5-Day Gym Workout Split
The classic five-day bodybuilding split, one muscle group per day across chest, back, shoulders, legs, and arms, for maximum volume and the fastest route to serious size.
Program Overview
The five-day gym split, often called the bro split, dedicates each training day to a single muscle group: chest, back, shoulders, legs, and arms. Because you train each muscle only once a week, you can pour a large amount of volume into every session and then let it recover fully before the next. It is one of the most popular ways experienced lifters build size, and it works best when you can commit to five days a week and push each session hard. Every exercise below comes with a form video so your technique stays sharp even as the weights climb.
Experienced lifters who can train five days a week and want maximum volume per muscle group. Newer lifters build faster on full-body or upper-lower splits that train each muscle more often.
Who Is This For?
This plan suits you if:
- You have a solid training base and can recover from high volume
- You can train five days a week in a full gym
- Your main goal is maximum muscle size
- You like focusing on one muscle group per session
If you cannot train five days or you are still building a base, a push-pull-legs or upper-lower split may suit you better. Browse our muscle building programs to compare.
Weekly Schedule
Phase 1: Accumulate Volume (Weeks 1-4)
Train all five days once per week in order. Focus on quality reps through a full range with one or two in reserve on your working sets. The goal is to accumulate solid volume with good technique before pushing intensity.
Choose weights you control for every rep with a rep or two left in the tank. Add load whenever a lift feels comfortable across all sets.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Stand between cable pulleys with handles at chest height.
Lie on a bench with dumbbells above your chest, palms facing each other.
Stand between cable pulleys set at chest height.
Grip the barbell at shoulder width or narrower.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Hinge at the hips with a dumbbell in each hand.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Set up over the barbell with feet hip-width apart, hinge at the hips until your torso is parallel to the floor.
Stand holding a barbell at arm's length with an overhand grip, hands shoulder-width apart.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Start seated with dumbbells at shoulder height, palms facing you.
Stand with dumbbells at your sides.
Stand holding dumbbells at your thighs.
Hinge at the hips with a flat back, holding dumbbells hanging below your chest.
Stand holding a barbell with an overhand grip, hands about shoulder-width apart.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Place a barbell across your upper traps, step one foot forward and lower your body until both knees form roughly 90-degree angles.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Sit with your upper back against a bench, barbell across your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
Lie on a flat bench holding an EZ bar with arms extended.
Stand facing a high cable with a rope attachment.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Face away from a cable machine with the pulley set at a low or mid position.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Phase 2: Intensify (Weeks 5-8)
Same five days, now taking working sets closer to failure and driving progression on every lift. This is where the size gains come, so chase more weight or more reps each week.
Beat your last week on at least one set of every exercise, whether that is more weight, an extra rep, or a stricter, more controlled tempo.
Lie on a flat bench, grip the barbell slightly wider than shoulder width, and unrack it with arms extended.
Set the bench to 30-45 degrees.
Stand between cable pulleys with handles at chest height.
Lie on a bench with dumbbells above your chest, palms facing each other.
Stand between cable pulleys set at chest height.
Grip the barbell at shoulder width or narrower.
Stand with feet hip-width apart, bar over mid-foot.
Sit at a lat pulldown station, grip the wide bar with an overhand grip slightly wider than shoulder width.
Hinge at the hips with a dumbbell in each hand.
Sit at a cable row station with feet on the platforms and knees slightly bent.
Set up over the barbell with feet hip-width apart, hinge at the hips until your torso is parallel to the floor.
Stand holding a barbell at arm's length with an overhand grip, hands shoulder-width apart.
Sit or stand holding dumbbells at shoulder height with palms facing forward.
Start seated with dumbbells at shoulder height, palms facing you.
Stand with dumbbells at your sides.
Stand holding dumbbells at your thighs.
Hinge at the hips with a flat back, holding dumbbells hanging below your chest.
Stand holding a barbell with an overhand grip, hands about shoulder-width apart.
Place the barbell on your upper traps, squat down until thighs are at least parallel.
Hold the barbell at hip height with an overhand grip, feet hip-width apart.
Place a barbell across your upper traps, step one foot forward and lower your body until both knees form roughly 90-degree angles.
Stand a couple of feet in front of a bench and place one foot behind you on the bench.
Sit with your upper back against a bench, barbell across your hips.
Stand on a raised surface with the balls of your feet on the edge and heels hanging off.
Stand with a dumbbell in each hand, arms hanging at your sides with palms forward.
Stand with feet shoulder-width apart, gripping the barbell with hands closer than shoulder width.
Lie on a flat bench holding an EZ bar with arms extended.
Stand facing a high cable with a rope attachment.
Stand holding a dumbbell in each hand at your sides with palms facing your body.
Face away from a cable machine with the pulley set at a low or mid position.
A brisk walk on your rest days to aid recovery and keep you active.
Light stretching and mobility for any areas that felt tight in your last session.
Nutrition Guidance
High training volume needs strong nutrition to turn into muscle. Our macro calculator sets your calories and protein targets, and our recipes make hitting them easier. If you are choosing between programs, our guide on choosing the right plan for your goals is worth a read.
The Basics
- Calories: Eat in a slight surplus of 250 to 500 calories per day to build muscle while minimizing fat gain. Our macro calculator sets your starting point.
- Protein: 1.6 to 2.2g per kg of bodyweight daily to drive recovery and muscle growth. Browse our recipes for ideas.
- Hydration: Drink water consistently, especially on training days.
- Sleep: Seven to nine hours per night. Muscle is built during recovery, not during the session.
Use the macro calculator to set your calories and protein for your goal, then track your bodyweight as a weekly average and adjust in small increments based on the trend.
