THE BRO SPLIT

A GENXJACK TRAINING TEMPLATE

Train with purpose. Build muscle. Become more capable.

THE BRO SPLIT is a classic bodybuilding training structure that dedicates each workout to a specific muscle group. It's straightforward, effective, and has been a staple of strength training and bodybuilding for generations.

Rather than training your entire body in every session, THE BRO SPLIT allows you to concentrate your efforts on one major muscle group at a time.

And here's the important part: You don't have to train five days straight!

The GENXJACK version incorporates scheduled recovery days, giving your body time to rest while maintaining a consistent training structure.

THE STRUCTURE

• MONDAY — CHEST: Bench presses, incline presses, flyes, and other chest-focused movements.

• TUESDAY — BACK: Rows, pulldowns, pull-ups, and other back-focused movements.

• WEDNESDAY — REST DAY: Recovery.

• THURSDAY — SHOULDERS: Shoulder presses, lateral raises, and rear-delt movements.

• FRIDAY — ARMS: Dedicated biceps and triceps training.

• SATURDAY — LEGS: Squats, leg presses, leg curls, extensions, and calf exercises.

• SUNDAY — REST DAY: Recovery before beginning the next rotation.

FIVE WORKOUTS. TWO REST DAYS. NO NEED TO TRAIN FIVE DAYS STRAIGHT.

TAKE ADDITIONAL REST DAYS AS NEEDED!

WHY THIS APPROACH?

The Bro Split allows you to dedicate an entire workout to developing a specific muscle group without dividing your attention across multiple body parts.

It also provides a simple way to organize your training, manage exercise selection, and focus on individual muscle development.

With Wednesday and Sunday designated as rest days, this structure balances focused training with planned recovery.

And remember, the days of the week are simply a guide. Adjust the schedule to fit your life, your recovery needs, and your training goals.

FREE DIGITAL DOWNLOAD

No gimmicks. No complicated subscriptions. Just a practical training structure you can download, take to the gym, and make your own.

Choose your exercises. Challenge yourself appropriately. Make every workout count.

SHOW UP. KEEP YOUR WORD. DO GOOD WORK.

A GENXJACK original training resource.

⚠️ TRAINING DISCLAIMER: This template is provided for general educational purposes and is not individualized fitness or medical advice. Select exercises and intensity appropriate for your experience, consult a qualified healthcare professional when appropriate, and allow adequate recovery.