12-Week Bro Six (Classic Bodybuilding Split)
The Bro Six is the classic high-volume bodybuilding split, run on a rolling 6-day cycle: Chest, Back, Legs, Shoulders, [rest], Arms, then it rolls forward. The next week kicks off with an extra chest day, the week after that an extra back day, and so on, so over time every body part gets an additional session.
That rolling structure is the engine of this program. You hit each muscle group at least once per week and one group twice per week, on a cycle that shifts every seven days. Over 12 weeks, the volume distribution naturally balances out, giving every body part extra attention without you having to think about it.
Expect 60 to 75-minute sessions packed with bodybuilding staples: heavy compounds early, isolations and finishers late, and enough pump work to drive serious hypertrophy.
Best for advanced lifters who can recover from six training days per week and who want classic bodybuilding aesthetics: chest, back, legs, shoulders, and arms, each developed deliberately. The goal is bulk, so eat in a moderate surplus and prioritize sleep.
Outcomes (typical): substantial muscle gain across all major groups over 12 weeks, with the rotating extra day giving you visible improvement in whichever group needed it most.
Weeks:
-
Day 1Week 1FreeChest Day - max isolation
Maximum chest isolation for nonstop pump, deep stretch, and brutal muscle activation.
1h 15m Chest Isolation -
Day 2Week 1FreeWide Cobra Back Workout
Build a wide cobra back with deep stretches, brutal contractions, and nonstop lat activation.
1h 20m Full Back -
Day 3Week 1FreeHuge Legs workout
Brutal leg workout designed to build massive quads, hamstrings, and unstoppable lower body power.
1h 00m Full Legs -
Day 4Week 1Hardcore Delts Pump
Hardcore shoulder workout focused on insane delt pump, 3D roundness, and nonstop intensity.
50m Full shoulders -
Rest DayDay 5Week 1
Rest Day
Rest -
Day 6Week 1Full Arms - Advanced Pump
Advanced arm workout for maximum biceps and triceps pump, crazy intensity, and nonstop tension.
1h 10m Full Arms -
Day 7Week 1
Chest Day - max isolation
Maximum chest isolation for nonstop pump, deep stretch, and brutal muscle activation.
1h 15m Chest Isolation
-
Day 1Week 2
Wide Cobra Back Workout
Build a wide cobra back with deep stretches, brutal contractions, and nonstop lat activation.
1h 20m Full Back -
Day 2Week 2
Huge Legs workout
Brutal leg workout designed to build massive quads, hamstrings, and unstoppable lower body power.
1h 00m Full Legs -
Day 3Week 2
Hardcore Delts Pump
Hardcore shoulder workout focused on insane delt pump, 3D roundness, and nonstop intensity.
50m Full shoulders -
Rest DayDay 4Week 2
Rest Day
Rest -
Day 5Week 2
Full Arms - Advanced Pump
Advanced arm workout for maximum biceps and triceps pump, crazy intensity, and nonstop tension.
1h 10m Full Arms -
Day 6Week 2
Chest Day - max isolation
Maximum chest isolation for nonstop pump, deep stretch, and brutal muscle activation.
1h 15m Chest Isolation -
Day 7Week 2
Wide Cobra Back Workout
Build a wide cobra back with deep stretches, brutal contractions, and nonstop lat activation.
1h 20m Full Back
-
Day 1Week 3
Huge Legs workout
Brutal leg workout designed to build massive quads, hamstrings, and unstoppable lower body power.
1h 00m Full Legs -
Day 2Week 3
Hardcore Delts Pump
Hardcore shoulder workout focused on insane delt pump, 3D roundness, and nonstop intensity.
50m Full shoulders -
Rest DayDay 3Week 3
Rest Day
Rest -
Day 4Week 3
Full Arms - Advanced Pump
Advanced arm workout for maximum biceps and triceps pump, crazy intensity, and nonstop tension.
1h 10m Full Arms -
Day 5Week 3
Chest Day - max isolation
Maximum chest isolation for nonstop pump, deep stretch, and brutal muscle activation.
1h 15m Chest Isolation -
Day 6Week 3
Wide Cobra Back Workout
Build a wide cobra back with deep stretches, brutal contractions, and nonstop lat activation.
1h 20m Full Back -
Day 7Week 3
Huge Legs workout
Brutal leg workout designed to build massive quads, hamstrings, and unstoppable lower body power.
1h 00m Full Legs
-
Day 1Week 4Shoulders: No pain No Gain
Push to technical failure on the last set of each exercise. This is your hardest phase.
1h 15m Shoulders -
Rest DayDay 2Week 4
Rest Day
Rest -
Day 3Week 4Arms - Old school way
Old school arm workout focused on heavy pumps, classic intensity, and timeless muscle-building methods.
1h 00m Full Arms -
Day 4Week 4Big Chest & pump finisher
Chest workout with brutal pump finishers for maximum size, fullness, and muscle exhaustion.
1h 15m Full Chest -
Day 5Week 4Monster Back workout
Monster back workout built for insane thickness, wide lats, and brutal pulling power.
1h 15m Full Back -
Day 6Week 4Under 1h Leg Pump
Fast-paced leg workout under 1 hour designed for insane pump, brutal intensity, and nonstop leg activation.
50m Legs -
Day 7Week 4
Shoulders: No pain No Gain
Push to technical failure on the last set of each exercise. This is your hardest phase.
1h 15m Shoulders
-
Day 1Week 5
Arms - Old school way
Old school arm workout focused on heavy pumps, classic intensity, and timeless muscle-building methods.
