Table of Contents:

1. Introduction

2. What is a Bro Split?

3. Training Methods for Bro Splits

4. Benefits of the Bro Split

5. Criticisms of the Bro Split

6. Creating a Science-Backed Bro Split

7. 4, 5 or 6 Days Per Week

8. 4 Day Bro Split Workout Program

9. 5 Day Bro Split Workout Program

10. 6 Day Bro Split Workout Program

11. Progression Through The Program

 It’s difficult to specifically pinpoint when the

SET FOR SET Bro Split Workout Program

term “bro” started to make its rounds in the
fitness community. Regardless, the term is
here to stay…and it’s not nice.

You see, the term “bro” is often used as a

pejorative to describe something that is based
on “machoism”, “jockish behavior”, or “party
types”.

Things like “bro-science” or “bro life”.

What we’re talking about today are the

infamous “bro splits”.

In a nutshell, a bro split is just a way of

designing a workout program where you
concentrate on a specific muscle group per
day.

Sounds simple; but are bro splits any good?

Are they Bad? Can anyone do a bro split or
just bros?

If you have these questions (or more), this

program will answer everything you ever
wanted to know about the ever-popular body
part split, aka bro split.

And if you decide to give the bro-split a go, we

www.setforset.com

have the best possible bro split workout

routine to follow (backed by science).
 WHAT IS A “BRO” SPLIT?

SET FOR SET Bro Split Workout Program

A bro split divides workouts into specific
muscle groups (i.e. chest day). Because you
are only training a couple muscle groups per
workout, a bro split will be anywhere from 4-6
days, with 5 days being the most typical. We
provide a 4, 5, and 6 day program in this.

The goal of every bro split that has ever been

written is muscle hypertrophy, without a
doubt. The bro split is one of the oldest and
most widely used splits to ever exist. It has
been around since the golden age of
bodybuilding. Even today, if you were to walk
into a random gym and take a brief survey of
what type of plan people were following, a
good majority would likely be on a bro split.

The purpose of a bro split is to maximize

training volume, but it does so at the sacrifice
of frequency. As you are only focusing on one
or two muscle groups during a workout, you
will be able to do a lot of volume, and volume
is king for building muscle. Moreover, it works
well with recovery as you can continue training
while muscles recover and you are only
training each muscle group once a week.
www.setforset.com

All in all, while there are other great splits, the

bro split is very effective for building muscle.
 COMMON TRAINING METHODS

SET FOR SET Bro Split Workout Program

USED WITH BRO SPLITS
Other than training one muscle group per day,
another main component of bro splits is their
heavy use of specialty sets.

For example, it’s not uncommon to see a guy

with a set of 5 dumbbells lying at his feet as
he gets ready to work through a killer drop set.

Here are some of the common training

methods used…

Drops Sets:
Bro splits love drop sets. A drop set consists
of lifting a certain amount of weight until
nearing fatigue. You will then stop quickly and
lower the weight somehow; strip weight from a
barbell, change the pin on a machine or grab a
smaller weight.

The idea is to add more volume and bring the

muscle to total failure.

Supersets:
Supersets are when you perform two similar
exercises back to back. However, they are
www.setforset.com

different enough to hit the muscle slightly

differently.
 An example would be doing a barbell curl and

SET FOR SET Bro Split Workout Program

then rope hammer curls. The idea is to get as
much work done in minimal time while
changing the pattern to mitigate fatigue.

Forced Reps:
Doing forced reps requires a partner. Then, the
partner mentioned above will help you do
some reps as you near failure. This is basically
like doing drop sets but using someone else to
relieve the load.

Heavy Eccentric:
Heavy eccentrics are performed by using a
near maximal, maximal, or even supramaximal
load. However, the exercise will only consist of
the eccentric portion.

The science is pretty solid with this training

style. For one, you can generate more force
during the eccentric phase of a lift than the
concentric.This allows you to use extremely
heavy loads when performing a slow and
controlled eccentric contraction, thus
acclimating the muscle to heavier loads.

Still, sports research has discovered that

the eccentric contraction is actually more
www.setforset.com

responsible for muscle damage, which plays a

more significant part in muscle hypertrophy.
 Lately, the role of muscle damage in muscle

SET FOR SET Bro Split Workout Program

hypertrophy is not as straightforward as once
thought, but the concept still holds some
merit. To be clear, the concentric portion is still
very important but taking advantage of this
extra force production with the eccentric
contraction is a viable method to use in your
training.

