If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach.

1. Bro Split – The Ultimate
Workout Program Guide

3. What is the Bro Split Workout
Program?
If you’ve ever considered lifting weights, then
you’ve probably heard of the famous bro split. For
decades, the bro split has been the golden standard
for organizing our weekly training, and millions of
people from all over the world praise the approach.
The bro split workout routine is nothing more than
an approach to organizing your training, and there
are many ways to go about that. For example:

4. Monday – Chest and triceps
Tuesday – Back and biceps
Wednesday – off
Thursday – Legs and abs
Friday – Shoulders
Saturday and Sunday – Rest

5. As you probably noticed, with the bro split, you devote
each workout to one or two muscle groups. Typically, you
train each muscle group once every seven days and do a
total of three to six weekly workouts.
One of the great things about the bro split is that you can
vary the training frequency, depending on how often you
can (or want to) train. You can also organize your weekly
workouts in numerous ways. If you prefer to have shorter
and more frequent workouts, the bro split can
accommodate. If you don’t want to train chest on
Monday, but on Thursday, you can do it. The scheduling
flexibility is fantastic.

6. The bro split has been around for decades, and
it’s been used by many bodybuilders. We don’t
know exactly where it originated from, but,
because of its simplicity, the bro split became
incredibly popular among bodybuilders and
recreational lifters alike.

7. The Bro Split Workout Program
• Monday (Chest)
Flat barbell bench press – 4 sets of 6 to 8 reps
Incline dumbbell press – 4 sets of 8 to 12 reps
Plyometric push-ups – 4 sets of 10 to 20 reps
Low cable chest fly – 3 to 4 sets of 15 to 25 reps

8. • Tuesday (Back)
Rack pull deadlifts – 4 sets of 5 to 8 reps
Pull-ups or chin-ups – 4 sets of 5 to 10 reps
Single-arm dumbbell row – 4 sets of 8 to 12 reps
Seated cable rows – 3 to 4 sets of 12 to 15 reps

9. • Wednesday (Shoulders and Traps)
Overhead barbell push-press – 4 sets of 6 to 12 reps
Seated single-arm dumbbell overhead press – 4 sets
of 8 to 12 reps
Standing barbell shrugs – 3 to 4 sets of 6 to 12 reps
Lateral cable shoulder raises – 3 to 4 sets of 12 to
20 reps
Cable face pulls – 3 to 4 sets of 15 to 25 reps

10. • Thursday (Legs and Abs)
Barbell high-bar back squats – 4 sets of 6 to 10 reps
Glute-ham raises – 4 sets of 8 to 12 reps
Hack squats – 3 sets of 8 to 15 reps
Lying hamstring curls – 3 sets of 12 to 15 reps
Seated leg extensions – 2 to 3 sets of 12 to 20 reps
Machine calf raises – 2 to 4 sets of 10 to 20 reps
Hanging knee raises – 2 to 4 sets of 10 to 20 reps

11. • Friday (Biceps, Triceps, and Forearms)
EZ-bar bicep curls – 3 sets of 6 to 10 reps
Close-grip bench press – 3 sets of 6 to 10 reps
Dumbbell hammer curl – 3 sets of 8 to 12 reps
Rope cable tricep extension – 3 sets of 10 to 15 reps
Preacher curl – 3 sets of 12 to 20 reps
Overhead tricep extensions – 3 sets of 12 to 20 reps
Plate pinches – 3 sets of 30 to 60-second holds (per
hand)