Bro Split
Also known as: bro split · body part split · bodybuilding split · classic body-part split · 5 day split · chest day · arm day · body building
The classic bodybuilding 'bro split' — one muscle group a day: Chest, Back, Shoulders, Legs, Arms. Each session hammers its target with 5–6 exercises and heavy hypertrophy volume, then a full week's recovery before it comes round again. Double progression on everything: hit the top of the rep range on all sets, then add weight. Maximum focus, maximum pump — the way the Golden-Era physiques were built.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Bro Split — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Chest
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×8–10 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×12–15 | 2:30 |
| Cable Fly Crossovers | 3×12–15 | 2:30 |
| Chest Dip | 3×10+ AMRAP | 2:30 |
| Cable Crunch | 3×15–20 | 2:30 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 3×6–8 | 3:30 |
| Pull Up | 3×10+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 4×8–10 | 2:30 |
| Lat Pulldown (Cable) | 3×10–12 | 2:30 |
| Seated Cable Row - Bar Grip | 3×10–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
Shoulders
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×8–10 | 2:30 |
| Lateral Raise (Dumbbell) | 4×12–15 | 2:30 |
| Rear Delt Reverse Fly (Dumbbell) | 3×15–20 | 2:30 |
| Arnold Press (Dumbbell) | 3×10–12 | 2:30 |
| Front Raise (Dumbbell) | 3×12–15 | 2:30 |
| Shrug (Barbell) | 4×12–15 | 2:30 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 4×8–10 | 3:30 |
| Leg Press (Machine) | 3×10–12 | 2:30 |
| Romanian Deadlift (Barbell) | 3×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 3×12–15 | 2:30 |
| Leg Extension (Machine) | 3×15–20 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press - Close Grip (Barbell) | 3×8–10 | 2:30 |
| Bicep Curl (Barbell) | 3×8–10 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
| Preacher Curl (Barbell) | 3×10–12 | 2:30 |
| Triceps Rope Pushdown | 3×12–15 | 2:30 |
| Hammer Curl (Dumbbell) | 3×12–15 | 2:30 |
Source: Classic body-part / bodybuilding split — generic method.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Bro Split in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
