5 Day Bro split is a training procedure widely used in gyms worldwide. It is a kind of split training that works on major body parts each day of the week. It is a strategic approach to work out.
For example, training arms on the first day, chest another, shoulder another, etc. Each muscle group is taught once a week. A 5 Day Bro split workout for a week looks like this:
Monday- chest day
Tuesday- back day
Thursday- arms day
Friday- legs day
Saturday and Sunday- rest
The 5 day bro split Program is used by many bodybuilders. It has flexibility.
We are giving some exercises for 5 day bro split workout routine and training the group of muscles. You can exchange the exercise days for another.
5 Day Bro Split Workout Routine
Exercises for chest day
Barbell bench press
Start exercise by lying back on the bench and your feet flat on the ground. Hold the bar with an overhand grip and keep your arms more than your shoulder width.
Now extend your bar fully and take the bar off from the rack to over on your chest. Lower the bar by keeping your elbows in. Hold the bar few seconds when it touches the top of your chest.
Now put the bar back in the rack by extending your arms to the starting position. Repeat the procedure 8-10 times to complete the set. This targets the delta, chest, and triceps.
Incline dumbbell bench press
Set an incline bench at a 30-45 degree angle, grab a pair of dumbbells, and lay down on the bench in an inclined position. Keeping your feet flat on the ground, lift the dumbbells above your face and extends your arms.
Now lower the dumbbell towards the mid of the chest and then lift up; this completes a repetition. Muscles of the chest, shoulders, and triceps are worked.
You can perform push-ups anywhere without any equipment. Your elbow must form a 90-degree angle while performing push-ups. This is a prevalent exercise but very effective for your chest muscles. It is one of the best exercises for activating chest muscles in 5 day bro split Program.
There are many other exercises for the chest that you can include in your workout; we have explained just a few of them in 5 day bro split Program.
Other chest exercises that you can do are cable crossover, suspended push-ups, close-grip bench press, dip, plate press out, etc. These are perfect for the growth of chest muscles.
Exercises for back day
Back muscles help you twist your torso, pull your arms, and stabilize your spine. When you train these muscles, you will be strong at pulling and twisting motions.
Many exercises strengthen your back, like a deadlift, pull-up, bent-over row, inverted row, lat pull down, single-arm dumbbell row, seated cable row for upper back, seated cable row for lats, cable rope pullover, and so on. Include these exercises in your 5 day bro split Program and make your back stronger. The procedure of some activities we are discussing is below.
It is one of the best compound exercises that add mass and strength to your back. It activates your back, hamstrings, glutes, and muscles in the hip. Stand with shoulder-width apart in front of the loaded barbell.
Slightly bend your knees and grab the bar tightly, somewhat wider than shoulder-width. Straighten your arms to load the bar upside by keeping your back straight and chest up. Push your legs into the floor, lift the bar up to the hip, hold for a few seconds, and return to the starting position.
Chest supported row
Set a workout bench at a 45-degree angle at an incline position.
Lay down on the bar so that your face is downside, chest, and stomach are supported, hold pair of dumbbells in each hand, now lift the dumbbells until your elbows pass your torso. Now slowly lower the weight to the starting position. Chest Supported Row exercise isolates your back muscles.
Place a bar in the rack. Lay down the frame so that your hands reach the bar.
Hold the bar firmly and set the body in a rigid plank position. Pull your chest to the bar, and keep your elbows close to your body. This is a great move to build strength and body control & it is a very good exercise in 5 day bro split Program.
Exercises for shoulders
Shoulder strength training reduces the risk of injury by strengthening the core muscles.
Shoulder exercises don’t require any special equipment, just a pair of dumbbells. You can do many exercises to improve your shoulder muscles like overhead barbell press, dumbbell lateral raise, single-arm push press, etc. Below are some of the activities to strengthen your shoulders.
Dumbbell front raise
Stand and grab dumbbells in both of your hands. Your palms facing your legs, keep your elbows and knees slightly bent. Raise the dumbbells to the shoulder level in front of you. Slowly return to the starting position.
