Home Workout: The Ultimate 5 Day Workout Split To Get In Shape

Following a 'bro split' allows you to train your entire body in just five days. 

 
Ishaan Arora
Written by: Ishaan AroraUpdated at: Nov 25, 2022 12:47 IST
Home Workout: The Ultimate 5 Day Workout Split To Get In Shape

Let us just start by asking what's more difficult for you: working out every day or deciding which workout split to follow? If the latter is your concern, you've come to the right place.

Finding a suitable split workout is essential whether you're a beginner or an intermediate who has just started going to the gym. A proper workout routine not only allows you to burn a lot of calories, but it also allows you to control the frequency of your training. The best way to start is by following a "bro split" as it comes in handy if you are someone who works out in their home gym, travels frequently and needs a go-to program that can be completed in 30 to 40 minutes. So, let's start by understanding what bro split is.

What Is A Bro Split? 

The bro split is one of the most popular workout routines in gyms all over the world. Bro split is frequently recommended to beginners because it is simple and can be followed by anyone, regardless of their goals. It is a type of split training that focuses on major body parts over a week. Each muscle is worked once a week to allow for adequate recovery.

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Bro Split Overview

Following a bro split allows you to train your entire body in just five days. Focusing on major bodyweight exercises like squats, push-ups, pull-ups, and planks will help you get the most out of this split. A typical bro split begins with the chest, then moves on to the back, legs, arms, and shoulders, followed by two rest days.

Bro Split Week 

  • Monday - Chest
  • Tuesday - Back
  • Wednesday - Legs
  • Thursday - Arms
  • Friday - Shoulder
  • Saturday - Rest
  • Sunday - Rest

Pro Tip

If you miss any of the workouts, you can mix in some rest days throughout the week, but make sure you don't work the same muscle twice in a row.

Sample Workout

Chest 

Traditional push-ups: 4 sets

Spiderman push-ups: 3 sets

Clap push-ups: 3 sets

Weighted push-ups: 3 sets

Back

Traditional pull-up - 4 sets

Wide-grip pull-up - 3 sets

Close-grip pull-up - 3 sets 

Weighted pull-up - 3 sets

Legs

Traditional squats - 4 sets

Weighted Squats - 3 sets

Wall sit - 3 sets

Calf raises - 3 sets

Arms

Diamond push-ups - 4 sets 

Reverse grip pull-up - 4 sets 

Seated dips - 3 sets

Hammer curls - 3 sets

Shoulder

Pike push-ups - 4 sets

Decline push-ups - 3 sets

Side raises - 3 sets

Front raise - 3 sets

If you still feel fresh after following this lethal plan, you can train your ab muscles on any of the rest days, but make sure you take a day off from training.

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Takeaway

The bro split is only effective if your goal is to get in shape; if you want to build muscle, you must increase the intensity and volume of your workout by doing more reps and sets. Another thing to remember is that you must warm up as this may reduce your risk of injury.

Image Credit: Freepik

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