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Repigo Program

Bro Split

A classic Monday-to-Friday bro split with focused daily volume and weekend recovery.

Updated July 19, 2026 by Repigo Team

Split Type
Bro Split
Days Per Week
5
Workouts
5

Choose This Program If

  • You prefer training one main muscle group per session.
  • You want a Monday-to-Friday style bodybuilding split.
  • You like focused chest, back, shoulders, legs, and arms days.

How The Program Works

A classic Monday-to-Friday bro split with focused daily volume and weekend recovery.

Weekly Layout

  1. Day 1: Chest
  2. Day 2: Back
  3. Day 3: Rest
  4. Day 4: Shoulders
  5. Day 5: Legs
  6. Day 6: Arms
  7. Day 7: Rest

Full Workout Plan

Day 1: Chest

  • Barbell Bench Press: 4 sets x 8 reps
  • Incline Dumbbell Bench Press: 3 sets x 10 reps
  • Cable Incline Fly: 3 sets x 12 reps
  • Push-Up: 3 sets x 20 reps

Day 2: Back

  • Barbell Deadlift: 4 sets x 5 reps
  • Pull-Up: 4 sets x 5 reps
  • Single-Arm Dumbbell Row: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Cable Face Pull: 3 sets x 15 reps

Day 3: Shoulders

  • Barbell Overhead Press: 4 sets x 6 reps
  • Seated Dumbbell Shoulder Press: 3 sets x 10 reps
  • Dumbbell Lateral Raise: 3 sets x 12 reps
  • Machine Reverse Fly: 3 sets x 15 reps
  • Barbell Shrug: 4 sets x 10 reps

Day 4: Legs

  • Barbell Squat: 4 sets x 6 reps
  • Barbell Romanian Deadlift: 4 sets x 8 reps
  • 45-Degree Sled Leg Press: 4 sets x 10 reps
  • Seated Leg Curl: 3 sets x 12 reps
  • Machine Seated Calf Raise: 4 sets x 15 reps
  • Hanging Knee Raise: 3 sets x 15 reps
  • Plank: 3 sets x 30 sec

Day 5: Arms

  • Barbell Curl: 4 sets x 10 reps
  • Dumbbell Hammer Curl: 3 sets x 12 reps
  • Barbell Preacher Curl: 3 sets x 10 reps
  • Close-Grip Barbell Bench Press: 4 sets x 8 reps
  • Cable Triceps Pushdown: 3 sets x 12 reps
  • Cable Overhead Triceps Extension: 3 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.