5-Day Bro Split
5-Day Bro Split is a 5-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the 5-Day Bro Split?
5-Day Bro Split is a 5-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4 sets
- Incline Dumbbell Press — 3 sets
- Machine Press — 3 sets
- Cable Fly — 3 sets
- Optional Triceps — 2 sets
Chest-focused volume with a mix of presses and isolation.
- Pull-Up or Pulldown — 3–4 sets
- Barbell or Machine Row — 3–4 sets
- Chest-Supported Row — 3 sets
- Pullover — 2–3 sets
- Curl — 2–3 sets
Combine vertical and horizontal pulling.
- Squat or Hack Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calves — 4 sets
Build the session around one major knee-dominant and one hip-dominant movement.
- Overhead Press — 3 sets
- Lateral Raise — 4 sets
- Rear Delt Fly — 3 sets
- Cable Lateral Raise — 3 sets
- Optional Shrug — 3 sets
Keep direct delt work productive without excessive joint fatigue.
- Close-Grip Press or Dip — 3 sets
- Curl — 3 sets
- Triceps Pressdown — 3 sets
- Hammer Curl — 3 sets
- Overhead Triceps Extension — 3 sets
- Preacher Curl — 2–3 sets
Use multiple elbow-friendly angles and controlled repetitions.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Progress individual exercises through rep ranges and gradual load increases. Weekly volume can be adjusted based on recovery and muscle response.
Accuracy note
5-Day Bro Split is a broad bodybuilding split category, so this page presents a Gym Log template rather than a canonical routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 5-Day Bro Split
How many days per week is the 5-Day Bro Split?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the 5-Day Bro Split for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the 5-Day Bro Split in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.