Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All workout plans

5-Day Bro Split

Muscle buildingIntermediate

One body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.

At a glance

Frequency
5× a week
Split
Body-part split
Session length
Up to 50 min
Weekly volume
≈98 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Arms26 sets · 27%
  • Legs23 sets · 23%
  • Shoulders18 sets · 18%
  • Back17 sets · 17%
  • Chest14 sets · 14%

A week on this plan

  1. Sunrest day
  2. MonChest
  3. TueBack
  4. WedShoulders
  5. ThuLegs
  6. FriArms
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 5

Chest

Chest and a little triceps · 5 exercises · Up to 43 min

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min rest
    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps2 min restUpper chest is what a flat bench alone leaves behind. It earns the second slot, not the last.
    • Lever chest pressChest · Machine3× 10–12 reps1 min 30 s rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Bench dip (knees bent)Triceps · Bodyweight3× 10–15 reps1 min rest

Workout 2 of 5

Back

Lats, upper back, traps · 5 exercises · Up to 50 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min rest
    • Pull-upLats · Bodyweight4× 6–10 reps2 min rest
    • Barbell bent over rowUpper back · Barbell4× 8–10 reps2 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Barbell shrugTraps · Barbell3× 12–15 reps1 min rest

Workout 3 of 5

Shoulders

All three deltoid heads · 6 exercises · Up to 42 min

    • Barbell seated overhead pressFront delts · Barbell4× 6–10 reps2 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min restSide delts respond to volume more than to weight. Four sets here, every week.
    • Cable lateral raiseSide delts · Cable3× 12–15 reps1 min restFront delts had their session on Monday. The second pressing slot is better spent on the side delts, which only get this day.
    • Cable face pullRear delts · Cable4× 15–20 reps1 min rest
    • Dumbbell reverse flyRear delts · Dumbbell3× 15–20 reps45 s rest
    • Dumbbell shrugTraps · Dumbbell3× 12–15 reps1 min rest

Workout 4 of 5

Legs

Quads, hamstrings, glutes, calves · 6 exercises · Up to 52 min

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

Workout 5 of 5

Arms

Biceps, triceps, forearms · 7 exercises · Up to 36 min

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

    • Barbell curlBiceps · Barbell4× 8–12 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell4× 8–12 reps1 min 30 s rest

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

    • Dumbbell incline curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest

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

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–15 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest
    • Farmers walkForearms · Dumbbell3× 40 s1 min 30 s rest

How to progress

One session a muscle a week means every one of them has to count: take the last set of each exercise to a rep or two from failure, and add weight the week after you clear the top of the range.

Start this plan

Plans like this

  • 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
  • 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
  • 3Home GlutesThree 30-minute glute sessions with a loop band and a long band, a floor and a chair. Bridges and thrusts for the big glute muscle, hinges for the glutes and hamstrings together, and abduction work for the side of the hip that gives it shape and keeps the knees healthy.3 daysMuscle buildingBeginnerHome kit30 min
  • 55-Day Push / Pull / LegsPush, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.5 daysMuscle buildingIntermediateFull gym45 min