M-F Workout Routine: 5 Day Body Part Split Workout

Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.

Workout Summary

Build Muscle
10 weeks
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload Workout

Workout Description

Traditional body part splits have been around for a long time.

And there’s a lot of reasons why.

  1. They clearly work in promoting muscle growth.
  2. They’ve been promoted by some of the industry’s top athletes.
  3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.

With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.

But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.


The M-F Workout Routine

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout

Exercise Sets Reps
1. Deadlift 4 6
2. Lat Pull Down 4 8-12
3. Dumbbell Row 4 8-12
4. Hammer Strength Machine Row 4 10
5. One Arm Cable Row 3 12
6. Straight Arm Cable Pull Down 2 15

Tuesday: Chest & Abs Workout

Exercise Sets Reps
1. Incline Bench Press 4 6
2. Decline Bench Press 4 8-12
3. Machine Bench Press 3 6-12
4. Machine Fly 3 12-15
5. Push Ups 3 Failure
6. Machine Crunch 3 15
7. Hanging Leg Raise 3 12-15

Wednesday: Legs Workout

Exercise Sets Reps
1. Barbell Back Squat 5 6
2. Romanian Deadlift 4 8-12
3. Leg Press 3 10-15
4. Leg Curl 3 12-15
5. Walking Lunge 3 15 Each
6. Smith Machine Calf Raise 4 20

Thursday: Shoulders & Abs Workout

Exercise Sets Reps
1. Military Press 4 6
2. Lateral Raise 4 8-12
3. Reverse Machine Fly 4 8-12
4. Machine Shoulder Press 3 6-10
5. Barbell Shrugs 4 15
6. Decline Sit Up 3 15
7. Barbell Roll Out 3 12

Friday: Arms Workout

Exercise Sets Reps
1. EZ Bar Curl 4 8-12
2. EZ Bar Skullcrusher 4 8-12
3. Spider Curl 4 8-12
4. Tricep Dip 4 8-12
5. Cable Hammer Curl 4 8-12
6. Cable Overhead Tricep Extension 4 8-12

M-F Workout Routine Summary

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

38 Comments+ Post Comment

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Posted Wed, 06/05/2019 - 15:36

Hi josh,

I want to ask am a hard gainer so does this program suits me?
And do i have to do the same exercises exactly every week? I think we need some variegation right

Thank you

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Posted Thu, 06/06/2019 - 09:45

Hi Omar,

Tough to say. As a hard gainer you'll want to ensure you are consuming an excess of calories - whether that be through eating additional meals or drinking your calories.

From there, I'd probably suggest full body workouts focused on building strength first. Then, as you see some of the size you want to come in, you could switch to a hypertrophy based program such as this one.

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Posted Tue, 05/28/2019 - 15:35

I'm trying to burn fat at the same time while doing this, would doing cardio after the workout help? or should I just do cardio on certain days?

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Posted Wed, 05/29/2019 - 10:52

Hi Ty,

You can do cardio, sure. But the best way to burn fat is to be in a calorie deficit.

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Posted Fri, 05/17/2019 - 05:40

Hi Josh,

I'm so excited that I have completed one week of this Bro Split Old School Workout and I must say I absolutely love it! Great order in which you organized the workouts throughout the week. Just Perfect, and like you said "what a pump"! Thanks man for the post, now only if I can get my clean eating on track, I'll be good LOL.

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Posted Fri, 05/17/2019 - 10:05

Hi Shane,

That's awesome man! Congrats on making it through your first week! Keep it up bro!!

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Posted Wed, 02/27/2019 - 05:12
Jacob stridh

Follow a ppl-split in 8 mounths but often get joints and have hard to a recovery, do you think that a bro-split can be better and still make great muscelgains ?

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Posted Wed, 02/27/2019 - 09:01

Hi Jacob,

Better is relative to the goals you have. Bro-splits are fine to run every so often. They're a good change of pace in your training that still provide stimulus for growth.

Hope this helps!

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Posted Thu, 02/28/2019 - 05:09
Jacob stridh

Yeah get it, so you think that a ppl-split will make better gains in a shortly time?

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Posted Thu, 02/28/2019 - 08:51

Hi Jacob,

Yes, if building muscle is your primary goal - training more frequently with a ppl split will be more beneficial.

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Posted Fri, 03/01/2019 - 02:01
Jacob stridh

Okey one last question, so what do you think about this:
Tue: lower
Sat: shoulders and arms, lagging bodypart for me

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Posted Fri, 03/01/2019 - 11:49

Hi Jacob,

Looks like a really solid split to me!

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Posted Mon, 02/04/2019 - 12:58

Hi Josh
My gym doesn't have the hammer strength machine row,any substitute?

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Posted Tue, 02/05/2019 - 14:32

Hi Juri,

Any row variation ought to do the trick.

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Posted Fri, 02/01/2019 - 10:25
Eli ndlovu

So normally, I’ll change the amount of reps I do each week. Like low weight high reps or lot of weight low reps? So this is still beneficial although it sticks to the same amount of reps each week? Thanks!

