The program
Classic 5-Day Bodybuilding Bro Split: Free Spreadsheet, Percentages & Tracker
Free Classic 5-Day Bodybuilding Bro Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 5 days/week
- Length
- 8 weeks
- Main lifts
- 27
What you’ll train
The main movements in this program.
- Bench Press
- Incline Dumbbell Press
- Dumbbell Flye
- Cable Flye
- Dip
- Barbell Row
- Lat Pulldown
- Seated Cable Row
- Dumbbell Row
- Straight-Arm Pulldown
- Overhead Press
- Dumbbell Shoulder Press
- Lateral Raise
- Rear Delt Flye
- Face Pull
- Squat
- Leg Press
- Romanian Deadlift
- Leg Extension
- Leg Curl
- Standing Calf Raise
- Barbell Curl
- Skull Crusher
- Incline Dumbbell Curl
- Overhead Tricep Extension
- Hammer Curl
- Cable Pushdown
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Classic 5-Day Bodybuilding Bro Split spreadsheet
Calculate your Classic 5-Day Bodybuilding Bro Split weights
Free Classic 5-Day Bodybuilding Bro Split spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Chest Day (Upper, Mid & Lower Pec Hypertrophy) | Bench Press | 4 | 8 | 70% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Chest Day (Upper, Mid & Lower Pec Hypertrophy) | Incline Dumbbell Press | 4 | 10 | — | — | — | — |
| Chest Day (Upper, Mid & Lower Pec Hypertrophy) | Dumbbell Flye | 3 | 12 | — | — | — | — |
| Chest Day (Upper, Mid & Lower Pec Hypertrophy) | Cable Flye | 3 | 15 | — | — | — | — |
| Chest Day (Upper, Mid & Lower Pec Hypertrophy) | Dip | 3 | 12 | — | — | — | — |
| Back Day (Lat Width & Mid-Back Thickness) | Barbell Row | 4 | 8 | 70% | 100 lbs | 1×25 + 1×2.5 | — |
| Back Day (Lat Width & Mid-Back Thickness) | Lat Pulldown | 4 | 10 | — | — | — | — |
| Back Day (Lat Width & Mid-Back Thickness) | Seated Cable Row | 4 | 12 | — | — | — | — |
| Back Day (Lat Width & Mid-Back Thickness) | Dumbbell Row | 3 | 10 | — | — | — | — |
| Back Day (Lat Width & Mid-Back Thickness) | Straight-Arm Pulldown | 3 | 15 | — | — | — | — |
| Boulder Shoulders (Anterior, Lateral & Rear Delts) | Overhead Press | 4 | 8 | 70% | 75 lbs | 1×10 + 1×5 | — |
| Boulder Shoulders (Anterior, Lateral & Rear Delts) | Dumbbell Shoulder Press | 4 | 10 | — | — | — | — |
| Boulder Shoulders (Anterior, Lateral & Rear Delts) | Lateral Raise | 5 | 15 | — | — | — | — |
| Boulder Shoulders (Anterior, Lateral & Rear Delts) | Rear Delt Flye | 4 | 15 | — | — | — | — |
| Boulder Shoulders (Anterior, Lateral & Rear Delts) | Face Pull | 3 | 15 | — | — | — | — |
| Leg Day (Quads, Hamstrings & Calves) | Squat | 4 | 8 | 70% | 155 lbs | 1×45 + 1×10 | — |
| Leg Day (Quads, Hamstrings & Calves) | Leg Press | 4 | 12 | — | — | — | — |
| Leg Day (Quads, Hamstrings & Calves) | Romanian Deadlift | 4 | 10 | — | — | — | — |
| Leg Day (Quads, Hamstrings & Calves) | Leg Extension | 3 | 15 | — | — | — | — |
| Leg Day (Quads, Hamstrings & Calves) | Leg Curl | 3 | 15 | — | — | — | — |
| Leg Day (Quads, Hamstrings & Calves) | Standing Calf Raise | 4 | 15 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Barbell Curl | 4 | 10 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Skull Crusher | 4 | 10 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Incline Dumbbell Curl | 3 | 12 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Overhead Tricep Extension | 3 | 12 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Hammer Curl | 3 | 12 | — | — | — | — |
| Arm Day (Biceps, Triceps & Forearm Pump) | Cable Pushdown | 4 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
5-day classic bodybuilding split (Chest, Back, Shoulders, Legs, Arms)
Lifters who want dedicated daily muscle-group focus—Monday Chest, Tuesday Back, Wednesday Shoulders, Thursday Legs, Friday Arms—anchored by a progressive barbell compound lift on each day.
Before choosing this plan
Each muscle group is trained with high per-session volume once per week, making exercise execution, full range of motion, and controlled eccentrics essential.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Cable station and lat pulldown
- Leg press and leg curl/extension machines
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Combines progressive 8-week barbell strength progression on Bench Press, Deadlift, Overhead Press, Squat, and Close-Grip Bench Press with complete bodybuilding isolation work.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
5
sessions
Week 1
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 70%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 70%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 70%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 70%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 2
5
sessions
Week 2
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 72.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 72.5%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 72.5%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 3
5
sessions
Week 3
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 75%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 75%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 4
5
sessions
Week 4
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 77.5%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 77.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 77.5%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 77.5%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 5
5
sessions
Week 5
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 70%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 70%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 70%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 70%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 6
5
sessions
Week 6
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 72.5%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 72.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 72.5%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 72.5%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 7
5
sessions
Week 7
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 75%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 75%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 75%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 75%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00
Week 8
5
sessions
Week 8
5 sessions
Day 1 · Chest Day (Upper, Mid & Lower Pec Hypertrophy)
Bench Press main
4 × 8 @ 77.5%working
Rest 2:00
Incline Dumbbell Press accessory
4 × 10working
Rest 1:30
Dumbbell Flye accessory
3 × 12working
Rest 1:15
Cable Flye accessory
3 × 15working
Rest 1:00
Dip accessory
3 × 12working
Rest 1:15
Day 2 · Back Day (Lat Width & Mid-Back Thickness)
Barbell Row main
4 × 8 @ 77.5%working
Rest 2:00
Lat Pulldown accessory
4 × 10working
Rest 1:30
Seated Cable Row accessory
4 × 12working
Rest 1:30
Dumbbell Row accessory
3 × 10working
Rest 1:15
Straight-Arm Pulldown accessory
3 × 15working
Rest 1:00
Day 3 · Boulder Shoulders (Anterior, Lateral & Rear Delts)
Overhead Press main
4 × 8 @ 77.5%working
Rest 2:00
Dumbbell Shoulder Press accessory
4 × 10working
Rest 1:30
Lateral Raise accessory
5 × 15working
Rest 1:00
Rear Delt Flye accessory
4 × 15working
Rest 1:00
Face Pull accessory
3 × 15working
Rest 1:00
Day 4 · Leg Day (Quads, Hamstrings & Calves)
Squat main
4 × 8 @ 77.5%working
Rest 2:30
Leg Press accessory
4 × 12working
Rest 1:30
Romanian Deadlift accessory
4 × 10working
Rest 2:00
Leg Extension accessory
3 × 15working
Rest 1:00
Leg Curl accessory
3 × 15working
Rest 1:00
Standing Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Arm Day (Biceps, Triceps & Forearm Pump)
Barbell Curl accessory
4 × 10working
Rest 1:15
Skull Crusher accessory
4 × 10working
Rest 1:15
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Hammer Curl accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
4 × 15working
Rest 1:00