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Athlean X’s Science Workout 2025 - BroSplit(5 Day)

by Pranay Shetty

Program Description

Based on Jeff Cavaliere, the founder of ATHLEAN-X's Perfect Science-Based Workout series for 2025. Link to series - https://www.youtube.com/playlist?list=PLRS2DE4P39EdzTqPZTL_uYvMZi7tichL0 This workout focuses on the Chest, Back, Legs, Triceps, Biceps, and Shoulder muscle groups, hitting each group once across 10 days of training in 2 weeks to effectively stimulate and grow each.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2025 02:48
  • Last Edited
    Nov 14, 2025 03:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Chest
11%
Lats
10.7%
Front Delts
9.1%
Triceps
8.7%
Glutes
8%
Biceps
7.3%
Quadriceps
6.7%
Middle Delts
6.4%
Hamstrings
5.4%
Rear Delts
4%
Calves
3.5%
Lower Back
3%
Abs
1.4%
Adductors
1.4%
Forearms
0.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded External Rotation
2
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Floor Chest Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Deficit Push Up
1
RPE 10
6
Dip (Bodyweight)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Banded Pull Apart
2
10-15 reps
-
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Cable Crossover
3
10-12 reps
RPE 10
4
Incline Cable Press
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Push Up
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Scap Pull Down
2
10-15 reps
-
2
Seated Row (Cable)
3
6-8 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Straight Arm Pushdown
3
8-10 reps
RPE 10
5
Pullover (Dumbbell)
1
RPE 10
6
Pull-Up (Bodyweight)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
-
2
Barbell Row
3
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 10
4
Dumbbell High Pull
3
8-10 reps
RPE 10
5
Single Arm High Row (Cable)
2
RPE 10
6
Inverted Row
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
4
Standing Calf Raise
3
10-12 reps
RPE 10
5
Front Squat (Barbell)
3
6-8 reps
RPE 8
6
Seated Hamstring Curl
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Glute-Ham Raise
1
RPE 10
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
2
10-15 reps
-
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
4
Standing Calf Raise
3
10-12 reps
RPE 10
5
Front Squat (Barbell)
3
6-8 reps
RPE 8
6
Seated Hamstring Curl
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Overhead Squat
2
10-15 reps
-
2
Squat (Barbell)
3
7 reps
RPE 8
3
Glute-Ham Raise
1
RPE 10
4
Dumbbell Spanish Squat
3
10 reps
RPE 10
5
Hip Thrust (Barbell)
3
6-8 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
3
Rear Delt Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
2
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
3
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
3
Rear Delt Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
2
Incline Dumbbell Front Raise
3
10-12 reps
RPE 10
3
Face Pull
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
2
Lying Tricep Extension
3
8-10 reps
RPE 10
3
Tricep Kickback
3
10-12 reps
RPE 10
4
Cobra Pushups
1
RPE 10
5
Barbell Strict Curl
3
6-8 reps
RPE 10
6
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
7
Cross Body Hammer Curl
3
10-12 reps
RPE 10
8
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
PJR Pullover
3
6-8 reps
RPE 10
2
Cable Tricep Push Away
3
10-12 reps
RPE 10
3
Cross Body Tricep Extension
3
10-12 reps
RPE 10
4
Bench Dips
1
RPE 10
5
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
6
Spider Curl
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
2
Lying Tricep Extension
3
8-10 reps
RPE 10
3
Tricep Kickback
3
10-12 reps
RPE 10
4
Cobra Pushups
1
RPE 10
5
Barbell Strict Curl
3
6-8 reps
RPE 10
6
Cable Stretch Drag Curls
3
10-12 reps
RPE 10
7
Cross Body Hammer Curl
3
10-12 reps
RPE 10
8
Mentzer Pulldown (Trap Set)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
PJR Pullover
3
6-8 reps
RPE 10
2
Cable Tricep Push Away
3
10-12 reps
RPE 10
3
Cross Body Tricep Extension
3
10-12 reps
RPE 10
4
Bench Dips
1
RPE 10
5
Chin-Up (Bodyweight)
3
6-8 reps
RPE 10
6
Spider Curl
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Banded External Rotation
2 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
3
Cable Crossover
3 Sets
10-12 Reps
@10
4
Floor Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Deficit Push Up
1 Set
@10
6
Dip (Bodyweight)
1 Set
@10
Day 2
1
Scap Pull Down
2 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
6-8 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
Straight Arm Pushdown
3 Sets
8-10 Reps
@10
5
Pullover (Dumbbell)
1 Set
@10
6
Pull-Up (Bodyweight)
1 Set
@10
Day 3
1
Reverse Hyperextension
2 Sets
10-15 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@10
4
Standing Calf Raise
3 Sets
10-12 Reps
@10
5
Front Squat (Barbell)
3 Sets
6-8 Reps
@8
6
Seated Hamstring Curl
1 Set
12-15 Reps
@10
Day 4
1
Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@10
3
Rear Delt Row
2 Sets
10-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
2
Lying Tricep Extension
3 Sets
8-10 Reps
@10
3
Tricep Kickback
3 Sets
10-12 Reps
@10
4
Cobra Pushups
1 Set
@10
5
Barbell Strict Curl
3 Sets
6-8 Reps
@10
6
Cable Stretch Drag Curls
3 Sets
10-12 Reps
@10
7
Cross Body Hammer Curl
3 Sets
10-12 Reps
@10
8
Mentzer Pulldown (Trap Set)
1 Set
10 Reps
@10