8-Week Classic Bro Split Hypertrophy

This 8-week program is a classic bro split built for intermediate lifters seeking balanced hypertrophy across the entire physique. Each week follows a fixed structure: Day 1 Chest, Day 2 Back, Day 3 Rest, Day 4 Shoulders, Day 5 Legs, Day 6 Arms, Day 7 Rest. Exercise selection remains constant across all 8 weeks so you can refine technique, build skill on key movements, and clearly track progression.

Each training day opens with a primary compound movement using a double progression model within a defined rep range. You keep the load stable and add reps week to week; once you reach the top of the range on all sets with solid form, you increase the load slightly and drop back to the lower end of the range, repeating this cycle. All accessory movements use simple rep progression: add roughly 1 rep per set each week within the given range, then bump the load and return to the lower end of the range once you exceed the top of the range.

The primary rep range for most work is 6–15, with slightly heavier 5–8 rep work on deadlifts to bias hypertrophy with some added mechanical tension. Weeks 1–2 establish baseline loads and technique with about 2–3 reps in reserve (RIR), emphasizing clean execution, consistent tempo, and learning the movements. Weeks 3–5 push progression more aggressively, typically working around 1–2 RIR on the final sets of compounds and slightly higher average effort on accessories while still avoiding true failure on most sets. Weeks 6–7 continue progression with more autoregulation: you maintain at least 1 RIR on most sets, backing off slightly on days where fatigue or recovery is compromised. Week 8 consolidates gains by maintaining or slightly progressing loads and reps without forcing maximal efforts or grinding sets to failure, setting you up to transition smoothly into the next training block.

Volume is distributed to prioritize even development of chest, back, delts, biceps, triceps, quads, hamstrings/glutes, calves, and core. Full gym access is assumed, using barbells, dumbbells, machines, and cables throughout. The combination of fixed weekly structure, stable exercise selection, and clear progression rules makes it straightforward to track performance and drive muscle gain without a peaking phase or excessive fatigue.