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
4 × 6-10 2 Incline Dumbbell Press
4 × 8-12 3 Cable Flyes
3 × 12-15 4 Dips
3 × 8-12 5 Push-ups
2 × To failure Day 2: Back Day
Back
1 Deadlift
4 × 5-6 2 Pull-ups
4 × 6-10 3 Barbell Rows
4 × 8-10 4 Lat Pulldowns
3 × 10-12 5 Face Pulls
3 × 15-20 Day 3: Shoulder Day
Shoulders
1 Overhead Press
4 × 6-8 2 Dumbbell Lateral Raises
4 × 12-15 3 Rear Delt Flyes
4 × 12-15 4 Front Raises
3 × 12-15 5 Shrugs
3 × 10-12 Day 4: Arm Day
Biceps & Triceps
1 Barbell Curls
4 × 8-10 2 Skull Crushers
4 × 8-10 3 Hammer Curls
3 × 10-12 4 Tricep Pushdowns
3 × 10-12 5 Concentration Curls
3 × 12-15 6 Overhead Extensions
3 × 12-15 Day 5: Leg Day
Legs
1 Barbell Squats
4 × 6-8 2 Leg Press
4 × 10-12 3 Romanian Deadlifts
4 × 8-10 4 Leg Extensions
3 × 12-15 5 Leg Curls
3 × 12-15 6 Calf Raises
4 × 15-20 Equipment Required
Barbell Dumbbell Cable Machine
Target Muscles
Chest Back Shoulders Arms Legs
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