Workout Routine

Free

Bro Split

by y0shi

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This is an adaptation of a famous 5 day split workout by muscular group for gym equipment. Time per workout is approx 60 minutes.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
14
80 sec
2
@RPE9
14
80 sec
3
@RPE9
14
80 sec
4
@RPE9
14
80 sec

military press

4×14

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
80 sec
2
@RPE8
18 lbs
8
80 sec
3
@RPE8
18 lbs
8
80 sec
4
@RPE8
18 lbs
8
80 sec

shoulder press

4×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
80 sec
2
@RPE9
18 lbs
10
80 sec
3
@RPE9
18 lbs
10
80 sec

side lateral raise

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
80 sec
2
@RPE8
31 lbs
10
80 sec
3
@RPE8
33 lbs
8
80 sec
4
@RPE9
34 lbs
8
80 sec
5
@RPE10
38 lbs
6
80 sec

side lateral raise

5 sets

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
80 sec
2
@RPE9
32 lbs
10
80 sec
3
@RPE9
32 lbs
10
80 sec

reverse pec deck

3×10

Back

wide-grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
75 lbs
12
80 sec
2
@RPE10
80 lbs
11
80 sec
3
@RPE10
80 lbs
10
80 sec
4
@RPE10
85 lbs
9
80 sec
5
@RPE10
85 lbs
8
80 sec
6
@RPE10
90 lbs
7
80 sec
7
@RPE10
90 lbs
6
80 sec

wide-grip pull up

7 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
28 lbs
12
80 sec
2
@RPE8
28 lbs
12
80 sec
3
@RPE8
28 lbs
12
80 sec
4
@RPE8
28 lbs
12
80 sec

lat pulldown

4×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
32 lbs
10
80 sec
2
@RPE9
32 lbs
10
80 sec
3
@RPE9
32 lbs
10
80 sec

seated cable row

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
80 sec
2
@RPE8
100 lbs
10
80 sec
3
@RPE8
100 lbs
10
80 sec
4
@RPE8
100 lbs
10
80 sec

deadlift

4×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
16 lbs
12
80 sec
2
@RPE9
16 lbs
12
80 sec
3
@RPE9
16 lbs
12
80 sec
4
@RPE9
16 lbs
12
80 sec

shrug

4×12

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
80 sec
2
@RPE9
115 lbs
8
80 sec
3
@RPE9
115 lbs
8
80 sec
4
@RPE9
115 lbs
8
80 sec

bench press

4×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
80 sec
2
@RPE8
17 lbs
10
80 sec
3
@RPE8
17 lbs
10
80 sec
4
@RPE8
17 lbs
10
80 sec

incline bench press

4×10

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
80 sec
2
@RPE8
16 lbs
12
80 sec
3
@RPE8
16 lbs
12
80 sec
4
@RPE8
16 lbs
12
80 sec

fly

4×12

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
95 lbs
5 +
amrap
80 sec
2
@RPE10
95 lbs
5 +
amrap
80 sec
3
@RPE10
95 lbs
5 +
amrap
80 sec

dip

3×5+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
80 sec
2
@RPE8
15
80 sec
3
@RPE8
15
80 sec

triceps pushdowns

3×15

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
17 lbs
10
80 sec
2
@RPE8
17 lbs
10
80 sec
3
@RPE8
17 lbs
10
80 sec

triceps extension

3×10

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
95 lbs
12
80 sec
2
@RPE8
95 lbs
12
80 sec
3
@RPE8
95 lbs
12
80 sec
4
@RPE8
95 lbs
12
80 sec

lying barbell triceps extensions

4×12

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
100 lbs
10
80 sec
2
@RPE8
100 lbs
10
80 sec
3
@RPE8
100 lbs
10
80 sec
4
@RPE8
100 lbs
10
80 sec

hack squat

4×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
8
80 sec
2
@RPE9
85 lbs
8
80 sec
3
@RPE9
85 lbs
8
80 sec
4
@RPE9
85 lbs
8
80 sec

leg press

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
80 sec
2
@RPE9
34 lbs
8
80 sec
3
@RPE9
34 lbs
8
80 sec
4
@RPE9
34 lbs
8
80 sec

leg curl

4×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
80 sec
2
@RPE9
20
80 sec
3
@RPE9
20
80 sec
4
@RPE9
20
80 sec
5
@RPE9
20
80 sec
6
@RPE9
20
80 sec

calf raise

6×20

Biceps

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
80 sec
2
@RPE9
115 lbs
8
80 sec
3
@RPE9
115 lbs
8
80 sec
4
@RPE9
115 lbs
8
80 sec

curl

4×8

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
110 lbs
8
80 sec
2
@RPE8
110 lbs
8
80 sec
3
@RPE8
110 lbs
8
80 sec
4
@RPE8
110 lbs
8
80 sec

preacher curl

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
18 lbs
10
80 sec
2
@RPE9
18 lbs
10
80 sec
3
@RPE9
18 lbs
10
80 sec
4
@RPE9
18 lbs
10
80 sec

hammer curl

4×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
80 sec
2
@RPE8
16 lbs
12
80 sec
3
@RPE8
16 lbs
12
80 sec

concentration curl

3×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
115 lbs
8
80 sec
2
@RPE9
115 lbs
8
80 sec
3
@RPE9
115 lbs
8
80 sec

reverse curl

3×8