Bro split
The complete plan, session by session, exactly as the SETR app delivers it.
The classic bro split gives each major group its own day: chest, back, shoulders, legs, arms. Each muscle is trained only once a week, but with high volume and plenty of isolation work. It is the bodybuilding-magazine programme, and it works, provided you take every set close to failure, because there is no second session in the week to make up for it.
Who is it for? For lifters who enjoy long, focused sessions and can make it in five days a week without missing any.
Beginner level — 5 sessions a week
Monday · Chest
Isolation / max volume — chest
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Cable Standing Squeeze Upper Chest Press | 3 | 6-10 | 135 s | 3 |
| Cable crossover | 4 | 10-15 | 75 s | 2 |
| Dumbbell Incline Squeeze Press | 4 | 10-15 | 65 s | 2 |
| Dumbbell Lying Pullover on Exercise Ball | 4 | 10-15 | 65 s | 2 |
| Lever Assisted Triceps Pushdown | 4 | 10-15 | 85 s | 2 |
Tuesday · Back
Isolation / max volume — back
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Cable High Row with Chest Support | 3 | 6-10 | 95 s | 3 |
| Lever One Arm Low Row | 4 | 10-15 | 85 s | 2 |
| Dumbbell Hammer Grip Incline Bench Two Arm Row | 4 | 10-15 | 75 s | 2 |
| Cable Rope Hammer Curl | 4 | 10-15 | 65 s | 2 |
| Cable Seated Reverse Shrug | 4 | 10-15 | 60 s | 2 |
Wednesday · Shoulders + Abs
Isolation / max volume — shoulders / abs
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Cable Kneeling Shoulder Press | 3 | 6-10 | 140 s | 3 |
| Cable lateral raise | 4 | 10-15 | 70 s | 2 |
| Cable Standing Face Pull (with Rope) | 4 | 10-15 | 80 s | 2 |
| Cable Kneeling Side Crunch | 4 | 12-20 | 35 s | 2 |
| Lever Gripless Shrug | 4 | 10-15 | 60 s | 2 |
Friday · Legs
Isolation / max volume — legs
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Hack Squats Machine | 3 | 6-10 | 115 s | 3 |
| Lying leg curl | 4 | 6-10 | 90 s | 3 |
| Hip thrust machine | 4 | 6-10 | 150 s | 3 |
| Leg Extension Glute Bridge | 4 | 10-15 | 85 s | 2 |
| Cable Kneeling Pull Through | 4 | 10-15 | 90 s | 2 |
| Seated calf raise | 4 | 10-15 | 80 s | 2 |
| Hip adduction machine | 4 | 10-15 | 60 s | 2 |
| Hip abduction machine | 4 | 10-15 | 85 s | 2 |
Saturday · Arms
Isolation / max volume — biceps / triceps
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Lever Triceps Dip | 3 | 6-10 | 125 s | 3 |
| Cable curl | 4 | 10-15 | 65 s | 2 |
| Lever Preacher Curl (Turned Torso) | 4 | 10-15 | 85 s | 2 |
| Cable Rope Hammer Curl | 4 | 10-15 | 70 s | 2 |
| Lever Triceps Extension | 4 | 10-15 | 70 s | 2 |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | 4 | 10-15 | 60 s | 2 |
| Cable Reverse Wrist Curl | 4 | 10-15 | 85 s | 2 |
Advanced level — 5 sessions a week
Monday · Chest
Isolation / max volume — chest
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Incline barbell bench press | 3 | 6-10 | 140 s | 1 |
| Landmine Single Arm Low Fly | 4 | 10-15 | 80 s | 2 |
| Dumbbell Single Arm Floor Press | 4 | 10-15 | 90 s | 1 |
| Barbell Decline Pullover | 4 | 10-15 | 70 s | 1 |
| Cable Single Arm Triceps Pushdown (Rope Attachment) | 4 | 10-15 | 90 s | 1 |
Tuesday · Back
Isolation / max volume — back
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Deadlift | 3 | 6-10 | 120 s | 1 |
| Lever Alternating Narrow Grip Seated Row | 4 | 10-15 | 65 s | 1 |
| Dumbbell Split Stance Bent Over Row | 4 | 10-15 | 70 s | 1 |
| Dumbbell Alternate Seated Hammer Curl | 4 | 10-15 | 80 s | 1 |
| Smith machine shrug | 4 | 10-15 | 80 s | 1 |
Wednesday · Shoulders + Abs
Isolation / max volume — shoulders / abs
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Kettlebell Seated One Arm Military Press | 3 | 6-10 | 105 s | 1 |
| Dumbbell Incline One Arm Press | 4 | 10-15 | 65 s | 1 |
| Dumbbell Single Arm Neutral Grip Front Raise | 4 | 10-15 | 70 s | 1 |
| Dumbbell Single Arm Starfish Crunch | 4 | 12-20 | 45 s | 0 |
| Smith Wide Shrug | 4 | 10-15 | 75 s | 1 |
Friday · Legs
Isolation / max volume — legs
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Barbell Cossack Squat | 3 | 6-10 | 105 s | 1 |
| Lever Single Leg Curl | 4 | 6-10 | 95 s | 1 |
| Barbell Single Leg Hip Thrust | 4 | 6-10 | 115 s | 1 |
| Exercise Ball One Legged Diagonal Kick Hamstring Curl | 4 | 10-15 | 60 s | 2 |
| Lever Alternate Leg Extension | 4 | 10-15 | 70 s | 1 |
| Smith Donkey Kick | 4 | 10-15 | 75 s | 1 |
| Hack One Leg Calf Raise | 4 | 10-15 | 70 s | 1 |
| Hip adduction machine | 4 | 10-15 | 75 s | 1 |
| Hip abduction machine | 4 | 10-15 | 90 s | 1 |
Saturday · Arms
Isolation / max volume — biceps / triceps
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Barbell Reverse Close Grip Bench Press | 3 | 6-10 | 130 s | 1 |
| Kettlebell Standing One Arm Curl Over Incline Bench | 4 | 10-15 | 70 s | 1 |
| Dumbbell One Arm Hammer Preacher Curl | 4 | 10-15 | 85 s | 1 |
| Dumbbell One Arm Standing Hammer Curl | 4 | 10-15 | 65 s | 1 |
| Cable Standing One Arm Tricep Pushdown | 4 | 10-15 | 65 s | 1 |
| Cable Bent Over Single Arm Neutral Grip Kickback with Rope Attachment | 4 | 10-15 | 65 s | 1 |
| Dumbbell One Arm Revers Wrist Curl | 4 | 10-15 | 75 s | 1 |
RIR = reps in reserve: stop the set with that many reps left in the tank. Rest is given in seconds.
How to progress on this plan
- Keep the same exercises for the whole block (8 to 12 weeks) and try to beat the previous session: one more rep or a little more weight.
- Once you hit the top of the rep range on every set while respecting the RIR, add weight and start again from the bottom of the range.
- Every 4 to 6 weeks, or as soon as fatigue builds up, take a lighter week: half the sets, same weights.
In the app, this split is also available for these goals: Hypertrophy, Powerbuilding, Specialization.