Build Muscle · Workout Plan

5-Day Body-Part Split

The traditional 'bro split' gives each muscle group its own day and a big dose of volume. It trains each muscle once a week, so it suits advanced lifters who need high per-session volume and have the recovery to match. Bring intensity — each muscle waits a full week for its next turn.

●5 days/week●Advanced●Chest · Back · Legs · Shoulders · Arms

Chest

Chest, with triceps assist

Exercise	Sets	Reps	RIR
Barbell Bench Press	4	6–8	1–2
Incline Dumbbell Press	3	8–10	1–2
Cable Fly	3	12–15	0–1
Dips	3	8–12	1–2
Pec Deck	2	12–15	0–1

Back

Lats, mid-back, rear delts

Exercise	Sets	Reps	RIR
Deadlift	3	5	2–3
Pull-Up (or Lat Pulldown)	4	8–10	1–2
Barbell Row	4	8–10	1–2
Seated Cable Row	3	10–12	1–2
Face Pull	3	15–20	0–1

Legs

Quads, hamstrings, calves

Exercise	Sets	Reps	RIR
Back Squat	4	6–8	1–2
Leg Press	3	10–12	1–2
Romanian Deadlift	3	8–10	1–2
Leg Curl	3	10–12	0–1
Standing Calf Raise	4	12–15	0–1

Shoulders

Delts and traps

Exercise	Sets	Reps	RIR
Seated Overhead Press	4	6–8	1–2
Dumbbell Lateral Raise	4	12–15	0–1
Rear-Delt Fly	3	15–20	0–1
Cable Lateral Raise	3	15–20	0–1
Shrugs	3	10–12	1–2

Arms

Biceps and triceps

Exercise	Sets	Reps	RIR
Barbell Curl	3	8–10	1–2
Incline Dumbbell Curl	3	10–12	0–1
Hammer Curl	3	12–15	0–1
Close-Grip Bench Press	3	8–10	1–2
Triceps Pushdown	3	10–12	0–1
Overhead Triceps Extension	3	12–15	0–1

How to run it

Best for advanced lifters — once-weekly frequency needs high intensity to pay off.
If recovery slips, this is the first split to scale back; most people grow better on Upper/Lower or PPL.
Keep most sets 1–2 RIR; take the last set of isolations to near-failure.

Evidence base: Schoenfeld, Ogborn & Krieger (2017)

Make it yours.

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