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If you want a simple, focused routine that targets each muscle group with volume and intensity, a 4 day bro split is a reliable option. This plan concentrates work on chest, back, shoulders, and legs across four sessions so you can push each body part hard and recover between sessions. Below you will find what a bro split is, who should use it, a complete day-by-day program with warm-ups and substitutions, progression rules, nutrition guidance, common mistakes, useful variations, and answers to frequently asked questions.

What is a bro split?

A bro split is a training layout where each workout targets one or two specific muscle groups. The classic 4 day arrangement typically looks like chest and triceps, back and biceps, shoulders and abs, and legs and calves. The name comes from bodybuilding culture where lifters dedicate entire sessions to individual body parts. The appeal is simple: focused volume, clear exercise selection, and the ability to emphasize specific weak points.

Brief history and context

This style rose to prominence in classic bodybuilding eras because it allows maximal training volume for each muscle in a single session. In modern practice, it remains popular with lifters aiming for hypertrophy who prefer concentrated sessions instead of full body or upper/lower rotations.

How the 4 day bro split compares to other splits

• Compared to full body or upper/lower splits, the bro split typically results in lower training frequency per muscle, usually once per week. Research shows hitting a muscle twice weekly can be beneficial for hypertrophy, but many lifters still make excellent progress on a bro split when total weekly volume is sufficient.

• Compared to push/pull/legs, the bro split is simpler to schedule and lets you pack more volume into one session for a given muscle group.

Who should use a 4 day bro split?

This split suits intermediate lifters who have a foundation of technique and can recover from relatively high-volume sessions. It is particularly useful for:

• Lifters focused on hypertrophy and muscle detail.

• People who prefer shorter workouts with clear focus.

• Individuals who train with heavy compounds plus multiple isolation exercises for each muscle.

When not to use a bro split

• Absolute beginners will typically progress faster with full body or upper/lower routines that train muscles more frequently.

• Lifters prioritizing maximal strength across lifts may benefit more from higher frequency practice of major lifts.

Benefits of the 4 day bro split

Focused volume

You can fit a larger number of hard sets for one muscle group into a single session, which helps target different angles and fiber types.

Flexible scheduling

With four workouts, you can place rest days in ways that match work and life commitments. For example, Mon/Tue/Thu/Fri or Mon/Wed/Thu/Sat.

Easier exercise selection and planning

Programming is straightforward. You can rotate exercises weekly, emphasize weak points, and cycle intensity.

Drawbacks and limitations

Lower frequency per muscle

Many studies suggest 2x weekly frequency offers slightly better hypertrophy than 1x weekly. If you rely on once-a-week sessions, make sure weekly volume and intensity are appropriate.

Potential for long sessions

To get enough weekly volume, sessions can become long. Manage set count and use time-efficient techniques when needed.

Not ideal for skill practice

If you need frequent practice of specific compound lifts to improve neurological adaptation, this split may not be ideal.

The complete 4 day bro split routine

Below is a balanced 4 day plan aimed at hypertrophy. Aim for 3 to 4 sets per exercise unless noted. Rest 60 to 120 seconds between sets depending on intensity. Total session time: 60 to 90 minutes.

Weekly schedule overview

• Day 1: Chest + Triceps

• Day 2: Back + Biceps

• Day 3: Shoulders + Abs

• Day 4: Legs + Calves

You can schedule a rest day after Day 2 or after Day 4. Two consecutive training days are fine as long as sleep and nutrition support recovery.

Day 1: Chest and Triceps

Warm-up (10 to 12 minutes)

• 5 minutes light cardio or rower.

• Shoulder mobility: band pull-aparts 2 x 12, banded dislocations 1 x 10.

• Empty-bar bench press or push-up ramp: 2 sets building to working weight.

Workout

• Barbell bench press: 4 sets x 5 to 8 reps. Focus on tight scapular retraction and a controlled descent.

• Incline dumbbell press: 3 sets x 8 to 12 reps. Drive the dumbbells on the concentric and avoid flaring elbows excessively.

• Chest fly (cable or dumbbell): 3 sets x 10 to 15 reps. Use a full but controlled stretch.

