The routine
Chest · 5-day body-part split
- Barbell Bench Press - Medium Grip 4 × 8
- Incline Dumbbell Press 4 × 10
- Dumbbell Flyes 3 × 12
- Cable Crossover 3 × 15
- Machine Bench Press 3 × 12
Best for advanced lifters who train 5 days a week.
5-Day Split (Chest Day)
Chest · 5-day body-part split
The 5-day split, or bro split, gives each major muscle group its own dedicated day. With a full week between sessions, you can pile on volume and train each muscle to real fatigue.
This is the chest day: heavy pressing followed by a range of angles and cable work to fully fatigue the pecs. It suits advanced lifters who recover well and love high volume.
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Does the bro split build muscle?
It can, especially for advanced lifters with years of training. The trade-off is once-a-week frequency per muscle, so each session needs high volume to make up for it.
Who should use a 5-day split?
Experienced lifters who can train five days a week and recover between sessions. Beginners grow faster with higher-frequency full-body or upper/lower plans.
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