6-Day Bro Split Bodybuilding Workout Plan

6 day bro split bodybuilding workout plan

Are you ready to take your workouts to the next level and build some serious muscle? Can you commit to adding an extra training day?

I’m going to give you a 6-day ‘bro split’ bodybuilding workout routine that’s going to help you pack on more muscle mass. You’ll also burn extra calories and get ripped from working out more frequently.

Now, this workout plan is different from most bro splits you’re used to seeing. With 6 training days, you’re going to train each muscle twice a week (most bro splits have you working each muscle once a week).

Bro Splits Defined

*If you’re a seasoned lifter, you can skip to the next section.

We’ll jump into your new workout below, but let’s first define the term ‘bro splits.’ This will be helpful if you’re new to bodybuilding.

Bro splits are…

  • Workouts that focus on just one major muscle, and sometimes a secondary muscle with it (ex: back and biceps, chest and triceps) and
  • Typically training each muscle once a week

There’s some controversy about whether this is the most effective way to build muscle. The truth is countless bodybuilders have created amazing physiques from using bro splits.

To me, that’s proof enough that this type of training is extremely effective for building muscle and packing on size.

But remember, this is not your typical bro split workout. One of the main differences is you’re going to be training each muscle twice a week.

**If you’re new to bodybuilding then you’ll want to read my post: Bodybuilding for Beginners

I’ll explain in more detail why this particular routine is so effective. Let’s get to the workouts now!

6-Day Bodybuilding Workout Plan

heavy incline dumbbell press

6 days a week might sound like overtraining to some. To combat that, you need to make sure you’re doing 2 things:

  • Eating enough protein and overall calories for your muscles to recover and grow (I give you a nutrition resource at the end of this post)
  • Getting enough rest

That almost sounds too simple. But it’s really that simple. Just know that when you’re on this type of bodybuilding program you have to revolve everything around your training and your ultimate goal. So make sure you’re serious about your workouts and developing your physique before starting it.

Each workout is listed in a table below (if only that were the dinner table…lol!). You’ll see 3 columns:

  • Exercise
  • Sets x Reps
  • Notes

The first 2 columns are self-explanatory.

The ‘Notes’ column is where you’ll see special techniques that you’ll use. This is where you’re going to experience serious mass gains!

Bro Split Workout Schedule

This workout plan is intended to have you training 6 days in a row with 1 day of rest.

Here’s what your schedule will look like:

  • Day 1: Back
  • Day 2: Legs (primary focus on quads)
  • Day 3: Chest and Biceps
  • Day 4: Shoulders and Triceps
  • Day 5: Hamstrings and Back
  • Day 6: Chest and Arms
  • Day 7: Rest

Workout 1: Back

ExerciseSets x RepsNotes
Barbell Rows4 x 6
Dumbbell Rows4 x 8*drop set on final
Seated Rows3 x 10*drop set on final
Lat Pulldowns3 x 10*drop set on final
Cable Pullovers3 x 10

Your first workout is dedicated to just one major muscle. It’s back day. And that’s an awesome day.

The reason you’re training only back on this day is that your back is your largest upper body muscle. It’s also more complex in nature than chest, shoulders, and arms. So it makes sense to pay more attention and effort to your back.

Here, you’ll start with a basic heavy compound exercise. Barbell rows are an excellent mass builder. From there you’ll perform more reps and get into some other techniques to increase workout intensity.

Workout 2: Legs (Quads-focused)

ExerciseSets x RepsNotes
Squats4 x 6
Leg Press5 x 15-20
Single-leg Curls5 x 15*rest-pause set on final
Lying Leg Curls4 x 10*drop set on final
Hack Squats3 x 12
Standing Calve Raises5 x 15*rest-pause set on final

*Note: Some people dive straight into squats with a couple of warmup sets while others feel better warming up with some leg extensions. Try both methods and see what works best for you.

Squats are considered the king of exercises by many bodybuilders and strength athletes. They’ve earned that right because this is a brutal exercise that will pack on lower body mass like no other. So if you haven’t been doing squats, now is the time to start.

After heavy squats, you’ll pump out more reps for exercises that focus on quads. This is because there are typically more slow-twitch muscle fibers in your quads, which may respond better to higher reps and higher volume. But feel free to experiment.

I want to make a special note for leg press. Many make the mistake of loading up the leg press with as many 45 pound plates that will fit. But have you ever noticed how many people that do that have skinny legs?

Rather than doing half-assed reps with heavyweight on leg press, you’ll drop the weight down and go for 15-20 reps. You’ll probably hit 20 reps on your first 2-3 sets but then it will be tougher (make sure you get at least 15).

The rest of the leg workout is simple in nature, but it’s going to be brutal. Train hard, stay focused, and keep pushing. You’ll surprise yourself on how much volume you can pump out on leg day when you’re focused.

Workout 3: Chest and Biceps

ExerciseSets x RepsNotes
Bench Press4 x 6
Incline Dumbbell Press4 x 8*drop set on final
Cable Crossovers4 x 10*rest-pause set on final
EZ Bar Curls3 x 10*drop set on final
Dumbbell Hammer Curls3 x 10*rest-pause set on final

Chest and biceps are favorite muscles for many bodybuilders due to their visibility. So this is going to be a fun bro split workout.