Training To Failure:
The intent for the majority of the specialty sets
is to bring the muscles close to failure.

Research is a bit mixed on how effective these

methods really are. For example, one study
shows that training to failure is effective but
only when comparing high loads to low loads.

However, other studies have shown that there

is no advantage. So what to do?
www.setforset.com
 ARE BRO SPLITS EFFECTIVE?

SET FOR SET Bro Split Workout Program

So this brings us to the first obvious question;
do bro splits build muscle? Absolutely!

Well, assuming you’re using progressive

overload with your bro split! The bro split is
probably the most popular training split there
is in bodybuilding.

Actually, it’s safe to say that the vast majority

of people who have ever gone into a gym have
used a bro split at some point in their life; we
have!

Quite simply, the bro split would not be so

popular if it wasn’t effective. People would
stop using it if you couldn’t build muscle on a
bro split.

They’d stop telling their friends to use it, and

trainers would stop putting clients on it.

Anything can build muscle if you use

progressive overload. Therefore, the real
question is “how” effective are bro splits?

They are effective and have some great

benefits. However, they could be better.
www.setforset.com

Let’s take a moment and see what's going

on…
 THE TOP BENEFITS OF BRO

SET FOR SET Bro Split Workout Program

SPLITS
Before we talk about the major issues seen in
bro splits, we need to talk about the good.

Remember, a lot of the trash thrown at bro

splits is heavily inspired by this new wave of
sports research which has bred this weird
elitism in the fitness community that places
those following the old ways in a class below.
It’s silly and unneeded. Plus, bro splits do
have some good positives.

1. Easy Organization and Simple To

Understand:
One of the best things about the bro split is it’s
easy to understand. Often, a beginner’s
biggest hurdle is simply not knowing what to
do when they get in the gym.

The bro split solves this in the most basic way

possible.

“Ok, today’s Tuesday so I’m training back”.

That’s about all there is to it. Well, ideally, they
perform big movements first and then work
down to accessories and isolations, but you
www.setforset.com

get the point. At the end of the day, bro splits

are the most accessible programs to follow.
 2. Teaches Beginners The Basics Of

SET FOR SET Bro Split Workout Program

Programming:
In conjunction with the above, following a bro
split will teach you the basics of programming.

You’ll learn what it’s like to keep a schedule

and why you need to allow your muscles to
rest.

And to be honest, that’s more than we can say

for a large portion of the people going to the
gym who have no idea what they’re supposed
to be doing.

One of the first lessons you must learn in the

gym is to follow a program. While a pretty
simple concept, it can create massive gains
which is probably one reason bro splits are
relatively effective.

If you take someone training with no program

and compare them to someone training with a
program, the one who is using a program will
almost always come out on top.

3. Hits Every Muscle Group Sufficiently:

When all you have to do is train your “back”,
you’re going to hit it from every possible angle
www.setforset.com

there is. And then the next day, legs, chest,

arms, etc.
 You can’t be biased or unbiased to any muscle

SET FOR SET Bro Split Workout Program

since your entire session is devoted to it! Let’s
say you’re doing an upper day, and you hate
training your chest; what do you think will get
hit more? Ideally, we have a proper work ethic,
but things happen, even if we don’t realize
what we’re doing.

4. Allows Plenty Of Recovery:

Training on a bro split significantly decreases
the chances of you overtraining. The defining
feature of bro splits is training one muscle
during a single session every week.

Being so, there’s plenty of time for that muscle

to recover before it’s trained again; perhaps
too much time but we’ll discuss this below.

However, fatigue can still build up from

training too much, but since bro splits
primarily focus on smaller movements, the
chances of this becoming an issue also
shrink.

5. Bro Splits Are Fun:

Well, as much fun as you can have in the gym.

Getting a pump is what bro splits are all about.

www.setforset.com

Destroying a muscle until it’s so engorged with

blood that it feels like it’s about to explode.
 While the awesome gym pics are just a

SET FOR SET Bro Split Workout Program

fleeting moment, any guy who says this
doesn’t feel awesome is lying (the pump is
why pre-workouts are so popular!).

6. Bro Splits Are Effective:

A bro split can be an effective method to
follow if muscle hypertrophy is your primary
goal (see below). While it’s simple and
operates off old ways of thinking, it still works!
This is especially true for new lifters who just
need any loading scheme to grow.

