Bro Split
One muscle group per day, five days a week. Volume-heavy, classic bodybuilding split that lives or dies on intensity.
The selected Grain Gym catalog has 13 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
DOUBLE PROGRESSION
Climb the rep range first, then add weight and reset.
Equipment: Barbell, Dumbbell, Cable, Machine
Who this is for
Intermediate lifters who want a hard, focused session for a single muscle group each day. The Bro Split has a reputation for being unfashionable, but it works for hypertrophy if your intensity is real and you actually finish the volume.
You'll do best on this if you can get to the gym five days a week, you train each session to genuine effort, and you don't mind a sore body most of the time.
Structure
Five days a week for 8 weeks, one muscle group per day, in this order: Chest, Back, Shoulders, Legs, Arms. Keep Back day at least 48 hours away from Legs day so the deadlift and Romanian deadlift stay fresh.
- Chest Day: Barbell Bench Press 4×6-10, Dumbbell Incline Press 3×6-10, Dumbbell Flyes 3×10-15, Cable Crossover 3×12-20, Bodyweight Dips 3×6-12.
- Back Day: Barbell Deadlift 4×6-10, Cable Lat Pulldown 3×6-10, Cable Seated Rows 3×6-10, Barbell Reverse Grip Bent over Row 3×6-10, Cable Straight-Arm Pulldown 3×10-15, Barbell Shrug 3×10-15.
- Shoulders Day: Barbell Overhead Press 4×6-10, Dumbbell Shoulder Press 3×6-10, Dumbbell Side Lateral Raise 4×12-20, Cable Face Pull 3×15-25, Cable Rear Delt Fly 3×12-20.
- Legs Day: Barbell Squat 4×6-10, Barbell Romanian Deadlift 3×6-10, Machine Leg Press 3×10-20, Machine Leg Extensions 3×10-15, Machine Lying Leg Curls 3×10-15, Machine Standing Calf Raises 4×12-20.
- Arms Day: Barbell Close-Grip Bench Press 3×6-10, Barbell Curl 3×6-10, Cable Triceps Overhead Extension with Rope 3×10-15, Dumbbell Hammer Curls 3×8-15, Bodyweight Dips 3×6-12, Barbell Preacher Curl 3×6-10.
Progression is double progression: once every set reaches the top of the exercise's rep range, the weight goes up by 2.5 kg next session. Scheduled recovery weeks (deloads) fall at weeks 4 and 8.
How to run it in Grain Gym
Each session is one focused block. Track every set: the program only works when the volume actually gets done.
Notes
- Do the heavy compound first while you're fresh. Everything else fills in around it.
- Each muscle gets a full week to recover, so intensity should be high.
- If you can only train 3-4 days a week, run Upper/Lower or Push/Pull/Legs instead.