Chest
Horizontal + incline pressing- Barbell bench4×6–8 RIR 2
- Incline DB press4×8–10 RIR 2
- Machine chest press3×10 RIR 1
- Cable fly3×12–15 RIR 0
- Push-up finisher2×AMRAP
Workout template · Muscle Gain · Bro Split (One Muscle Per Day)
Bro Split for Muscle Gain
The bro split gets internet hate but it works — for the right lifter. If you're advanced, you love the gym, and you can tolerate 20+ sets per muscle per session, it delivers real growth. This is the honest version of the template.
- Days / week
- 5
- Session
- ~60 min
- Split
- Bro Split (One Muscle Per Day)
- Calories
- 200–300 kcal surplus
The week at a glance
Chest day, back day, legs day, shoulder day, arms day. Old-school bodybuilding — low frequency, high volume per muscle per session.
Mon — Chest
Horizontal + incline pressing
Tue — Back
Vertical + horizontal pull
Wed — Legs
Squat + hinge + isolations
Thu — Shoulders
Delts + rear-delt volume
Fri — Arms
Biceps + triceps volume
Why this combo works
You are in a small surplus. The training builds the tissue your food supplies — nothing more, nothing less.
Once-a-week frequency underperforms twice-a-week frequency in beginners and early intermediates. But for advanced lifters running at max recoverable volume, the bro split concentrates that volume where you can actually apply it — one focused, high-effort session per muscle.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
1–2 Z2 walks on the weekend for cardiovascular health. Sessions here are dense enough — don't add more.
Progression
Add 1 set to the target muscle each week for 5 weeks, then deload. Load progression on top sets throughout — 2.5 kg when you hit top of range.
Frequently asked questions
Isn't bro split obsolete?
For beginners and early intermediates, higher frequency wins. For advanced lifters with high recovery capacity, bro split concentrates volume productively — it's a tool, not a mistake.
How long should sessions take?
60 minutes of work. If arm day is taking 90 minutes, you're chatting between sets, not training.
Can I add cardio?
1–2 Z2 sessions is enough. The bro split already asks a lot from recovery — don't add HIIT or long runs.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.