Intermediate Free to follow

The program

5×5 Power-Bro Split (Strength + Bodybuilding): Free Spreadsheet, Percentages & Tracker

Free 5×5 Power-Bro Split (Strength + Bodybuilding) 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: 22

What you’ll train

The main movements in this program.

Review exercise technique

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 tools

Spreadsheet & Calculator

Download the 5×5 Power-Bro Split (Strength + Bodybuilding) spreadsheet

Calculate your 5×5 Power-Bro Split (Strength + Bodybuilding) weights

Free 5×5 Power-Bro Split (Strength + Bodybuilding) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Squat 1RM (lbs)

Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs) Estimated

Overhead Press 1RM (lbs) Estimated

Barbell Row 1RM (lbs) Estimated

Close-Grip Bench Press 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Chest (5×5 Bench + Hypertrophy)	Bench Press	5	5	75%	145 lbs	1×45 + 1×5	Heavy 5×5 compound strength opener
Chest (5×5 Bench + Hypertrophy)	Incline Dumbbell Press	4	10	—	—	—	—
Chest (5×5 Bench + Hypertrophy)	Cable Flye	3	12	—	—	—	—
Chest (5×5 Bench + Hypertrophy)	Dip	3	10	—	—	—	—
Back (Deadlift + 5×5 Row + Width/Thickness)	Deadlift	3	5	75%	235 lbs	2×45 + 1×5	Reset deadstop on the floor each rep
Back (Deadlift + 5×5 Row + Width/Thickness)	Barbell Row	5	5	67.5%	120 lbs	1×25 + 1×10 + 1×2.5	—
Back (Deadlift + 5×5 Row + Width/Thickness)	Lat Pulldown	4	10	—	—	—	—
Back (Deadlift + 5×5 Row + Width/Thickness)	Seated Cable Row	3	12	—	—	—	—
Shoulders (5×5 Overhead Press + Delt Volume)	Overhead Press	5	5	75%	95 lbs	1×25	—
Shoulders (5×5 Overhead Press + Delt Volume)	Dumbbell Shoulder Press	3	10	—	—	—	—
Shoulders (5×5 Overhead Press + Delt Volume)	Lateral Raise	4	15	—	—	—	—
Shoulders (5×5 Overhead Press + Delt Volume)	Face Pull	4	15	—	—	—	—
Legs (5×5 Squat + Quad & Hamstring Volume)	Squat	5	5	75%	195 lbs	1×45 + 1×25 + 1×5	—
Legs (5×5 Squat + Quad & Hamstring Volume)	Romanian Deadlift	3	10	—	—	—	—
Legs (5×5 Squat + Quad & Hamstring Volume)	Leg Press	4	12	—	—	—	—
Legs (5×5 Squat + Quad & Hamstring Volume)	Leg Curl	3	12	—	—	—	—
Legs (5×5 Squat + Quad & Hamstring Volume)	Standing Calf Raise	4	15	—	—	—	—
Arms & Lockout (Close-Grip Bench + Biceps/Triceps)	Close-Grip Bench Press	4	6	67.5%	110 lbs	1×25 + 1×5 + 1×2.5	—
Arms & Lockout (Close-Grip Bench + Biceps/Triceps)	Barbell Curl	4	10	—	—	—	—
Arms & Lockout (Close-Grip Bench + Biceps/Triceps)	Skull Crusher	4	10	—	—	—	—
Arms & Lockout (Close-Grip Bench + Biceps/Triceps)	Hammer Curl	3	12	—	—	—	—
Arms & Lockout (Close-Grip Bench + Biceps/Triceps)	Cable Pushdown	3	15	—	—	—	—

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General strength plan

5-day 5×5 strength + bodybuilding bro split

Intermediate lifters who want to get heavier on 5×5 compound barbell lifts first, then chase a full bodybuilding pump on Chest, Back, Shoulders, Legs, and Arms.

Before choosing this plan

Five sessions per week; keep compound rest intervals at 3 minutes and isolation rest at 60–90 seconds.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Cable station and lat pulldown

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

Starts every workout with a progressive 5×5 or 3×5 barbell lift (75%–85% 1RM wave across 8 weeks) followed by 3–4 hypertrophy isolation and machine/dumbbell movements.

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

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 75%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 75%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 67.5%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 75%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 75%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 67.5%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 2

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 77.5%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 77.5%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 70%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 77.5%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 77.5%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 70%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 3

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 80%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 80%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 72.5%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 80%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 80%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 72.5%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 4

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 82.5%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 82.5%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 75%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 82.5%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 82.5%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 75%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 5

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 77.5%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 77.5%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 70%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 77.5%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 77.5%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 70%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 6

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 80%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 80%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 72.5%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 80%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 80%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 72.5%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 7

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 82.5%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 82.5%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 75%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 82.5%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 82.5%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 75%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00

Week 8

5 sessions

Day 1 · Chest (5×5 Bench + Hypertrophy)

Bench Press main

5 × 5 @ 85%working

Rest 3:00

Heavy 5×5 compound strength opener

Incline Dumbbell Press accessory

4 × 10working

Rest 1:30

Cable Flye accessory

3 × 12working

Rest 1:00

Dip accessory

3 × 10working

Rest 1:30

Day 2 · Back (Deadlift + 5×5 Row + Width/Thickness)

Deadlift main

3 × 5 @ 85%working

Rest 3:30

Reset deadstop on the floor each rep

Barbell Row main

5 × 5 @ 77.5%working

Rest 2:30

Lat Pulldown accessory

4 × 10working

Rest 1:30

Seated Cable Row accessory

3 × 12working

Rest 1:30

Day 3 · Shoulders (5×5 Overhead Press + Delt Volume)

Overhead Press main

5 × 5 @ 85%working

Rest 3:00

Dumbbell Shoulder Press accessory

3 × 10working

Rest 1:30

Lateral Raise accessory

4 × 15working

Rest 1:00

Face Pull accessory

4 × 15working

Rest 1:00

Day 4 · Legs (5×5 Squat + Quad & Hamstring Volume)

Squat main

5 × 5 @ 85%working

Rest 3:00

Romanian Deadlift accessory

3 × 10working

Rest 2:00

Leg Press accessory

4 × 12working

Rest 1:30

Leg Curl accessory

3 × 12working

Rest 1:00

Standing Calf Raise accessory

4 × 15working

Rest 1:00

Day 5 · Arms & Lockout (Close-Grip Bench + Biceps/Triceps)

Close-Grip Bench Press main

4 × 6 @ 77.5%working

Rest 2:30

Barbell Curl accessory

4 × 10working

Rest 1:15

Skull Crusher accessory

4 × 10working

Rest 1:15

Hammer Curl accessory

3 × 12working

Rest 1:00

Cable Pushdown accessory

3 × 15working

Rest 1:00