bro split workout

Bro Split Workout

Free bro split workout template with chest, back, legs, shoulders, and arms days plus Gym Log import.

Level

Intermediate

Goal

Train one major muscle group per session with focused weekly volume.

Frequency

5 training days per week.

Equipment

Full gym or home gym with enough exercise options for accessory work.

Hypertrophy Home Gym

Bro Split Workout is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the bro split workout template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This bro split workout is organized as a 5 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Chest

Starts on your chosen date

Chest and front delt emphasis

Bench Press — 4 x 8
Incline DB Press — 3 x 10
Cable Fly — 3 x 12
Dip — 3 x 10

Back

1 day later

Back and rear delt emphasis

Pull-Up — 4 x 8
Barbell Row — 4 x 8
Lat Pulldown — 3 x 10
Face Pull — 3 x 15

Legs

2 days later

Leg day volume

Back Squat — 4 x 6
Leg Press — 3 x 12
Romanian Deadlift — 3 x 8
Leg Curl — 3 x 12
Calf Raise — 4 x 15

Shoulders

4 days later

Shoulder and trap work

Overhead Press — 4 x 8
Lateral Raise — 4 x 12
Rear Delt Fly — 3 x 15
Shrug — 3 x 12

Arms

5 days later

Biceps and triceps

Barbell Curl — 4 x 10
Hammer Curl — 3 x 12
Skullcrusher — 4 x 10
Pressdown — 3 x 12

Why this template works

Easy to understand and fun to follow.
Plenty of room for isolation work and pump work.
Simple to organize mentally across the week.
Lets you focus hard on one area at a time.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Bodybuilding-oriented lifters.
Users who prefer body-part days over higher-frequency programs.
People who enjoy spending more time on one muscle group each session.

How to track this workout in Gym Log

After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.

Open the import page.
Choose your start date.
Add the template to your Gym Log calendar.
Edit any workout day to personalize the routine.

Coaching notes

Keep at least one big compound movement on each day.
Do not neglect effort just because the split is common.
Watch weekly recovery if you add too many extra sets.

Frequently asked questions

What is a bro split workout?

A bro split usually means training a different major muscle group on each day of the week.

Are bro splits effective?

Yes. They can build muscle well when volume, intensity, and recovery are all in place.