# Bro Split – 5-Day One Muscle a Day (Advanced)

> 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.

Goal: Muscle Gain · Level: Advanced · Equipment: Barbell، Dumbbells، Cables، Machine، Bench، Pull-Up Bar · 5 days/week · ~60 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/adv-bro-split-gym

_Updated 10 October 2026_

## Who is this plan for?

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.

## The full 5-day plan: exercises, sets and reps

### Day 1 – Chest

- **Barbell Bench Press** — 4 sets × 6-8 reps, rest 150s
- **Dumbbell Incline Press** — 3 sets × 8-10 reps, rest 120s
- **Machine Chest Press** — 3 sets × 10-12 reps, rest 90s, last set to failure
- **Cable Crossover** — 3 sets × 12-15 reps, rest 60s, drop set on the last set
- **Push-Up** — 2 sets × 12-20 reps, rest 60s, last set: as many reps as possible

### Day 2 – Back

- **Barbell Deadlift** — 4 sets × 5 reps, rest 180s
- **Pull-Up** — 4 sets × 6-10 reps, rest 120s
- **Barbell Row** — 3 sets × 8-10 reps, rest 120s
- **Machine Seated Row** — 3 sets × 10-12 reps, rest 90s, last set to failure
- **Cable Straight-Arm Pulldown** — 3 sets × 12-15 reps, rest 60s, drop set on the last set

### Day 3 – Shoulders

- **Barbell Overhead Press** — 4 sets × 6-8 reps, rest 150s
- **Dumbbell Arnold Press** — 3 sets × 8-10 reps, rest 90s
- **Dumbbell Lateral Raise** — 4 sets × 12-15 reps, rest 60s, drop set on the last set
- **Machine Reverse Pec Deck** — 3 sets × 12-15 reps, rest 60s, last set to failure
- **Cable Face Pull** — 3 sets × 15 reps, rest 60s
- **Dumbbell Shrug** — 3 sets × 10-12 reps, rest 60s

### Day 4 – Legs

- **Barbell Squat** — 4 sets × 6-8 reps, rest 180s
- **Romanian Deadlift** — 3 sets × 8-10 reps, rest 150s
- **Machine Leg Press** — 3 sets × 10-12 reps, rest 120s, last set to failure
- **Machine Leg Extension** — 3 sets × 12-15 reps, rest 60s, drop set on the last set
- **Machine Seated Leg Curl** — 3 sets × 10-12 reps, rest 60s, last set to failure
- **Machine Seated Calf Raise** — 4 sets × 12-15 reps, rest 60s

### Day 5 – Arms

- **Barbell Close-Grip Bench Press** — 3 sets × 8 reps, rest 120s
- **Barbell Curl** — 3 sets × 8-10 reps, rest 90s
- **Skull Crusher** — 3 sets × 10-12 reps, rest 75s, superset A
- **Dumbbell Incline Curl** — 3 sets × 10-12 reps, rest 75s, superset A
- **Cable Rope Pushdown** — 3 sets × 12-15 reps, rest 60s, superset B
- **Cable Biceps Curl** — 3 sets × 12-15 reps, rest 60s, superset B
- **Dumbbell Hammer Curl** — 2 sets × 10-12 reps, rest 60s, drop set on the last set

## Frequently asked questions

### How many days a week is the Bro Split 5-Day One Muscle a Day plan, and how long are the workouts?

The Bro Split 5-Day One Muscle a Day plan is 5 days a week, with sessions of about 60 minutes, over 8 weeks.

### What equipment do I need for the Bro Split 5-Day One Muscle a Day plan?

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.

### Is the Bro Split 5-Day One Muscle a Day plan good for beginners?

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.

### Is the Bro Split 5-Day One Muscle a Day plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### Is training each muscle once a week enough?

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.

### What does "last set to failure" mean?

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.

### How do drop sets work in the app?

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.

### What if I miss a day?

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.

## Safety notes

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.