Free workout program
Bro Split
5 days a week · About 60 minutes · Full gym
One body part a day. Chest on Monday.
Best for: building muscle.
Your week
- Day 1Chest
- Day 2Back
- Day 3Shoulders
- Day 4Arms
- Day 5Legs
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Chest
5 exercisesChest
Bench PressBarbell4 × 6–8
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Dumbbell Incline Bench PressDumbbell3 × 8–10
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Lever Chest PressLeverage Machine3 × 10–12
- Back flat, elbows at 90
- Press handles to full extension
- Control the return
Dumbbell FlyDumbbell3 × 12–15
- Lie flat, dumbbells above chest
- Lower arms in wide arc
- Keep slight bend, squeeze chest up
Lever Seated FlyLeverage Machine3 × 12–15
- Back on pad, elbows slightly bent
- Push handles together in front of chest
- Squeeze chest, then return slow
Back
5 exercisesBackGlutes
Barbell DeadliftBarbell3 × 5
- Hinge, grip bar shoulder-width
- Drive heels, extend hips and knees
- Keep back straight, chest lifted
Pull-UpBodyweight3 × 6–10
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Bent Over Barbell RowBarbell3 × 8–10
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Shoulders
5 exercisesShouldersTraps
Standing Military PressBarbell4 × 6–8
- Bar on front shoulders, grip wide
- Press bar overhead until arms lock
- Keep core tight, avoid leaning back
Dumbbell Lateral RaiseDumbbell4 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Dumbbell Rear Delt RaiseDumbbell3 × 12–15
- Hinge forward, back flat
- Raise arms out to sides
- Squeeze shoulder blades at top
Face PullCable3 × 12–15
- Face high pulley, rope attachment
- Pull rope to face, split hands
- Keep upper arms parallel to floor
Barbell ShrugBarbell3 × 10–12
- Stand tall, bar in front
- Shrug shoulders straight up
- Avoid using biceps to lift
Arms
6 exercisesBicepsTriceps
Barbell CurlBarbell3 × 8–10
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Barbell Lying Triceps Extension Skull CrusherBarbell3 × 8–10
- Lie flat, bar over chest
- Lower bar just above forehead
- Keep elbows tucked and still
Dumbbell Incline Biceps CurlDumbbell3 × 10–12
- Sit on incline, arms extended
- Curl dumbbells to shoulder level
- Keep upper arms stationary
Cable Pushdown (With Rope Attachment)Cable3 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Cable Preacher CurlCable3 × 12–15
- Arms flat on preacher bench pad
- Curl bar up, squeeze biceps
- Lower slowly to full extension
Bench DipsBody Only3 × 10–15
- Hands on bench, legs extended forward
- Lower until elbows near 90 degrees
- Keep elbows tucked, press back up
Legs
6 exercisesGlutesQuadsHamstrings
Barbell Full SquatBarbell4 × 6–8
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Sled 45° Leg PressSled Machine3 × 10–12
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Lever Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Seated Leg CurlMachine3 × 10–12
- Sit, legs under lever pad
- Curl lever toward back of thighs
- Keep torso still throughout
Lever Standing Calf RaiseLeverage Machine4 × 10–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Run Bro Split in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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