Import-ready template

Bro Split

A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions. Review the full schedule, then run the template inside IronFlow.

Days / week
5
Weeks
1
Level
Beginner
Focus
Hypertrophy

Program at a glance

A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.

Max lifts
Bench PressBarbell RowOverhead PressSquat
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
5 training days each week
Weeks
1 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Chest Day

5 exercises
Bench Press
4 x 8-12

Main compound - 4x8-12.

Incline Dumbbell Press
3 x 10-12

Upper chest focus - 3x10-12.

Dumbbell Fly
3 x 12-15

Stretch focus - 3x12-15.

Cable Crossover
3 x 12-15

Squeeze and pump - 3x12-15.

Push-ups
2 x max

Finisher - 2 sets to failure.

Day 2

Back Day

5 exercises
Barbell Row
4 x 8-12

Main compound - 4x8-12.

Lat Pulldown
3 x 10-12

Width builder - 3x10-12.

Seated Cable Row
3 x 10-12

Thickness builder - 3x10-12.

Dumbbell Row
3 x 10-12

Single arm - 3x10-12 each.

Face Pull
3 x 15-20

Rear delts/upper back - 3x15-20.

Day 3

Shoulders Day

5 exercises
Overhead Press
4 x 8-10

Main compound - 4x8-10.

Dumbbell Shoulder Press
3 x 10-12

3x10-12.

Lateral Raise
4 x 12-15

Side delt focus - 4x12-15.

Rear Delt Fly
3 x 12-15

Rear delt focus - 3x12-15.

Shrugs
3 x 12-15

Traps - 3x12-15.

Day 4

Legs Day

6 exercises
Squat
4 x 8-10

Main compound - 4x8-10.

Leg Press
3 x 10-12

3x10-12.

Romanian Deadlift
3 x 10-12

Hamstring focus - 3x10-12.

Leg Extension
3 x 12-15

Quad isolation - 3x12-15.

Leg Curl
3 x 12-15

Hamstring isolation - 3x12-15.

Calf Raises
4 x 15-20

4x15-20.

Day 5

Arms Day

7 exercises
Barbell Curl
3 x 8-10

Bicep main - 3x8-10.

Skull Crushers
3 x 8-10

Tricep main - 3x8-10.

Dumbbell Curl
3 x 10-12

3x10-12.

Tricep Pushdown
3 x 10-12

3x10-12.

Hammer Curl
3 x 10-12

Brachialis focus - 3x10-12.

Overhead Tricep Extension
3 x 10-12

Long head focus - 3x10-12.

Wrist Curl
2 x 15-20

Forearms - 2x15-20.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

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Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

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IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run Bro Split?

Use this plan