• Close-grip bench press: 3 sets x 6 to 10 reps. Keep elbows tucked to emphasize triceps.

• Triceps rope pushdown: 3 sets x 10 to 15 reps. Pause briefly at the bottom for tension.

Cool-down and stretching (5 to 8 minutes)

• Pec doorway stretch 2 x 30 seconds per side.

• Light foam rolling for chest and lats.

Substitutions

• No bench? Use floor press or push-up variations and increase reps.

• No cables? Replace cable fly with dumbbell fly or band fly.

Day 2: Back and Biceps

Warm-up (10 minutes)

• 5 minutes light cardio.

• Band rows 2 x 15, scapular pull-ups 2 x 6 to prime the back.

Workout

• Deadlift or trap-bar deadlift: 3 sets x 4 to 6 reps. Prioritize hip hinge and neutral spine.

• Barbell bent-over row or chest-supported row: 4 sets x 6 to 10 reps. Pull to the lower chest to engage lats.

• Lat pulldown or pull-up: 3 sets x 8 to 12 reps. Full range of motion and scapular depression on the way down.

• Single-arm dumbbell row: 3 sets x 8 to 12 reps per side. Keep the torso stable.

• Barbell or EZ-bar curl: 3 sets x 8 to 12 reps. Control the eccentric portion.

• Hammer curl: 2 sets x 10 to 15 reps. Good for brachialis and forearm thickness.

Cool-down

• Child pose and lat stretch 2 x 30 seconds.

Substitutions

• No deadlift? Use Romanian deadlifts or heavy kettlebell swings for posterior chain.

Day 3: Shoulders and Abs

Warm-up (8 to 10 minutes)

• Arm circles, banded face pulls 2 x 12, light overhead press with empty bar.

Workout

• Overhead press (barbell or dumbbell): 4 sets x 5 to 8 reps. Keep core braced and press in a vertical line.

• Lateral raises: 3 sets x 12 to 15 reps. Lead with the elbow for better deltoid activation.

• Rear delt fly (reverse pec deck or bent-over dumbbell): 3 sets x 12 to 15 reps.

• Arnold press or seated dumbbell press: 3 sets x 8 to 12 reps. Use controlled motion.

• Hanging leg raises or cable crunch: 3 sets x 10 to 15 reps.

• Plank: 3 x 45 to 90 seconds for core stability.

Cool-down

• Shoulder cross-body stretch and thoracic mobility drills.

Substitutions

• No overhead press? Use landmine press or seated dumbbell press.

Day 4: Legs and Calves

Warm-up (12 to 15 minutes)

• 5 minutes easy bike.

• Hip mobility drills, leg swings, bodyweight squats 2 x 12.

• Light set of the first compound lift to build movement pattern.

Workout

• Back squat or front squat: 4 sets x 5 to 8 reps. Cue knees tracking toes and depth that preserves form.

• Romanian deadlift: 3 sets x 6 to 10 reps. Focus on hamstring tension and hip hinge.

• Leg press or Bulgarian split squat: 3 sets x 8 to 12 reps.

• Walking lunges or reverse lunges: 2 sets x 10 to 12 steps per leg.

• Standing calf raise: 4 sets x 12 to 20 reps.

• Seated calf raise: 2 sets x 12 to 20 reps if available.

Cool-down

• Hamstring and quad stretches 2 x 30 seconds per side.

Substitutions

• No barbell squat? Use goblet squats, Bulgarian split squats, or trap-bar squats.

How to progress on this program

Progressive overload is the core principle. Use these strategies:

• Add weight when you can complete the top of the rep range with good form.

• Increase reps across sets before adding load. For example, move from 3 x 8 to 3 x 10 then add 5 pounds and drop back to 3 x 6 to 8.

• Track your sets, reps, and weights each session to spot trends. For tracking consider a dedicated tracker like Setgraph - Workout Tracker Gym Log App.

• Use microloading for small, consistent increases when plates are limited.

• Incorporate a planned deload week every 6 to 8 weeks: reduce volume or intensity by 40 to 60 percent to recover.

