5 Day Bro Split Workout Routine for Muscle Gain is a 5-day resistance-training template for muscle gain. The listed exercises, sets, repetitions, and rest periods are starting parameters, not evidence that this exact combination is optimal for every person.
How to Use the Prescription
Choose loads that let you complete the planned repetitions with controlled, repeatable technique. The ACSM position stand supports progressive resistance training across different loading and repetition ranges; it does not prescribe this page’s exact load increments or promise a fixed recovery time. Add repetitions or a small amount of resistance only when performance remains consistent.
Volume and Frequency
Research reports an average dose-response relationship between weekly resistance-training volume and muscle growth, with substantial variation among people and programs. Frequency comparisons also need to account for total weekly volume. Treat this schedule as a practical way to distribute the work, then reduce or redistribute sets if performance, technique, or recovery worsens.
Safety and Adjustment
Warm up with manageable practice sets for the first demanding movement. Use a range you can control, stop an exercise that causes pain, and seek qualified assessment for persistent or concerning symptoms. Do not double missed sessions. Resume with the next planned workout and adjust the template to current capacity.
Review the Plan
Track loads, repetitions, technique, and how recovery affects later sessions. Review trends over several weeks rather than treating one session as proof that the program works or fails. The references support general training principles; they do not establish guaranteed results, universal injury prevention, or a single best split.
Adequate dietary protein can support resistance-training adaptations, but the protein meta-analysis does not justify a personalized intake prescription from this page alone. People with medical or dietary concerns should use appropriate professional guidance.
Body-Part Volume and Exercise Distribution
A 5-day body-part split dedicates each workout to one primary muscle group, allowing comprehensive volume per session:
| Day | Focus | Primary Exercises | Target Sets | Target Reps | Focus |
|---|---|---|---|---|---|
| Day 1: Chest | Pectoralis Major | Bench Press, Incline DB Press, Cable Fly | 12-14 sets | 8-12 reps | Multi-angle chest loading |
| Day 2: Back | Lats, Traps, Rhomboids | Bent Over Row, Lat Pulldown, Seated Row | 12-14 sets | 8-12 reps | Vertical and horizontal pulling |
| Day 3: Shoulders | Deltoid Complex | Overhead Press, Lateral Raise, Face Pulls | 12-14 sets | 10-15 reps | Anterior, lateral, rear delts |
| Day 4: Legs | Quads, Hamstrings, Glutes | Back Squat, RDL, Leg Press | 14-16 sets | 8-15 reps | Total lower-body development |
| Day 5: Arms & Core | Biceps, Triceps, Abs | Barbell Curls, Tricep Pushdowns, Plank | 12-14 sets | 10-15 reps | Arm isolation and core stability |
Training Volume Distribution and Recovery
Because each muscle group receives direct work once per week on this split, session volume is concentrated. Lifters should monitor localized soreness and fatigue, ensuring that adequate recovery occurs before the next heavy rotation.
Progressive Overload Levers on a Bro Split
- Volume Progression: Gradually add repetitions within target brackets before increasing resistance.
- Movement Variation: Rotate accessory variations every 6 to 8 weeks to introduce varied resistance profiles while keeping main compound anchors consistent.
- Deload Schedule: When accumulated fatigue begins to impair performance, take a scheduled deload week by cutting session sets in half.
For further reading on split configurations, check our bro split workout routines article or use our workout plan generator.
Day 1: Chest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6-8 | 2min |
| Dumbbell Incline Press | 4 | 8-10 | 90s |
| Push-Up - Perform as a finisher after pressing work | 3 | AMRAP | 60s |
| Cable Chest Fly | 3 | 12-15 | 60s |
Day 2: Back
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 | 5-6 | 3min |
| Pull-Up | 4 | 6-10 | 2min |
| Barbell Bent-Over Row | 4 | 8-10 | 90s |
| Lat Pulldown | 3 | 10-12 | 75s |
Day 3: Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 6-8 | 2min |
| Romanian Deadlift | 4 | 8-10 | 90s |
| Dumbbell Lunge | 3 | 10 per leg | 90s |
| Plank | 3 | 60s | 45s |
Day 4: Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 4 | 6-8 | 2min |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Rear Delt Fly | 3 | 12-15 | 60s |
| Plank | 2 | 60s | 45s |
Day 5: Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bicep Curl | 4 | 10-12 | 75s |
| Close Grip Bench Press | 4 | 8-10 | 90s |
| Cable Tricep Pushdown | 3 | 12-15 | 60s |
| Hammer Curl | 3 | 12-15 | 60s |
Take this complete routine to the gym
Load the full 5 Day Bro Split Workout Routine for Muscle Gain into Your PT. The app sets up your training days, rest intervals, and target weights, guiding your progressive overload workout by workout.
- Download Your PT free on iOS or Android.
- Choose this workout split during app setup or in routine builder.
- Hit 'Start Workout' on Day 1 — rest timers and target weights run automatically.
How to Progress This Plan
- Weeks 1-2: learn the movements: Use a weight where the last 1-2 reps of each set feel hard but controlled. Focus on consistent form across all 5 sessions per week before chasing heavier loads.
- Weeks 3-4: add load or reps: Once every set in a session hits the top of its rep range with good form, add weight (or reps for bodyweight movements) the next time you train that session.
- Ongoing: track and adjust: Log your sets and reps every session. If a lift stalls for two sessions in a row, hold the load steady for one more week before pushing again.
- If you miss a session: Don't try to make it up by doubling a workout. Pick the plan back up at the next scheduled day; consistency over weeks matters more than any single missed session.
Deload
When: After 6-8 consecutive weeks of accumulating volume load, or when a session's working sets stop reaching their target reps at the usual load.
Halve the working sets for every muscle group for one week and stop 2-3 reps short of failure, then return to full volume the following week.
References
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults
- Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
See our exercise methodology for how this evidence is applied and its limits.
Frequently Asked Questions
- Is a bro split still effective, or is it outdated?
- Resistance training can improve strength and muscle with different weekly frequencies. Evidence does not establish this exact split as uniquely effective; total work, effort, progression, adherence, and individual response all matter.
- Who should use this plan instead of push/pull/legs?
- The level label describes the intended starting audience. Choose manageable loads, learn each movement, and use a simpler variation or qualified coaching when technique is not yet repeatable.
- How many sets per muscle group does this plan provide weekly?
- Use the displayed plan as a starting template and adjust exercise choice, load, volume, and schedule to technique, performance, and recovery. The references support general resistance-training principles, not a guarantee that one exact template is best for everyone.
Want a plan built around your exact numbers instead? Try the free workout plan generator or browse every workout plan Your PT publishes.