Intermediate Muscle Building
Bro Split Classic
One muscle group per day for maximum focus
The traditional bodybuilding split where each major muscle group gets its own dedicated day. While often criticized, this approach allows maximum volume and focus per muscle group. Best for intermediate to advanced lifters who can train 5 days per week.
5
Days/Week
12
Weeks
60
Min/Session
27
Exercises
Weekly Schedule
Day 1: Chest Day
Chest
1 Barbell Bench Press (Flat)
4 × 6-10 2 Dumbbell Bench Press (Incline)
4 × 8-12 3 Cable Chest Fly
3 × 12-15 4 Chest Dips
3 × 8-12 5 Push-ups
2 × To failure Day 2: Back Day
Back
1 Deadlift
4 × 5-6 2 Pull-ups (Wide Grip)
4 × 6-10 3 Barbell Bent-Over Row
4 × 8-10 4 Cable Lat Pulldown
3 × 10-12 5 Face Pulls (High)
3 × 15-20 Day 3: Shoulder Day
Shoulders
1 Barbell Overhead Press
4 × 6-8 2 Lateral Raises
4 × 12-15 3 Rear Delt Cable Flyes
4 × 12-15 4 Front Raises
3 × 12-15 5 Barbell Shrugs
3 × 10-12 Day 4: Arm Day
Biceps & Triceps
1 Barbell Curl
4 × 8-10 2 Ezy Bar Skull Crushers
4 × 8-10 3 Standing Dumbbell Hammer Curl
3 × 10-12 4 Tricep Pushdowns
3 × 10-12 5 Concentration Curl
3 × 12-15 6 Overhead Rope Extension
3 × 12-15 Day 5: Leg Day
Legs
1 Barbell Back Squat
4 × 6-8 2 Leg Press
4 × 10-12 3 Romanian Deadlift (RDL)
4 × 8-10 4 Leg Extension
3 × 12-15 5 Leg Curl (Seated)
3 × 12-15 6 Weighted Calf Raises
4 × 15-20 Equipment Required
Barbell Dumbbell Cable Machine
Target Muscles
Chest Back Shoulders Arms Legs
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