5-Day Strength & Symmetry Split

Overview

A classic 5-day bro split with a twist: every session includes a strength movement followed by hypertrophy work. You get the best of both worlds.

The Split

• •Monday: Chest
• •Tuesday: Back
• •Wednesday: Shoulders & Traps
• •Thursday: Legs
• •Friday: Arms
• •Saturday & Sunday: Rest

Monday: Chest

• •Barbell Bench Press: 5x5 (2-3min rest)
• •Incline Dumbbell Press: 4x8-10 (90s rest)
• •Cable Flye: 3x12-15 (60s rest)
• •Dips (weighted): 3x8-10 (90s rest)
• •Pec Deck: 3x15 (45s rest, squeeze at peak)

Tuesday: Back

• •Barbell Deadlift: 5x3 (3min rest)
• •Weighted Pull-Ups: 4x6-8 (2min rest)
• •Barbell Row: 3x8-10 (90s rest)
• •Single-Arm DB Row: 3x10-12 (60s rest)
• •Straight-Arm Pulldown: 3x12-15 (45s rest)

Wednesday: Shoulders & Traps

• •Overhead Press: 5x5 (2-3min rest)
• •Arnold Press: 3x10-12 (60s rest)
• •Lateral Raises: 4x12-15 (45s rest)
• •Rear Delt Flye: 3x15 (45s rest)
• •Barbell Shrugs: 4x10-12 (60s rest)

Thursday: Legs

• •Back Squat: 5x5 (2-3min rest)
• •Front Squat: 3x8 (2min rest)
• •Romanian Deadlift: 3x8-10 (90s rest)
• •Leg Press: 3x12-15 (90s rest)
• •Leg Curl: 3x10-12 (60s rest)
• •Standing Calf Raise: 4x15-20 (45s rest)

Friday: Arms

• •Close-Grip Bench: 4x6-8 (90s rest)
• •Barbell Curl: 4x6-8 (90s rest)
• •Skull Crushers: 3x10-12 (60s rest)
• •Incline DB Curl: 3x10-12 (60s rest)
• •Cable Pushdowns: 3x12-15 (45s rest)
• •Hammer Curls: 3x10-12 (60s rest)