5 Day Bro Split

Inspired by Jeff Seid

Monday: Chest & Calves
Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 1
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest
 Week 2
Source
Monday: Chest & Calves
Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 2
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest
 Week 3
Source
Monday: Chest & Calves
Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 3
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest
 Week 4
Source
Monday: Chest & Calves
Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 4
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest
 Week 5
Source
Monday: Chest & Calves
Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 5
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest
 Week 6
Source
Monday: Chest & Calves
Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Incline Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Dumbbell Bench Press 1 10 0
2 8 0
3 8 0
4 6 0
Incline Dumbbell Flyes 1 10 0
2 8 0
3 8 0
4 6 0
Dips - Chest Version 1 AMRAP 0
2 AMRAP 0
3 AMRAP 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Tuesday: Back
Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Deadlift 1 10 0
2 8 0
3 6 0
Bent Over Barbell Row 1 12 0
2 10 0
 3 8 0
4 8 0
Wide Grip Chin Up 1 10 0
2 10 0
3 10 0
4 10 0
Seated Cable Rows 1 12 0
Drop set to failure each set 2 10 0
3 8 0
4 8 0

Wednesday: Legs
Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Squat 1 15 0
2 10 0
3 8 0
4 8 0
5 6 0
Front Squat 1 10 0
2 8 0
3 8 0
4 6 0
Leg Press 1 10 0
2 8 0
3 8 0
Quad Extensions 1 12 0
2 10 0
3 8 0
4 8 0
Lying Leg Curls 1 12 0
2 10 0
3 8 0
4 8 0

Thursday: Arms & Calves

Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Barbell Curl 1 12 0
2 10 0
3 8 0
 4 6 0
Alternating Dumbbell Curl 1 8-10 0
2 8-10 0
3 8-10 0
Preacher Curl 1 10 0
2 10 0
3 10 0
Concentration Curl 1 15 0
2 15 0
3 15 0
Dumbbell One-Arm Triceps Extension 1 12-15 0
2 12-15 0
3 12-15 0
Tricep Rope Extension 1 12 0
2 10 0
3 8 0
4 8 0
Skull Crushers 1 10-12 0
2 10-12 0
3 10-12 0
4 10-12 0
Standing Calf Raises 1 20 0
2 15 0
3 12 0
4 10 0
5 8 0
Seated Calf Raises 1 25 0
2 20 0
3 15 0
4 12 0
5 10 0

Friday: Shoulders
Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
Shoulder Press 1 10 0
2 8 0
3 8 0
4 6 0
Side Lateral Raise 1 10 0
2 10 0
3 10 0
 4 10 0
Bent Over Rear Delt Raise 1 10 0
2 10 0
3 10 0
Front Dumbbell Raise 1 10 0
2 10 0
3 10 0
Upright Barbell Row 1 10 0
2 10 0
Rear Delt Pec Deck Flyes 1 12-15 0
2 12-15 0
3 12-15 0
4 12-15 0
Barbell Shrug 1 20 0
2 15 0
3 12 0
4 10 0
Dumbbell Shrug 1 12 0
2 10 0
3 8 0

Saturday: Optional/Rest
Rest or hit lagging body parts. If you decide to workout, log below.
Week 6
Goal Actual
Exercise Movement Set # Reps Reps Weight Volume
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
 0

Sunday: Rest