Here’s a complete 5 minutes guide on
"How To Do A Dumbbell Front Raise
" to master this workout technique.
This is an excellent exercise to isolate your anterior deltoid muscles in 5 day bro split Program.
Plank dumbbell shoulder raise
Start in a plank position holding the dumbbells in your hands. Place your feet a little wider than shoulder-width. Now lift one arm with a dumbbell in front of you to parallel it to the floor, in line with your body. This movement is adequate for core development and it beneficial in 5 day bro split Program.
This exercise targets your upper back. Stand abs hold dumbbells so that your palms are facing each other. Bend your torso forward, forming a 45-degree angle to the floor in 5 day bro split Program.
Raise the dumbbell up and out to the sides until parallel to the floor. Squeeze your shoulder blade together as you raise the dumbbells.
Exercises for arms day
To build strong arms, you should focus on upper-body muscles, biceps, triceps, lats, and deltoids.
You can perform arms exercises with and without weights. There are many exercises in 5 day bro split Program for building your arms muscles like plank tap, decline push-up, inchworm, rainbow slam, etc. in 5 day bro split Program some we are discussing below.
Overhead triceps extension
Stand or sit by keeping your back straight.
Hike a dumbbell with both hands around the center behind your head. Raise the dumbbell over your head. Now bend your elbows so that your weight sinks down the head. Gradually lifts dumbbell back to the starting position.
Hold a dumbbell in both hands in a sitting or standing position. Bring the weights towards your shoulders by bending your elbows and Lower the weights slowly to starting position.
This exercise targets your biceps in 5 day bro split Program.
Side plank with arm extension
Lie on the right side with your feet stacked and Place your right forearm on the floor for stability and support.
Make your body in the side plank position and raise your left arm upward to become at the level of your shoulder. Ensure that your torso is straight with your head, neck, and legs.
Exercises for legs day
When you are looking to improve sport-specific skills, gym work, or daily functional fitness.
A strong lower body has equal importance for a workout as your upper body needs. Numerous exercises work on your legs muscles in 5 day bro split Program. We explain some of them below that you can include in your training.
If you are a runner or a sportsperson, then calf raises are a must exercise in your workout of 5 day bro split Program. Stand normally; raise your heels so that your toes are pushing down the toes. You can also do calf raises on the step of stairs at home.
ALSO READ: How To Do Leg Press Calf Raises
Step forward from standing, and then sink down until your knee almost touches the floor. Keep your chest up and core tight. Your chin should be straight. Don’t look where your foot is. There are many variations of lunges like reverse lunges, lateral lunges, jumping lunges, etc.
Alternating knee lifts
It’s an intelligent strength exercise for your legs. Lift your knee up to hip height. Lower down the knee and repeat the same process to the other knee. This is the same movement while you so step up on the stairs.
You can include squats and their variation, leg curl, side hip raises, leg extensions, etc.
Why is it called Bro split?
Bro split allows you to focus on a major muscle group at a time and ensure that you hit each muscle group every week. It focuses on different muscles every day. That’s why it is called bro split.
Is Bro split good for bulking?
Bro split is good for muscle building. In this training program, you can target different muscle groups every day. If you are looking for muscle building, you can follow a full-body workout.
Is Bro split good for fat loss?
Yes, it is suitable for fat loss. It burns more calories and targets the different muscles over the week. If you are looking for fat loss, you can do a full-body strength workout.
Is Bro split or PPL better?
The bro split focuses on different muscles group each day by rotating it while ppl (push, pull, lower) separates your workout by the function of your upper body muscles and lower body muscles.
Bro split can be followed with super fun and focused, and we all know that something is better than nothing.
Follow a training program that works out on your multiple muscles group per day to maximize your strength with greater efficiency and more excellent safety. Bro split training program doesn’t allow you to feel boring as it has different exercises every day. It is perfect who work out daily for the muscles building in other muscles.