Bro Split
One muscle group per day, five days a week. Volume-heavy, classic bodybuilding split that lives or dies on intensity.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Barbell, Dumbbell, Cable, Machine
Who this is for
Intermediate lifters who want a hard, focused session for a single muscle group each day. The Bro Split has a reputation for being unfashionable, but it works for hypertrophy if your intensity is real and you actually finish the volume.
You'll do best on this if you can get to the gym five days a week, you train each session to genuine effort, and you don't mind a sore body most of the time.
Structure
Five days a week, one muscle per day, two rest days wherever they fit.
Mon — Chest. Bench Press, Incline Press, Cable Fly, Dips. Tue — Back. Bent Over Row, Pull-Ups, Cable Row, Lat Pulldown. Wed — Legs. Squat, Romanian Deadlift, Leg Press, Hip Thrust, Calves. Thu — Shoulders. Overhead Press, Lateral Raise, Rear Delt Fly, Shrugs. Fri — Arms. Barbell Curl, Skullcrusher, Hammer Curl, Triceps Pushdown.
12-20 working sets per muscle, double progression on every exercise.
How to run it in Rackd
Each session is one focused block — Rackd loads the next exercise as soon as you finish the last. Rest timers default to 90 seconds for accessories, 2-3 minutes for the heavy compound at the start.
Track every set. The Bro Split only works when the volume actually gets done. If you skip the last 4 sets of cable work, you're running a half-program.
Notes
- Hit the heavy compound first while you're fresh. Everything else fills in around it.
- Each muscle gets a full week to recover, which means intensity should be high. RPE 8-9 on most working sets.
- Rotate one exercise per muscle every 4 weeks. Same stimulus, different angle, prevents boredom.
- If you can only train 3-4 days a week, drop the Bro Split. PPL or Upper/Lower will do more for you with less time.