90s gym classic
Bro Split · 5-day
Chest day. Back day. Legs day. Shoulders day. Arms day. The classic gym-bro template that built half the bodybuilders of the 90s.
High-volume split with each muscle group destroyed once a week and given a full week to recover. Not optimal frequency-wise but enormously fun and aesthetic-focused. A great change-up after a year of 4-day templates.
Sample week
The full template is what gets cloned into your account.
Mon
Chest day
Barbell Bench Press
4×6-8
Incline Dumbbell Bench Press
4×8-10
Dumbbell Fly
3×12
Dip
3×AMRAP
Close-Grip Bench Press
3×8
Tue
Back day
Barbell Row
4×6-8
Pull-Up
4×AMRAP
Lat Pulldown
3×10
Seated Cable Row
3×10-12
Face Pull
3×15
Wed
Legs day
Back Squat
4×6-8
Romanian Deadlift
3×8-10
Leg Press
3×10-12
Walking Lunge
3×12 each
Standing Calf Raise
4×15
Thu
Shoulders day
Overhead Press
4×6-8
Seated Dumbbell Shoulder Press
3×10
Lateral Raise
4×12-15
Rear Delt Fly
3×12-15
Barbell Shrug
3×12
Fri
Arms day
Barbell Curl
4×8-10
Close-Grip Bench Press
4×8
Hammer Curl
3×10
Tricep Pushdown
3×12
Concentration Curl
3×12 each
Overhead Tricep Extension
3×12