You’ll start with heavy bench press. This is the part of the workout that helps you get stronger and builds dense muscle mass. After that, you’ll start pumping out more reps and using techniques to take your workout to that next level.

You’ll hit some biceps after chest. One thing I notice many doing is trying to curl too much weight. As a result, they use bad form. Don’t be that person! Use controlled reps to grow.

*If gaining strength on bench press is a primary goal for you then read about my thoughts on Mike Westerdal’s Critical Bench 2.0 program.

Workout 4: Shoulders and Triceps

ExerciseSets x RepsNotes
Standing Overhead Press4 x 8
Seated Dumbbell Press3 x 10*drop set on final
Lateral Raises3 x 10*drop set on final
Cable Pressdowns4 x 10*drop set on final
Dumbbell Kickbacks4 x 10*rest-pause set on final

You’re starting this workout by going completely against gravity, pushing weight directly up over your head with standing overhead (barbell) press.

From there you’re doing a couple more shoulder exercises that focus more on getting that pump. This is more than enough for shoulders because they also get some work on back and chest day.

You’ll notice that your workout for triceps is similar to what you did yesterday for biceps. The only difference is you’ll do an additional set for each triceps exercise.

Your triceps make up the majority of your arm mass. For that reason alone you need to make sure you’re doing more for tris than for bis.
Big biceps with small triceps = funny looking!

Workout 5: Legs (Hams-focused) and Back

ExerciseSets x RepsNotes
Deadlifts5 x 10, 8, 3, 3, 3
Seated Leg Curls4 x 10*drop set on final
Leg Extensions4 x 15*rest-pause set on final
Seated Calve Raises5 x 15*rest-pause set on final
Reverse Grip Barbell Rows4 x 15
Singe-arm Cable Rows4 x 10*rest-pause set on final

Training legs twice a week is going to make the biggest difference in your new bodybuilding mass gains. I actually have a post dedicated to why this is so important here: Training Legs Twice a Week: How to Build Bigger Legs.

This time you’ll focus more on hamstrings, starting out with some good ole deadlifts. This is one of the best mass and strength-building exercises you can do (up there with squats!).

After training legs you’ll hit a couple of exercises for back.

The one caveat to back that you’ll notice is you’re doing more reps for barbell rows (and with a reverse grip to work a different part of your lats). This will pump more blood into the muscle.

Workout 6: Chest and Arms

ExerciseSets x RepsNotes
Incline Bench Press4 x 8
Dumbbell Flyes4 x 10*rest-pause set on final
Rope Pressdowns3 x 10*superset with below exercise
*rest-pause set on final
Dumbbell Curls3 x 10*rest-pause set on final

In your final workout of the week, you’ll be training chest and arms for the 2nd time. This workout will seem somewhat abbreviated. But don’t slack on this. Make sure you’re going all-out and training with intensity.

After some basic chest exercises, you’ll go to arms. But here you’ll superset triceps with biceps. So as soon as you finish a set of pressdowns immediately go do a set of curls.

Also, on the final set, you’ll do a rest-pause set (you’ll also do this for the last set of your final chest exercise). This is really going to help you exhaust the muscle. You’ll be ready for a day off after this workout.

Why This Workout is Effective for Bodybuilding

Biceps EZ Bar Curls finish

Training 6 days in a row isn’t easy. It’s not supposed to be. But if you do it right, this program will be super effective. And you will force your muscles to grow.

The one thing that makes this routine so effective is the fact that you’re training each muscle twice a week (you only train shoulders once but remember, you get adequate shoulder work from training back and chest).

You’re doing double the work than most bodybuilding workouts have you doing. If everything else is in check, and I’ll go over that below, you can expect superior mass gains.

Tips and Resources for Getting the Most Out of this Workout

The key to making this program workout for you is simple, and I will reiterate…

  • Eating enough protein and overall calories for your muscles to recover and grow
  • Getting enough rest

I want to give you some more bodybuilding resources to make this even more effective:

  • For pre and post-workout, take Creatine Monohydrate
  • Take BCAAs during your workout like Scivation Xtend
  • Drink a high protein/high carb shake after your workout – ALLMAX ALLWHEY is one of my recommended protein powders for that
  • Be dedicated and consistent!
  • Consider taking a pre-workout supplement that gives you both energy and helps with mental focus. VPX Bang energy drinks have worked really well for me.
  • The most important aspect of this program will be nutrition. For help, read my post called Meal Plans for Mass and Strength Gains for plenty of options.
  • I can’t say it enough – get plenty of rest. If you have trouble sleeping, take a natural supplement like Snac ZMA, which also helps increase testosterone and growth hormone.
  • Consider taking a natural testosterone booster like TestoFuel

I hope you got a lot out of this post and I’m excited for you to start this 6-day bro split bodybuilding workout! It’s time to make some serious mass gains!

**If you’re looking for a full 12-week mass building program, checkout my premium workout guide Hardcore Muscle Building Program.

Excuses Don’t Build Muscle,

Jason