TETSUBro Split Routine
The classic bodybuilding split: one focus per day, five days a week. Each muscle gets a long, dedicated session and a full week to recover — suited to lifters who love volume and can commit to five gym days.
5 workouts
5 sessions/week
Suggested week
| Day | Session |
|---|---|
| Monday | Chest & Triceps |
| Tuesday | Back & Biceps |
| Wednesday | Shoulders |
| Thursday | Arms |
| Friday | Leg Day |
| Saturday | Rest |
| Sunday | Rest |
Chest & Triceps
| Exercise | Sets × Reps |
|---|---|
| Barbell Bench Press | 4 × 6–8 |
| Dumbbell Incline Bench Press | 3 × 8–10 |
| Dumbbell Fly | 3 × 10–12 |
| Cable Pushdown | 3 × 10–12 |
| Dumbbell Kickback | 3 × 12–15 |
| Push-Up | 3 × 15–20 |
Back & Biceps
| Exercise | Sets × Reps |
|---|---|
| Barbell Deadlift | 4 × 5 |
| Pull-Up | 3 × 8–10 |
| Cable Seated Row | 3 × 10–12 |
| Cable Lat Pulldown | 3 × 10–12 |
| Barbell Curl | 3 × 10–12 |
| Dumbbell Hammer Curl | 3 × 10–12 |
Shoulders
| Exercise | Sets × Reps |
|---|---|
| Barbell Seated Overhead Press | 4 × 6–8 |
| Dumbbell Arnold Press | 3 × 8–10 |
| Dumbbell Lateral Raise | 3 × 12–15 |
| Dumbbell Rear Fly | 3 × 12–15 |
| Cable Lateral Raise | 3 × 12–15 |
| Barbell Shrug | 3 × 12–15 |
Arms
| Exercise | Sets × Reps |
|---|---|
| Barbell Curl | 3 × 8–10 |
| Cable Pushdown | 3 × 10–12 |
| Dumbbell Hammer Curl | 3 × 10–12 |
| Cable Pushdown (With Rope Attachment) | 3 × 10–12 |
| Dumbbell Concentration Curl | 3 × 12–15 |
| Triceps Dip (Bench Leg) | 3 × 12–15 |
Leg Day
| Exercise | Sets × Reps |
|---|---|
| Barbell Full Squat | 4 × 6–8 |
| Barbell Romanian Deadlift | 3 × 8–10 |
| Sled 45° Leg Press | 3 × 10–12 |
| Lying Leg Curl Machine | 3 × 10–12 |
| Leg Extension Machine | 3 × 12–15 |
| Machine Standing Calf Raise | 4 × 12–15 |
Track it in Tetsu
These exact starter templates ship inside Tetsu — pick this split and your first week is already planned. Scan the code or grab the app — free to start.