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Optimized Bro Split
by Cameron H.
18 athletes joined
Program Description
What is a bro-split? A bro-split is structured such that each training day is dedicated to a single muscle group. Chest, back, legs, shoulders, and arms are all worked on their own days throughout the week. Many are skeptical of bro-splits due to their lack of frequency with training each muscle. However, muscles get worked frequently even if they are not focused. For instance, on back day, biceps are still worked indirectly & chest day, shoulders and triceps are worked indirectly. Benefits of a bro split: 1) can dedicate an entire workout to one muscle group giving it enough volume and intensity. 2) allows lots of rest and recovery for each muscle. 3) can be flexible to plan. In this program, I’ve optimized a standard bro split that can be used for beginners or intermediates. Each training day involves compound exercises and isolations dedicated to whatever muscle for the day to get the most out of your workouts. Most of these exercises can be performed with just a barbell and dumbbells for anyone with a garage gym or limited equipment. Here’s the weekly volume: - Back: 18 sets (4 sets of deadlifts on leg day) - Chest: 20 sets - Legs: 21 sets - Shoulders: 19 sets - Biceps: 13 sets - Triceps: 16 sets Feel free to adjust the sets and reps for your own needs and add in ab exercises wherever you wish to fit them. I advise training each set to failure (with some exceptions such as squats and deadlifts). If you can perform each exercise set easily to the desired reps, increase the weight.
Program Overview
Level
Novice, Intermediate, Beginner, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
May 04, 2024 05:12
Last Edited
Jun 20, 2024 01:24
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Week 1
1 / 10 Weeks
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Barbell Row
4 Sets
8 Reps
2
Rack Pull (Barbell)
4 Sets
8 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Pullover (Dumbbell)
3 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Push Up
3 Sets
12 Reps
5
Dip (Bodyweight)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
2
Deadlift (Barbell)
4 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
8 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
8 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Shrug (Dumbbell)
3 Sets
8 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
10 Reps
2
Skull Crusher
4 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps