5-Day Bro Split Hypertrophy

Program Description

This program is for anyone with 5 dedicated gym days who wants to emphasize upper-body growth while still training legs effectively. You’ll build strength and muscle in your chest, back, shoulders, and arms, but you won’t neglect lower-body progress—just expect more training volume to be shifted toward the upper half. Recommended Split: Monday: Chest & Tri's Tuesday: Back & Bi's Wednesday: Shoulders Thursday: Legs Friday: Rest Saturday: Arms Sunday: Rest Getting Started - Easing In: During the first week or two, reduce each exercise by 1 set to help manage soreness. - Double Progression: Each exercise has a set/rep range (e.g., 3×5–8). Start at the lower end of the rep range and add reps each session until you hit the top range for all sets, then increase the weight and drop reps back down. It’s that simple—no need to overcomplicate. - RPE & Recovery: Don’t stress too much about exact RPE (Rate of Perceived Exertion). If you’re progressing consistently, you’re training hard enough. Feeling beat up? Drop 1–2 sets and reduce the weight by 15–20% for that session, then return to normal next workout.

Program Overview