If a bro split is what gets you in the gym, it’s

fine by us. It’s structured, follows basic
principles of lifting, and trains the entire body.
www.setforset.com
 Criticisms of the Bro Split

SET FOR SET Bro Split Workout Program

One important lesson to keep in mind
regarding fitness is that the most popular
trend is almost never the most effective.

This is the case with the bro split as well. The

bro split is often laughed at as it implies a
specific type of person follows it; an
undesirable type of person.

A loud, obnoxious guy only wants to train

biceps and is somewhat lacking in the brain
department.

This hardly describes the majority of people

who follow a bro split and is simply an ad
hominem attack.

In reality, guys who follow a bro split generally

have an awesome work ethic, rarely miss a
session, and train hard. That being said, there
are a couple of really big issues with the bro
split.

1. Too Little Frequency:

A bro split only has you train a muscle group

once a week, which is believed to be
insufficient for optimal muscle growth. This is
www.setforset.com

a problem that strikes the bro split at its core,

as this is its defining feature.
 Training a muscle once a week used to be the

SET FOR SET Bro Split Workout Program

prevailing thought in the gym as it was
assumed you could destroy a muscle and then
give it a week to fully recover.

Well, they do put a significant emphasis on

allowing time for recovery, but it’s perhaps too
much.

You see, during the past years, multiple

studies have come out that show your
muscles don’t need a full week to recover. In
fact, it’s half that.

After training, muscles can fully recover

sufficiently anywhere between 24-72 hours,
which depends on the muscle’s size and how
much damage was done.

Still, the idea that you need to be fully

recovered to workout is a bit silly as your
muscles are technically damaged after your
first exercise and people keep on training.

To be clear, we’re not saying to train every day

as muscles do need recovery time; we’re
simply stating that an entire week may not be
the most optimal.

According to current studies, the reigning

www.setforset.com

theory is that training a muscle twice a week is

optimal for muscle hypertrophy.
 Essentially, a split that has a higher frequency

SET FOR SET Bro Split Workout Program

per muscle group keeps your muscles in a
continuous state of damage, recovery,
damage, recovery…instead of what you get
with a bro split, which is damage, recovery,
recovery, recovery, damage.

As volume is the main driver of hypertrophy,

it’s claimed that frequency doesn’t matter if
the total volume is equal. Some studies do
back this up but that is not how the real world
works. If you only train one muscle a day, you
will get fatigued towards the end and just can’t
perform a lot of work.

Now imagine if you took the bottom half of

those exercises and moved them to 3 days
later when you’re fresh; now you’re going to
do a lot more work. Still, other studies have
shown that higher frequency is better even
with equated volume.

2. Little To No Emphasis On Strength

Training:

The other major problem with bro splits is with

the lack of strength training.

There’s actually two components of this; one

is due to the design of bro splits, and one is
www.setforset.com

due to what’s typically done in real life.

 Above, we talked about optimal muscle

SET FOR SET Bro Split Workout Program

hypertrophy frequency but didn’t mention
strength. Again, studies show that training with
a higher frequency is optimal for building
strength too.

This is actually more clear as proper strength

training requires the recovery of your
neuromuscular system rather than simply
muscle damage.

While you could make an argument that volume

is all that matters for hypertrophy, this can not
be said for strength training. Higher frequency
is better.

However, this likely isn’t much of an issue as

many trainees following a bro split don’t really
care about strength. Yes, this is a big blanket
statement that isn’t necessarily the split’s fault.

Still, for whatever reason, many guys following

a bro split exclusively care about muscle
hypertrophy. This is an issue as strength and
hypertrophy are intrinsically connected, and
both should be included in a program.

But basically, a bigger muscle can be a

stronger muscle that can lift more volume and
become a bigger muscle, and the cycle
www.setforset.com

continues. Unfortunately, there’s a severe lack

of strength training in typical bro splits.
 3. Often Times Lack Of Big Compound

SET FOR SET Bro Split Workout Program

Movements:

In connection with lack of strength training,

there also tends to be a lack of your big
foundational movements.

We’re talking about things such as:

• Back squats
• Front squats
• Overhead pressing
• Deadlifts

While there is plenty of benching, these other

movements (and others) are rarely seen.

You easily could include these movements in a

bro split, so this is more of an indicator of how
bro splits are taught and how they’re used.

That being said, if you do a bro split, you’ll

likely do what others do, and it doesn’t include
big, heavy, compound movements.

4. Tries Too Hard To Isolate Each Body Part

= Not Functional:

Tied in with the bro split criticisms directly

www.setforset.com

above and below, a bro split’s entire intent is

to isolate each muscle group.
 Unfortunately, our bodies don’t work like that;

SET FOR SET Bro Split Workout Program

at least naturally.

