The classic bodybuilding split for experienced lifters: one muscle group a day, five days a week, with drop sets, last-set-to-failure and arm supersets built in.
One muscle a day is the split most bodybuilders grew up on, and it works for experienced lifters because every session can hit a single muscle group hard with plenty of variety, then leave it a full week to recover. This version keeps the classic Chest / Back / Shoulders / Legs / Arms layout and adds the intensity techniques that make a once-a-week session count.
Each day opens with a heavy compound (bench press, deadlift, overhead press, squat, close-grip bench) done with straight sets and long rest. Then it moves to machines and cables, where the techniques come in: the last set of one machine exercise goes to failure, the final isolation exercise finishes with a drop set, and arm day pairs biceps and triceps in supersets.
Weekly volume lands at around 12-16 hard sets per muscle, which is the range research supports for growth in trained lifters. Push the heavy lifts with double progression: when you hit the top of the rep range on every set, add weight next time.
Run it Monday to Friday with the weekend off, or put a rest day after legs. After 6-8 weeks, take a lighter week before starting the next block.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4 × 6-8 | 150s |
| Dumbbell Incline Press | 3 × 8-10 | 120s |
| Machine Chest Press | 3 × 10-12 · last set to failure | 90s |
| Cable Crossover | 3 × 12-15 · drop set on the last set | 60s |
| Push-Up | 2 × 12-20 · last set: as many reps as possible | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 4 × 5 | 180s |
| Pull-Up | 4 × 6-10 | 120s |
| Barbell Row | 3 × 8-10 | 120s |
| Machine Seated Row | 3 × 10-12 · last set to failure | 90s |
| Cable Straight-Arm Pulldown | 3 × 12-15 · drop set on the last set | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Overhead Press | 4 × 6-8 | 150s |
| Dumbbell Arnold Press | 3 × 8-10 | 90s |
| Dumbbell Lateral Raise | 4 × 12-15 · drop set on the last set | 60s |
| Machine Reverse Pec Deck | 3 × 12-15 · last set to failure | 60s |
| Cable Face Pull | 3 × 15 | 60s |
| Dumbbell Shrug | 3 × 10-12 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Squat | 4 × 6-8 | 180s |
| Romanian Deadlift | 3 × 8-10 | 150s |
| Machine Leg Press | 3 × 10-12 · last set to failure | 120s |
| Machine Leg Extension | 3 × 12-15 · drop set on the last set | 60s |
| Machine Seated Leg Curl | 3 × 10-12 · last set to failure | 60s |
| Machine Seated Calf Raise | 4 × 12-15 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Close-Grip Bench Press | 3 × 8 | 120s |
| Barbell Curl | 3 × 8-10 | 90s |
| Skull Crusher | 3 × 10-12 · superset A | 75s |
| Dumbbell Incline Curl | 3 × 10-12 · superset A | 75s |
| Cable Rope Pushdown | 3 × 12-15 · superset B | 60s |
| Cable Biceps Curl | 3 × 12-15 · superset B | 60s |
| Dumbbell Hammer Curl | 2 × 10-12 · drop set on the last set | 60s |
The Bro Split 5-Day One Muscle a Day plan is 5 days a week, with sessions of about 60 minutes, over 8 weeks.
The Bro Split 5-Day One Muscle a Day plan uses a barbell, dumbbells, a cable machine, gym machines, a bench and pull-up bar.
The Bro Split 5-Day One Muscle a Day plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
For experienced lifters, yes, as long as weekly volume is high enough. Studies that match total sets find similar muscle growth from once- and twice-a-week training. A bro split simply packs the week's volume for a muscle into one hard session.
On that exercise, do your normal sets, then on the final set keep going until you cannot complete another rep with good form. It only appears on machine, cable and isolation work, where failing a rep is safe. Never take heavy squats, deadlifts or bench presses to failure.
When you finish the last set of an exercise marked "Drop set", the tracker adds a drop: reduce the weight by about 25% and keep going straight away with no rest. Log the drop like any other set.
Shift the schedule rather than doubling up. If you must skip one, skip arms: biceps and triceps already get indirect work on back and chest days.
Keep heavy compounds (bench, deadlift, squat, overhead press) one to two reps short of failure; intensity techniques are only on machine, cable and isolation work. Use a spotter or safety pins on heavy bench and squat sets. Take a lighter week (half the sets, no techniques) every 5-6 weeks or whenever joints feel beaten up.
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