Bro Split — 5 day

Classic body-part split: one muscle group per day. Not optimal for frequency but popular and enjoyable for intermediate lifters who want focused high-volume sessions.

The source app labels this plan as Intermediate and places it in Hypertrophy.

5 training days per week: Chest, Back, Shoulders, Arms, Legs.

• Bench Press
• Incline Dumbbell Press
• Dumbbell Bench Press
• Cable Chest Fly
• Dip
• Deadlift
• Pull-Up
• Barbell Row
• Lat Pulldown
• Seated Cable Row
• Overhead Press
• Seated Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Rear Delt Fly
• Face Pull
• Barbell Curl
• Preacher Curl
• Hammer Curl

• Chest Day: 65 min, 5 exercises
• Back Day: 70 min, 5 exercises
• Shoulders Day: 60 min, 5 exercises
• Arms Day: 55 min, 6 exercises
• Legs Day: 70 min, 6 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.