Our body is a machine that’s composed of

many different parts; the chest, back,
shoulders, triceps, etc.

These parts are designed to work with each

other, not in isolation.

In fact, this is the definition of functional

training which uses exercises to mimic real-
world application; pushing, pulling, standing
up, etc.

When we isolate every body part, we will get a

substandard workout merely because we
aren’t training the body how it’s supposed to
move.

5. Too Many Machines And Isolation

Movements:

When we train our muscles in a non-functional

manner, we try to isolate the muscles. To do
this, a trainee will often use a lot of machines
and isolation movements.

To be clear, we’re not machine haters, and

there are plenty that are extremely useful, but
www.setforset.com

free weights should always form the

foundation of your workout.
 6. Actually Favors Smaller Muscle Groups:

SET FOR SET Bro Split Workout Program

Various muscles are supposed to work
together. For instance, isolating the chest is
virtually impossible as your shoulders and
triceps will always be involved to some
degree. In fact, you’ll always use the smaller
muscles when targeting bigger muscles.

For example, when you train the chest with a

bench press, you’ll also hit the shoulders and
triceps.

You then have a shoulder day where you

perform military presses to hit your shoulders
and triceps. Last, you have an arm day where
you hit your triceps.

Therefore, you hit the chest once, shoulders

twice, and the triceps were trained 3 times.
www.setforset.com
 SET FOR SET Bro Split Workout Program
HOW TO MAKE A BRO SPLIT A
“SCIENCE-BACKED BRO SPLIT”
So now we know all of the common problems
when training with a bro split.

However, we also know all the benefits, and

why people like training with them.

Therefore, in order to create a more superior

version of the bro split, we need to create a
program that preserves the good while making
small changes to fix the bad.

Here are some of the things that we are going

to alter while still keeping that bro-tastic feel to
www.setforset.com

lifting…
 1. Add One Heavy Compound Movement

SET FOR SET Bro Split Workout Program

Each Session:

The first significant change we’re going to

make is to ensure that each session has one
heavy compound movement whose entire
purpose is to build strength.

Don’t freak out too much as new research has

shown that our previous ideas about
the repetition spectrum in training are all
wrong.

Basically, volume from heavy loads still adds

to the total volume and will cause
hypertrophy.

Anyway, after this big compound exercise, the

rest of the movements can be devoted to
muscle hypertrophy using moderate weight
and reps.

You can even throw in some specialty sets.

2. Make The Heavy Compound A Different

Body Part Than The Rest:

Now things get interesting. The single heavy

compound movement is going to be from a
different muscle group than the rest of the
www.setforset.com

workout!
 For example, you may start a session with a

SET FOR SET Bro Split Workout Program

heavy bench and then train the shoulders in
the hypertrophy range.

What this will do is effectively allow you to train

each body part twice a week while still
allowing you to blast one body part.

3. Team Up Similar Movements:

Stick similar movements together for the

strength lift and hypertrophy lift.

For example, program a heavy chest exercise

with lighter shoulders movements and vice
versa; a heavy shoulder movement with lighter
chest exercises.

This just keeps everything in sync and prevents

you from training an area 4 times a week.

4. Start Your Arms Session With Some Body

Weight Exercises:

No bro split would be complete without a

dedicated arms day, so it stays.

However, we are going to start it with some

bodyweight movements. Chin-ups and dips
are some of the most effective exercises there
are to train the arms. Even better than many
www.setforset.com

arm isolation movements.

 Yet, they are also big compound movements

SET FOR SET Bro Split Workout Program

making them the best choice to start a killer
arm session.

Remember that we want to be a bit more

functional in some spots. Using bodyweight
exercises to hit the arms is a great choice.

After the bodyweight, you have free rein to curl

away.

5. Use Specialty Sets Sparingly:

Above, we discussed common training

methods used in bro splits, specifically
specialty sets.

The research is mixed on their effectiveness,

but we're still going to use some, albeit
sparingly…

There's no reason to bring your muscles to

failure on every exercise.

So, we're going to save them for 1 or 2

exercises at the end of the workout.

And don’t get us wrong, we realize that they

are fun to do and can get you pumped, which
in itself is actually a nice benefit.
www.setforset.com

Moreover, is it really a bro split without some

forced reps?
 6. Train Core With Higher Frequency:

SET FOR SET Bro Split Workout Program

Instead of having one day specifically
dedicated to training the core, we will train
them through the week.

