BeginnerBuild Muscle • Improve Definition • Balanced Muscle Development4 Days Per Week

4 Day Bro Split

One or two muscle groups per session — the classic bodybuilding split with plenty of recovery.

Goal

Build Muscle • Improve Definition • Balanced Muscle Development

Difficulty

Beginner

Program length

8 Weeks

Training days

4 Days Per Week

Workout duration

60–75 Minutes

Equipment

Full Gym

Who Is This Program For?

This program is ideal for beginners and intermediate lifters who enjoy focusing on one or two muscle groups per workout.

It allows enough training volume for each muscle group while providing adequate recovery before the next session.

Allows greater focus on individual muscle groups.

Provides sufficient weekly volume for muscle growth.

Easy to follow and beginner friendly.

Excellent recovery between muscle groups.

One of the most popular bodybuilding workout splits.

Monday

Chest & Triceps

Tuesday

Back & Biceps

Wednesday

Rest

Thursday

Shoulders & Abs

Friday

Legs

Saturday

Optional Walking or Cardio

Sunday

Rest

Exercise	Sets	Reps	Rest
Barbell Bench Press	3	6–8	2 min
Incline Dumbbell Press	3	8–10	90 sec
Pec Deck Fly	3	10–12	60 sec
Cable Chest Fly	2	12–15	60 sec
Cable Triceps Pushdown	3	10–12	60 sec
Overhead Rope Extension	2	12–15	60 sec

Exercise	Sets	Reps	Rest
Deadlift	3	5	3 min
Lat Pulldown	3	8–10	90 sec
Chest Supported Row	3	8–10	90 sec
Seated Cable Row	2	10–12	90 sec
Dumbbell Curl	3	10–12	60 sec
Hammer Curl	2	12–15	60 sec

Exercise	Sets	Reps	Rest
Seated Dumbbell Shoulder Press	3	8–10	90 sec
Dumbbell Lateral Raise	3	12–15	60 sec
Face Pull	3	12–15	60 sec
Rear Delt Fly	2	12–15	60 sec
Cable Crunch	3	12–15	60 sec
Hanging Knee Raise	3	12–15	60 sec

Exercise	Sets	Reps	Rest
Barbell Squat	3	6–8	2–3 min
Romanian Deadlift	3	8–10	2 min
Leg Press	3	10–12	90 sec
Leg Extension	2	12–15	60 sec
Seated Leg Curl	2	12–15	60 sec
Standing Calf Raise	3	12–15	60 sec