5-Day Bro Split Workout Plan (Body Part Split)

Intermediate5 days/week90 working sets/week

One muscle group per day, hit from every angle until it's done — the classic body-part split has built more physiques than any program in bodybuilding history. Chest Monday through Arms Friday, each session pours 15–20 sets into a single area with the kind of focus you can't give five muscle groups at once.

Frequency purists point out that twice-a-week training edges it out on paper, and for many lifters it does. But the bro split survives because people love it, and the program you love is the program you show up for — five days a week, every week.

The program

Chest16 sets

Barbell Bench Press4 × 6–10

Incline DB Press3 × 8–12

Weighted Dips3 × 8–12

Cable Fly3 × 12–15

Pec Deck3 × 12–15

Back16 sets

Deadlift3 × 5–8

Pull-Up4 × 6–10

Barbell Row3 × 8–10

Seated Cable Row3 × 10–12

Straight-Arm Pulldown3 × 12–15

Shoulders20 sets

Overhead Press4 × 6–10

Arnold Press3 × 8–12

Lateral Raise4 × 12–20

Rear Delt Fly3 × 12–15

Face Pull3 × 15–20

Barbell Shrug3 × 10–15

Legs20 sets

Back Squat4 × 6–10

Leg Press3 × 10–12

Romanian Deadlift3 × 8–12

Leg Extension3 × 12–15

Lying Leg Curl3 × 12–15

Standing Calf Raise4 × 10–15

Arms18 sets

Close-Grip Bench Press3 × 8–10

EZ-Bar Curl3 × 8–12

Skull Crusher3 × 10–12

Hammer Curl3 × 10–15

Cable Kickback3 × 12–15

Preacher Curl3 × 12–15

Every exercise name links to a full form guide with steps, cues and common mistakes.

Who this plan is for

Lifters who enjoy destroying one muscle group per session
Intermediates with 5 reliable gym days who value simplicity and focus
Anyone whose adherence is better when every day has a clear identity

How to progress

Lead each day with the heaviest compound and progress it via double progression.
Isolation work: chase quality reps and the pump; add weight when the top of the range feels controlled.
If a muscle lags, move its day right after your rest day when you're freshest.

FAQ

Does the bro split actually work?

Yes — total weekly volume matters more than how you slice it, and 15–20 focused sets per muscle is plenty. Meta-analyses show a modest edge for training each muscle twice a week, but the difference is small compared to the effect of consistently showing up and training hard.

What's the best bro split order?

The classic Chest / Back / Shoulders / Legs / Arms order used here spaces the pressing days apart so your shoulders and triceps recover. Avoid putting Shoulders the day after Chest.

What if I miss a day?

Push the remaining days forward rather than skipping the muscle — the sequence matters more than the calendar. In Liftrava the plan rotates automatically, so a missed Tuesday just becomes Wednesday.

More plans

BeginnerFoundations · Full Body

3 days · the proven way to start lifting

IntermediateUpper / Lower

4 days · every muscle twice a week

AdvancedPPL 6-day

6 days · push / pull / legs, twice through

AdvancedPowerbuilding 5-day

5 days · heavy upper/lower + volume PPL

Run this exact plan, free.

This program is built into Liftrava — one tap to start, weights pre-filled from your last session, days rotate automatically when you miss one.

Start tracking free →