Your core already gets a really good workout

from many of the other exercises so it’s hard
to justify them needing their own specific day.

The method we use in this “modified” bro split

for core training is without a doubt effective.
www.setforset.com
 4, 5, & 6 DAY OPTIONS

SET FOR SET Bro Split Workout Program

You have 3 options for our modified bro split in
terms of how many days a week you will train.

We have 4, 5, and 6 day per week programs. All

the same principles apply to each.

Basically our bro split looks just like a

traditional bro split with the simple addition of a
heavy compound lift from another muscle
group at the start of your workout.

We also instilled some important concepts,

such as using more free weights, using cables
when possible, and using specialty sets
sparingly.
www.setforset.com
 MODIFIED

SET FOR SET Bro Split Workout Program

BRO SPLIT
WORKOUT
PROGRAMS
4 DAY PROGRAM

5 DAY PROGRAM

6 DAY PROGRAM

*Click to go to the program or scroll down*

www.setforset.com
www.setforset.com

PLAN
4 DAY
MODIFIED
BRO SPLIT
WORKOUT

SET FOR SET Bro Split Workout Program

 4 DAY SPLIT

SET FOR SET Bro Split Workout Program

4 days per week is the minimum you can run a
bro split. Some workouts will be a little longer,
yet your total volume per week will still be less
than with a 5 day split, particularly for your
biceps and triceps. We chose to sacrifice
some volume for the arms specifically
because they will still be worked plenty with
the upper body compound movements.

Here’s how your split looks:

Day 1: Deadlift 3x5 + Legs

Day 2: Overhead Press 3x5 + Chest

Day 3: Back Squat 3x5 + Back

Day 4: Bench Press 3x5 + Shoulders & Arms

One core exercise will be added at the end of

each workout.

24-28 sets per workout

As for rest days, while it’s up to you, we

recommend having a rest day in-between day
2 and day 3 and then 2 rest days after day 4 -
i.e.:
www.setforset.com

Cardio is optional but ideally you’d do at least

2 30 minute sessions per week.
 DAY 1 - Deadlift + Leg Day:

SET FOR SET Bro Split Workout Program

Deadlift 3 sets 5 reps

Hip Thrusts 3 sets 6-8 reps

Leg Press (end

each set with calf 3 sets 8-10 reps
raises AMRAP)

8-10 reps (slow

Romanian Deadlift 3 sets
eccentric)

10-12 reps each

Bulgarian Split
3 sets side (30 sec rest
Squat
between sides)

Leg Extensions x
2 sets + 1 drop
Leg Curls (superset 15+ reps
set
- alt. weekly)

Seated or Standing
Calf Raises (alt. 3 sets 15+ reps
weekly)

V-Ups 3 sets 12-15+ reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 2 - Overhead Press + Chest Day:

SET FOR SET Bro Split Workout Program

Standing Overhead
3 sets 5 reps
Press

Incline Dumbbell
3 sets 6-8 reps
Press

Decline Barbell
2 sets 8-10 reps
Bench Press

Parallel Chest Dips 3 sets 8-12 reps

Dumbbell Pullovers 3 sets 8-10 reps

Pec Dec Fly (or Flat 3 sets + 1 drop

8-10 reps
DB Fly) set

Cable Fly (high to

2 sets (1 set 12-15 reps (near
low & low to high
each angle) failure)
angle)

Pallof Press 3 sets 6-8 reps per side

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 3 - Back Squat + Back Day:

SET FOR SET Bro Split Workout Program

Back Squats 3 sets 5 reps

Chin Ups 3 sets 6-12 reps

Bent Over Row 3 sets 6-8 reps

Lat Pulldown 3 sets 8-12 reps

T-Bar Row (Neutral 3 sets + 1 drop

8-10 reps
Grip) set

Standing Single 3 sets + 1 drop

8-10 reps
Arm Cable Row set

Face Pull 2 sets 12-15 reps

Straight Arm
2 sets 12-15 reps
Pulldown

Woodchoppers 3 sets 12-15 reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 4 - Bench + Shoulder & Arm Day:

SET FOR SET Bro Split Workout Program

Bench Press 3 sets 5 reps

Seated Dumbbell
3 sets 6-8 reps
Shoulder Press

Dumbbell Front Shrug 3 sets 10-12 reps

3 sets + 1
Arnold Press 8-10 reps
drop set

Lateral Raise x
Reverse Fly 3 sets 12-15 reps
(superset)

