Nishaana
The Bro Split program.
The Bro Split is a intermediate one muscle group per day program run 5 days a week. Hit one muscle group per day with high volume and full recovery between sessions. Popular for a reason — it is simple, satisfying and lets you really hammer a body part.
Overview
Hit one muscle group per day with high volume and full recovery between sessions. Popular for a reason — it is simple, satisfying and lets you really hammer a body part.
Who it's for: Lifters who enjoy focusing on one muscle a day and can train five days a week.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Double progression; because frequency is low, push volume and intensity within each session. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Bro Split good for beginners?
The Bro Split is a intermediate program. Lifters who enjoy focusing on one muscle a day and can train five days a week. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Bro Split?
5 days a week. Hit one muscle group per day with high volume and full recovery between sessions. Popular for a reason — it is simple, satisfying and lets you really hammer a body part.
How do you progress on the Bro Split?
Double progression; because frequency is low, push volume and intensity within each session.
What equipment do I need for the Bro Split?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Bro Split before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Bro Split different from the Push Pull Legs?
The Bro Split runs 5 days/week aimed at one muscle group per day, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Bro Split if lifters who enjoy focusing on one muscle a day and can train five days a week; pick the other if that fits your schedule or goal better.
Can I run the Bro Split for free?
Yes. You can follow the full Bro Split schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Bro Split today.
Follow the full schedule free in your browser — the app handles the progression for you.
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