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All workout plans

4-Day Bro Split

Muscle buildingIntermediate

One body part a session — chest, back, shoulders and arms, legs — with enough sets to earn the week off each one.

At a glance

Frequency
4× a week
Split
Body-part split
Session length
Up to 55 min
Weekly volume
≈74 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs20 sets · 27%
  • Back17 sets · 23%
  • Chest14 sets · 19%
  • Arms12 sets · 16%
  • Shoulders11 sets · 15%

A week on this plan

  1. Sunrest day
  2. MonChest
  3. TueBack
  4. Wedrest day
  5. ThuShoulders & Arms
  6. FriLegs
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 4

Chest

Chest, front delts, triceps · 4 exercises · Up to 41 min

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min rest
    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps2 min rest
    • Chest dipChest · Bodyweight3× 8–12 reps2 min restLean forward and let the chest take it. Add weight once twelve is easy.
    • Lever seated flyChest · Machine3× 12–15 reps1 min 30 s rest

Workout 2 of 4

Back

Lats, upper back, traps · 5 exercises · Up to 49 min

    • Pull-upLats · Bodyweight4× 6–10 reps2 min restAdd weight if you clear ten; use the assisted machine if you cannot reach six.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps3 min rest
    • Lever t bar rowUpper back · Machine3× 8–12 reps2 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–14 reps2 min rest
    • Barbell shrugTraps · Barbell3× 10–15 reps1 min 30 s rest

Workout 3 of 4

Shoulders & Arms

Delts, biceps, triceps · 7 exercises · Up to 55 min

    • Barbell seated overhead pressFront delts · Barbell4× 6–10 reps3 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min 30 s restLead with the elbows and stop at shoulder height.
    • Dumbbell reverse flyRear delts · Dumbbell3× 12–15 reps1 min 30 s rest

  • Superset a · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell3× 8–12 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell3× 8–12 reps3 min rest

  • Superset b · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–14 reps1 min 30 s rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–14 reps1 min 30 s rest

Workout 4 of 4

Legs

Quads, hamstrings, glutes, calves · 6 exercises · Up to 57 min

    • Barbell full squatQuads · Barbell4× 6–10 reps3 min rest
    • Sled 45° leg pressQuads · Sled3× 10–14 reps2 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–12 reps3 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–14 reps1 min 30 s rest
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine4× 10–15 reps1 min 30 s rest

How to progress

Each muscle is trained hard once a week, so every session has to count: take the last set of each exercise to within a rep or two of failure. Add weight when the top of the range is reached on every set.

Start this plan

Plans like this

  • 4Upper Body SpecialisationThree upper-body days and one maintenance leg day: chest, back, shoulders and arms each get a session of their own while the legs hold what they have.4 daysMuscle buildingIntermediateFull gym50 min
  • 55-Day Bro SplitOne body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.5 daysMuscle buildingIntermediateFull gym50 min
  • 66-Day Arnold SplitChest and back together, shoulders and arms together, legs on their own — three sessions run twice a week.6 daysMuscle buildingAdvancedFull gym50 min
  • 3German Volume TrainingTen sets of ten on one big lift per muscle, paired with its opposite and run on a short clock. Brutal, and only worth running for a block.3 daysMuscle buildingAdvancedFull gym50 min