Close Grip Bench

3 sets 6-8 reps
Press

Biceps 21s 3 sets 7, 7, 7 reps

Hammer Curl x Tricep

Pushdown (superset - 3 sets 12-15 reps
alt. weekly)

Barbell Rollouts 3 sets 5-8 reps

www.setforset.com

*Click the link to see a demo of the exercise.

www.setforset.com

PLAN
5 DAY
MODIFIED
BRO SPLIT
WORKOUT

SET FOR SET Bro Split Workout Program

 5 DAY SPLIT

SET FOR SET Bro Split Workout Program

A 5 day bro split is the most ideal option in
terms of maximizing volume while still
optimizing recovery.

Here is how it’ll look…

Day 1: Deadlift 3x5 + Legs

Day 2: Overhead Press 3x5 + Chest

Day 3: Bodyweight (Dips & Chin Ups) + Arms

Day 4: Back Squat 3x5 + Back

Day 5: Bench Press 3x5 + Shoulders

One core exercise will be added at the end of

each workout.

22-27 sets per workout

Rest Days:

We recommend taking a rest day in the middle

of the week and one at the end of the week,
but you can schedule out your workout days
as you’d like. Just be aware of your recovery.

Cardio is optional but ideally you’d do at least

2 30 minute sessions per week.
www.setforset.com
 DAY 1 - Deadlift + Leg Day:

SET FOR SET Bro Split Workout Program

Deadlift 3 sets 5 reps

Hip Thrusts 3 sets 6-8 reps

Leg Press (end

each set with calf 3 sets 8-10 reps
raises AMRAP)

8-10 reps (slow

Romanian Deadlift 3 sets
eccentric)

10-12 reps each

Bulgarian Split
3 sets side (30 sec rest
Squat
between sides)

Leg Extensions x
2 sets + 1 drop
Leg Curls (superset 15+ reps
set
- alt. weekly)

Seated Calf Raises 2 sets 15+ reps

V-Ups 3 sets 12-15+ reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 2 - Overhead Press + Chest Day:

SET FOR SET Bro Split Workout Program

Standing Overhead
3 sets 5 reps
Press

Incline Dumbbell
3 sets 6-8 reps
Press

Decline Barbell
2 sets 8-10 reps
Press

Dumbbell Pullovers 3 sets 8-10 reps

Pec Dec Fly (or Flat 3 sets + 1 drop

8-10 reps
DB Fly) set

Cable Fly (high to

4 sets (2 sets 12-15 reps (near
low & low to high
each angle) failure)
angle)

Pallof Press 3 sets 6-8 reps per side

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 3 - Dips/Chin Ups + Arm Day:

SET FOR SET Bro Split Workout Program

Dips (weighted if needed) 3 sets 6-8 reps

Chin Ups (weighted if

3 sets 6-8 reps
needed)

Close Grip Bench Press 3 sets 6-8 reps

EZ Bar Curl x Hammer

Curl (superset - alt. 3 sets 8-10 reps
weekly)

Skull Crushers x Cable

Kickback (superset - alt. 3 sets 8-10 reps
weekly)

Preacher Curl x Reverse

Curl (superset - alt. 3 sets 12-15 reps
weekly)

Overhead Rope
Extension x Pushdown 3 sets 12-15 reps
(superset - alt. weekly)

Biceps 21s 3 sets 7, 7, 7 reps

Reverse Crunches 3 sets 15+ reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 4 - Back Squat + Back Day:

SET FOR SET Bro Split Workout Program

Back Squats 3 sets 5 reps

Bent Over Row 3 sets 6-8 reps

Lat Pulldown 3 sets 8-12 reps

T-Bar Row (Neutral 3 sets + 1 drop

8-10 reps
Grip) set

Standing Single 3 sets + 1 drop

8-10 reps
Arm Cable Row set

Face Pull 2 sets 12-15 reps

Straight Arm
2 sets 12-15 reps
Pulldown

Woodchoppers 3 sets 12-15 reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 5 - Bench Press + Shoulder Day:

SET FOR SET Bro Split Workout Program

Bench Press 3 sets 5 reps

Seated Dumbbell
3 sets 6-8 reps
Shoulder Press

Dumbbell Front Shrug 3 sets 8-12 reps

3 sets + 1
Arnold Press 8-10 reps
drop set

Rope High Pull 3 sets 8-10 reps

Lateral Raise x Front

3 sets 12-15 reps
Raise (superset)