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Posted Tue, 02/05/2019 - 14:47

Hi Eli,

Yes, this would still be beneficial. Aim to increase the weight you use as frequently as you can (either weekly or every other week).

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Posted Fri, 01/25/2019 - 22:55

Thank you for this work out..... I could accommodate everything and I didn't feel bored by this.... I already change to something else, but I think I could do this for a year and not to be bore.... Thank you very much.

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Posted Fri, 01/25/2019 - 22:53

Very good program to start..... I will recommend to change some of the exercises every week and do this for at least 6 weeks..... Thank u M&S

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Posted Mon, 01/21/2019 - 11:14
Michael Strawbridge

Hey Josh I'm just starting out the have limited free weights wondering what kind of routine I should do I don't have money to go to the gym so any suggestions would be appreciated

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Posted Mon, 01/21/2019 - 12:10

Hi Michael,

You might enjoy one of these workouts: https://www.muscleandstrength.com/workouts/home

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Posted Sat, 01/19/2019 - 22:01
Ryan Cherry

Can I do a trap bar deadlift instead of a conventional deadlift for Back day with it being less straining on my lower back? Will a trap bar deadlift still work the back the same way or should I choose a different exercise? I want to stay away from conventional deadlifts.

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Posted Mon, 01/21/2019 - 12:18

Hi Ryan,

Yes, you can sub in trap bar deadlifts or any variations that feel more comfortable for you to perform for any of these exercises.

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Posted Wed, 01/16/2019 - 05:36
Rob Walston

This is a brilliant routine. I haven't trained for quite a while and usually end up unable to move after the first session! It's a great combination of exercises I've actually heard of and a decent mix of rep ranges. Thanks.

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Posted Mon, 12/17/2018 - 12:00

Deadlifts 4 sets of 6. Do you go straight to heavy for 6 or warmup or light 6 and then build up ? Set scheme

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Posted Tue, 12/18/2018 - 12:26

Hi Kendall,

Personally, I'd ramp the weight up. But you can do whichever you feel is best for your body.

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Posted Sun, 12/16/2018 - 10:40

Hey Josh, heading into my 40's the bro split looks more appealing to me for the exact reasons you mentioned. But I've been following split that hit each muscle every 4-5 days. For myself hitting 3 or not muscles per workout is quite draining...

But all I ever read is how they are so ineffective for building muscle because muscles recover within 48 hours? Honestly I haven't seen any significant gains from higher frequency but I try to follow the research.
if I was going to start these types of routines is there a specific set range per muscle group I should be shooting for since we're only hitting it once per week?


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Posted Mon, 12/17/2018 - 10:48

Hi Nick,

In my experience, the difference in size gains is minimal at best between all the different types of programming. From a strength standpoint, I've had better luck with upper/lower programming. You also have to consider that by the time you hit 40, your recovery from workouts will take longer.

I don't think there's anything wrong with the bro split. It's fun and enjoyable and still gets you into the gym consistently. And those things aren't taken into consideration when scientific experiments are performed.

Aim to get anywhere between 12-20 sets per muscle group in depending on your recovery level and the intensity you use.

Hope this helps!

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Posted Sat, 12/15/2018 - 15:54

Josh, looking forward to starting this routine In January when I finish the current routine I'm doing. What should be my target weights to start? 80% of max then work up as strength increases?
Thanks for the great work you're all doing at M&S. It's an invaluable resource!

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Posted Mon, 12/17/2018 - 10:57

Hi Gregg,

Awesome man! Good luck! Yes, 75-85% will work nicely with this program.

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Posted Tue, 12/04/2018 - 16:52

Is each muscle group once a week enogut to maximize mass gains?

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Posted Thu, 12/06/2018 - 12:28

Hi Normantas,

Some view upper/lower splits and push/pull/legs splits more beneficial - this program was written for those who enjoy body part splits.

Feel free to snag on of those other styles here:



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Posted Sat, 11/24/2018 - 22:11

Hi, silly question, but do you finish all sets of each exercise before moving on to the next exercise? Or do one set of each exercise and then repeat?

Thanks in advance!

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Posted Mon, 11/26/2018 - 10:09

Hi Scott,

Yes, that is correct.

Hope this helps!

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Posted Sat, 01/12/2019 - 10:09

Hey, I noticed the reply to your question from Josh wasn't overly clear. He gave a "yes" answer to a question with two options.

You would complete all sets of a specific exercise, then move onto the next exercise.

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Posted Sun, 11/04/2018 - 15:44
Dan Safonov

Can i add hack squats?

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Posted Mon, 11/05/2018 - 08:35

Hi Dan,

Yea, you can - but I'd recommend subbing them in for the leg press. The addition might be a bit much for one training day (at least in my opinion).

Hope this helps!

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Posted Wed, 10/10/2018 - 02:12
Sabrina Fan

How does this hit each muscle group 2x a week? The only part I see repeated is abs.

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Posted Wed, 10/10/2018 - 12:13

Hi Sabrina,

No, this is a body part split. We do have plenty of workouts that do hit each muscle group 2xs per week though. Check out some of my favs here:




Hope this helps!