Training Splits · Advanced
The Bro Split Split
Each session is dedicated to a single area, allowing lots of exercises and angles per muscle. Trains each muscle once a week, so it suits advanced lifters who want focused, high-volume days.
Who the Bro Split split is for
The full 5-day routine
- Barbell Bench Press 3–4 × 6–10
- Incline Dumbbell Press 3–4 × 8–12
- Pull-Up 3–4 × 6–12
- Barbell Row 3–4 × 6–10
- Overhead Press 3–4 × 6–10
- Dumbbell Shoulder Press 3 × 8–12
- Back Squat 3–4 × 5–10
- Leg Press 3 × 10–15
- Romanian Deadlift 3–4 × 8–12
- Hip Thrust 3 × 8–12
- Standing Calf Raise 4 × 12–15
- Barbell Curl 3 × 8–12
- Dumbbell Hammer Curl 3 × 10–12
- Close-Grip Bench Press 3 × 8–10
- Triceps Pushdown 3 × 10–15
- Hanging Leg Raise 3 × 10–15
How to progress on this split
Run the rotation in order and repeat it each week. On every exercise, try to beat what you did last session — one more rep at the same weight, or the same reps at a slightly heavier load. When you hit the top of the rep range on every set, add weight and drop back to the bottom of the range. That single rule, applied for months, is what actually drives growth; the split just organizes where the work happens.
Muscles this split trains
Common questions
How many days a week is the Bro Split split?
5 days a week across 5 different sessions. Each muscle 1×/week.
Is the Bro Split split good for advanced lifters?
It's built for them. Advanced lifters, Training 5 days/week, Focused muscle detail work — those are the situations where this structure works best. If your schedule or experience doesn't match, a different split will likely serve you better.
What if I miss a day?
Pick up where you left off rather than skipping ahead. The rotation matters more than the calendar — four sessions done in order beats four sessions forced onto specific weekdays.