Cable Reverse Fly (3

angles - down, up, 2 sets 15+ reps
middle)

Barbell Rollouts 3 sets 5-8 reps

www.setforset.com

*Click the link to see a demo of the exercise.

www.setforset.com

PLAN
6 DAY
MODIFIED
BRO SPLIT
WORKOUT

SET FOR SET Bro Split Workout Program

 6 DAY SPLIT

SET FOR SET Bro Split Workout Program

A 6 day bro split is a good option if you want to
spread your total workout volume out a little
more and you don’t mind training 6 days per
week. Your workouts will be shorter with a 6
day split. Here’s how our 6 day bro split looks:

Day 1: Deadlift 3x5 + Legs (Quad/Glute)

Day 2: Overhead Press 3x5 + Chest

Day 3: Back Squat 3x5 + Back

Day 4: Dips + Arms

Day 5: Chin Ups + Legs (Hamstring/Glute)

Day 6: Bench Press 3x5 + Shoulders

One core exercise will be added at the end of

each workout.

20-24 sets per workout

Rest Days:

You only have one rest day, so use it wisely.

That said, if you need an extra rest day here
and there, that’s really fine, just push your
workouts up a day.
www.setforset.com

Cardio is optional but ideally you’d do 1-2 30

minute sessions per week.
 DAY 1 - Deadlift + Leg Day (Quad):

SET FOR SET Bro Split Workout Program

Deadlift 3 sets 5 reps

Leg Press 3 sets 8-10 reps

10-12 reps each

Bulgarian Split
2-3 sets side (30 sec rest
Squat
between sides)

100 steps total

(50 each leg). Do
Walking Lunges N/A
in the least
amount of sets

3 sets + 1 drop
Leg Extensions 12-15 reps
set

Seated Calf Raises 3 sets 15+ reps

V-Ups 3 sets 12-15+ reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 2 - Overhead Press + Chest Day:

SET FOR SET Bro Split Workout Program

Standing Overhead
3 sets 5 reps
Press

Incline Dumbbell
3 sets 6-8 reps
Press

Decline Barbell
3 sets 8-10 reps
Press

Dumbbell Pullovers 3 sets 8-10 reps

Pec Dec Fly (or Flat 3 sets + 1 drop

8-10 reps
DB Fly) set

Cable Fly (high to

2 sets (1 set 12-15 reps (near
low & low to high
each angle) failure)
angle)

Pallof Press 2 sets 6-8 reps per side

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 3 - Back Squat + Back Day:

SET FOR SET Bro Split Workout Program

Back Squats 3 sets 5 reps

Bent Over Row 3 sets 6-8 reps

Lat Pulldown 3 sets 8-12 reps

T-Bar Row (Neutral 3 sets + 1 drop

8-10 reps
Grip) set

Standing Single 3 sets + 1 drop

8-10 reps
Arm Cable Row set

Face Pull 2 sets 12-15 reps

Straight Arm
2 sets 12-15 reps
Pulldown

Woodchoppers 2 sets 12-15 reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 4 - Dips + Arm Day:

SET FOR SET Bro Split Workout Program

Dips (weighted if needed) 3 sets 6-8 reps

Close Grip Bench Press 3 sets 6-8 reps

EZ Bar Curl x Hammer

Curl (superset - alt. 3 sets 8-10 reps
weekly)

Skull Crushers x Cable

Kickback (superset - alt. 3 sets 8-10 reps
weekly)

Preacher Curl x Reverse

Curl (superset - alt. 3 sets 12-15 reps
weekly)

Overhead Rope
Extension x Pushdown 3 sets 12-15 reps
(superset - alt. weekly)

Biceps 21s 3 sets 7, 7, 7 reps

Reverse Crunches 3 sets 15+ reps

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 5 - Chin Ups + Leg Day (Hamstring)

SET FOR SET Bro Split Workout Program

Chin Ups (weighted if
3 sets 6-8 reps
needed)

Hip Thrusts 3 sets 6-8 reps

8-10 reps (slow

Romanian Deadlift 3 sets
eccentric)

Good Morning 3 sets 8-10 reps

3 sets + 1
Leg Curls 10-12 reps
drop set

Standing Calf Raise 2 sets 15+ reps

Plank 3 sets 30-60 sec

www.setforset.com

*Click the link to see a demo of the exercise.