Intensity techniques (use sparingly)

• Drop sets to extend a final set, rest-pause for missed reps, and supersets for time efficiency and metabolic stress. Rotate these techniques rather than using them every week.

For more exercise principles and technique guidance see this primer on training fundamentals: Core Principles & Techniques for Every Lifter - Setgraph.

Nutrition for maximum results

Calories and macronutrients

• For muscle gain aim for a modest calorie surplus of about 200 to 400 calories per day above maintenance. This balances muscle growth with minimal fat gain.

• Protein target: 0.7 to 1.0 grams per pound of body weight per day. Distribute protein across meals.

• Carbohydrates support training performance. Prioritize carbs around workouts and moderate fats for hormonal health.

Pre and post-workout guidelines

• Pre-workout: a balanced meal with protein and carbs 60 to 90 minutes before training. Examples: chicken and rice, yogurt and fruit.

• Post-workout: a protein source plus carbs within 2 hours to support recovery. Protein shakes are convenient but whole food is fine.

Supplements worth considering

• Protein powder for meeting daily protein goals.

• Creatine monohydrate for strength and volume support.

• Caffeine strategically for performance if tolerated.

For practical tracking and tips that help you log workouts and monitor progress, check this collection of training guides: Optimize Your Training | Expert Tips and Workout Guides.

Common mistakes to avoid

• Skipping warm-ups. A thorough warm-up reduces injury risk and improves performance.

• Ego lifting. Sacrificing form for heavier loads limits long-term progress.

• Too little weekly volume. If you hit a muscle only once per week, be sure the session has adequate hard sets.

• Not managing recovery. Sleep, nutrition, and stress management are as important as the gym session itself.

• Ignoring progressive overload. If you repeat the same weights and reps indefinitely, progress stalls.

Bro split variations and time-efficient options

• 5-day bro split: split shoulders and arms into separate days for even more specialization.

• 3-day modified bro split: combine chest/back, legs, and full upper to fit a busy schedule.

• Time-efficient 45-minute sessions: reduce accessory work, use tri-sets and shorter rest periods, and focus on 2 heavy compounds plus 2 accessories.

If you want a different routine format or automated tracking, the Setgraph articles hub has additional workout templates and tracking resources here: Setgraph App: Insights, Tips & Training Guides.

Frequently asked questions

Is a 4 day bro split good for beginners?

Beginners will usually progress faster with full body or upper/lower routines. A bro split can work but beginners should ensure technique is solid first and consider training each muscle more frequently.

Can you build muscle on a bro split?

Yes. Muscle growth requires adequate volume, intensity, and recovery. If you provide sufficient weekly hard sets and progressive overload, the bro split can produce significant hypertrophy.

Bro split vs push/pull/legs which is better?

Neither is universally better. Push/pull/legs typically offers higher frequency while bro splits allow more concentrated volume per session. Choose the one that matches your schedule, recovery, and preference.

How long should I run this program?

Run the program for at least 8 to 12 weeks to evaluate changes. Track progress and adjust volume or frequency if progress stalls.

When will I see results?

Expect strength improvements in 4 to 8 weeks if you train consistently. Noticeable changes in muscle size usually take 8 to 12 weeks, provided nutrition supports growth.

Final thoughts and next steps

A 4 day bro split is a practical, focused approach to hypertrophy that gives each muscle group time to be trained hard and then recover. It works best for intermediate lifters who can manage weekly volume and prioritize recovery. Track your workouts, push for progressive overload, and support training with adequate calories and protein. If you want help logging workouts and monitoring progression, try the Setgraph - Workout Tracker Gym Log App for straightforward tracking and session logging.

If you are unsure which split fits your goals, consider experimenting for 8 to 12 weeks and compare results in muscle size, strength, and consistency. Keep technique first, recover well, and adjust volume or frequency based on your progress.

Further reading and resources

• Training guides and practical tips: Setgraph Training Guide | Maximize Your Workout

• User reviews and experiences with workout trackers: Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts

Good luck with the plan. Prioritize consistency, track your data, and make incremental progress each week.

Article created using Lovarank