5-day bro split (body-part split) program
5 days Advanced
A bro split is a five-day body-part split that gives each major muscle group its own training day: chest, back, shoulders, legs, and arms. With a full week between sessions for each muscle, you can pile on volume and push each group to real fatigue.
Each day below is a complete session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template. It suits advanced lifters who recover well and enjoy high-volume training.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
What is a bro split?
A five-day split that trains one muscle group per day, for example chest on Monday, back on Tuesday, and so on. Each muscle is trained once a week, so that single session carries high volume.
Does a bro split build muscle?
It can, especially for advanced lifters with years of training. The trade-off is once-a-week frequency per muscle, which you make up for with high per-session volume.
Is a bro split good for beginners?
Not usually. Beginners tend to grow faster on higher-frequency plans like full-body or upper/lower. A bro split fits advanced lifters who want to specialise and recover well.
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