5-Day Bro Split Hypertrophy

This program is for anyone with 5 dedicated gym days who wants to emphasize upper-body growth while still training legs effectively. You’ll build strength and muscle in your chest, back, shoulders, and arms, but you won’t neglect lower-body progress—just expect more training volume to be shifted toward the upper half.

Recommended Split:

Monday: Chest & Tri's
Tuesday: Back & Bi's
Wednesday: Shoulders
Thursday: Legs
Friday: Rest
Saturday: Arms
Sunday: Rest

Getting Started

- Easing In: During the first week or two, reduce each exercise by 1 set to help manage soreness.

- Double Progression: Each exercise has a set/rep range (e.g., 3×5–8). Start at the lower end of the rep range and add reps each session until you hit the top range for all sets, then increase the weight and drop reps back down. It’s that simple—no need to overcomplicate.

- RPE & Recovery: Don’t stress too much about exact RPE (Rate of Perceived Exertion). If you’re progressing consistently, you’re training hard enough. Feeling beat up? Drop 1–2 sets and reduce the weight by 15–20% for that session, then return to normal next workout.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Chest & Triceps

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Shoulders

Bicep Curl (EZ Bar)

Skull Crusher (Dumbbell)

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Face Away Cable Curl

Dip (Weighted)

Arms

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Bicep Curl (Dumbbell)

Back & Biceps

Leg Press

Leg Curl

Leg Extension

Bulgarian Split Squat (Dumbbell)

Legs

Wide Grip Lat Pulldown

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