 DAY 6 - Bench Press + Shoulder Day:

SET FOR SET Bro Split Workout Program

Bench Press 3 sets 5 reps

Seated Dumbbell
3 sets 6-8 reps
Shoulder Press

Dumbbell Front Shrug 3 sets 8-12 reps

3 sets + 1
Arnold Press 8-10 reps
drop set

Rope High Pull 3 sets 8-10 reps

Lateral Raise x Front

3 sets 12-15 reps
Raise (superset)

Cable Reverse Fly (3

angles - down, up, 2 sets 15+ reps
middle)

Barbell Rollouts 3 sets 5-8 reps

www.setforset.com

*Click the link to see a demo of the exercise.

 WORKOUT NOTES:

SET FOR SET Bro Split Workout Program

• For the strength movements, you will rest
2:00 between each set.
• For all others, you will rest for 1:30.
• For exercises that have “+”, you can rest
:30-1:00. The goal for these is to use light
weight to get a lot of volume and a strong
pump.
• Plus, always remember to get a good
dynamic warm-up in before you start
training!
www.setforset.com
 THE BEST WAY TO PROGRESS

SET FOR SET Bro Split Workout Program

USING A BRO SPLIT
Even us bros need to use progressive
overload.

It doesn't matter who is lifting or what type of

split they are doing. Progressive overload will
always be the underlying foundation of any
program, as it is what forces your bodies to
adapt. That being said, it may look a little
different using a bro split.

Remember that there are two parts of each

session; the strength component with a heavy
compound lift and then the bro section where
you train a body part.

You will progress differently with each

section.For the strength movement, your goal
will always be to get more weight on the bar.
Therefore, these lifts will progress by primarily
increasing the load.

For the bro section, you will be using what we

like to call a ladder. You see that the lifts have
a range of reps; this is because at first, you will
want to increase the reps to the upper end.
Once you hit the upper end, you will then
www.setforset.com

increase the load.

 This is because hypertrophy is the main goal

SET FOR SET Bro Split Workout Program

and more volume drives hypertrophy.

You can increase weight slightly for the

specialty sets and higher rep isolation, but the
main goal is bringing your muscles close to
failure.

And just another reminder, hypertrophy can

help build strength while strength can help
build muscle hypertrophy.

They work on a spectrum so we just use these

words to identify a movement based on their
main purpose.

You just don’t want to get stuck in boxes

thinking you can’t build muscle unless you do
at least 8 reps.
www.setforset.com

BUY NOW
 SCIENCE AND BRO SPLITS

SET FOR SET Bro Split Workout Program

Despite the widespread abuse thrown at bro
splits, they really aren't that bad. Plus, any of
the problems that do exist can be solved quite
easily while still maintaining that bro split vibe;
as we just did.

When it comes to fixing programs, you don't

want to throw the baby out with the bathwater.
Oftentimes, there are variables or concepts of a
program that people like "just because".

With bro splits, it's the simplicity of training one

muscle group per day and getting a serious
pump.

You see that these concepts are still intact with

a couple minor adjustments. Therefore, you still
have a bro split, but it's just a little bit better bro
split. It's a bro split backed by science.
www.setforset.com
 Have Questions?

SET FOR SET Bro Split Workout Program

Our team is #alwaysready to answer any of your
questions or concerns.

Click here to speak to a member of our Squad

HYPERTROPHY PROGRAM

VIEW

STRENGTH PROGRAM
www.setforset.com

VIEW
 DISCLAIMER:

SET FOR SET Bro Split Workout Program

SET FOR SET, LLC always recommends that you consult
with your physician or professional medical care provider
before beginning any diet, exercise program or
supplementation.

SET FOR SET is not a licensed medical care provider, doctor

or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific exercise, diet
or supplementation on a medical condition. None of the
contents in this document should be considered medical
advice.

You should understand that when engaging in any exercise or

exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
engage in the contents of this program, you agree that you do
so at your own risk, are voluntarily participating in these
activities, assume all risk of previously mentioned potential
damages, injury to yourself or death, and agree to release
and discharge SET FOR SET, and any and all of its founders
and members from any and all claims or causes of action,
known or unknown, arising out of SET FOR SET, LLC.’s
negligence.

All that said, just be safe, train hard, and treat your body with
respect. All will be stellar.

All documents included or exchanged between SET FOR

SET and the Client are the intellectual property of SET FOR
SET FITNESS LLC and are not to be copied, sold, published,
posted, or redistributed either in part or in full without written
www.setforset.com

consent of SET FOR SET LLC. All violations will be

prosecuted to the fullest extent of the law where applicable.