1h 00m Full Arms -
Day 2Week 5
Big Chest & pump finisher
Chest workout with brutal pump finishers for maximum size, fullness, and muscle exhaustion.
1h 15m Full Chest -
Day 3Week 5
Monster Back workout
Monster back workout built for insane thickness, wide lats, and brutal pulling power.
1h 15m Full Back -
Day 4Week 5
Under 1h Leg Pump
Fast-paced leg workout under 1 hour designed for insane pump, brutal intensity, and nonstop leg activation.
50m Legs -
Day 5Week 5
Shoulders: No pain No Gain
Push to technical failure on the last set of each exercise. This is your hardest phase.
1h 15m Shoulders -
Rest DayDay 6Week 5
Rest Day
Rest -
Day 7Week 5
Arms - Old school way
Old school arm workout focused on heavy pumps, classic intensity, and timeless muscle-building methods.
1h 00m Full Arms
-
Day 1Week 6
Big Chest & pump finisher
Chest workout with brutal pump finishers for maximum size, fullness, and muscle exhaustion.
1h 15m Full Chest -
Day 2Week 6
Monster Back workout
Monster back workout built for insane thickness, wide lats, and brutal pulling power.
1h 15m Full Back -
Day 3Week 6
Under 1h Leg Pump
Fast-paced leg workout under 1 hour designed for insane pump, brutal intensity, and nonstop leg activation.
50m Legs -
Day 4Week 6
Shoulders: No pain No Gain
Push to technical failure on the last set of each exercise. This is your hardest phase.
1h 15m Shoulders -
Rest DayDay 5Week 6
Rest Day
Rest -
Day 6Week 6
Arms - Old school way
Old school arm workout focused on heavy pumps, classic intensity, and timeless muscle-building methods.
1h 00m Full Arms -
Day 7Week 6
Big Chest & pump finisher
Chest workout with brutal pump finishers for maximum size, fullness, and muscle exhaustion.
1h 15m Full Chest
-
Day 1Week 7Full Power Back Workout
Full power back workout focused on maximum strength, thick lats, and explosive pulling intensity.
1h 15m Lower back, Upper back, Latissimus -
Day 2Week 7Golden era Leg Day
Golden era leg workout built for massive quads, brutal intensity, and classic old school growth.
1h 15m Full Legs -
Day 3Week 7Old School Shoulders Blast
Old school shoulder blast focused on brutal pumps, wide delts, and classic bodybuilding intensity.
1h 00m Full Shoulders -
Rest DayDay 4Week 7
Rest Day
Rest -
Day 5Week 7Full Arms Extreme Pump
Extreme arm workout designed for nonstop pump, maximum volume, and brutal biceps and triceps growth.
1h 10m Full Arms -
Day 6Week 7Chest Day: effective pump
An effective chest workout focused on deep muscle activation, nonstop tension, and a powerful upper body pump.
1h 00m full chest -
Day 7Week 7
Full Power Back Workout
Full power back workout focused on maximum strength, thick lats, and explosive pulling intensity.
1h 15m Lower back, Upper back, Latissimus
-
Day 1Week 8
Golden era Leg Day
Golden era leg workout built for massive quads, brutal intensity, and classic old school growth.
1h 15m Full Legs -
Day 2Week 8
Old School Shoulders Blast
Old school shoulder blast focused on brutal pumps, wide delts, and classic bodybuilding intensity.
1h 00m Full Shoulders -
Rest DayDay 3Week 8
Rest Day
Rest -
Day 4Week 8
Full Arms Extreme Pump
Extreme arm workout designed for nonstop pump, maximum volume, and brutal biceps and triceps growth.
1h 10m Full Arms -
Day 5Week 8
Chest Day: effective pump
An effective chest workout focused on deep muscle activation, nonstop tension, and a powerful upper body pump.
1h 00m full chest -
Day 6Week 8
Full Power Back Workout
Full power back workout focused on maximum strength, thick lats, and explosive pulling intensity.
1h 15m Lower back, Upper back, Latissimus -
Day 7Week 8
Golden era Leg Day
Golden era leg workout built for massive quads, brutal intensity, and classic old school growth.
1h 15m Full Legs
-
Day 1Week 9
Old School Shoulders Blast
Old school shoulder blast focused on brutal pumps, wide delts, and classic bodybuilding intensity.
1h 00m Full Shoulders -
Rest DayDay 2Week 9
Rest Day
Rest -
Day 3Week 9
Full Arms Extreme Pump
Extreme arm workout designed for nonstop pump, maximum volume, and brutal biceps and triceps growth.
1h 10m Full Arms -
Day 4Week 9
Chest Day: effective pump
An effective chest workout focused on deep muscle activation, nonstop tension, and a powerful upper body pump.
1h 00m full chest -
Day 5Week 9
Full Power Back Workout
Full power back workout focused on maximum strength, thick lats, and explosive pulling intensity.
1h 15m Lower back, Upper back, Latissimus -
Day 6Week 9
Golden era Leg Day
Golden era leg workout built for massive quads, brutal intensity, and classic old school growth.
1h 15m Full Legs -
Day 7Week 9
Old School Shoulders Blast
Old school shoulder blast focused on brutal pumps, wide delts, and classic bodybuilding intensity.
1h 00m Full Shoulders
-
Day 1Week 10Full Arms - mega reps
High-intensity arm workout packed with mega reps for insane pump, endurance, and sleeve-stretching growth.
1h 00m biceps, triceps, brachialis -
Day 2Week 10Chest workout with a cable machine
Cable chest workout focused on constant tension, deep contractions, and nonstop muscle activation.
1h 00m Full Chest -
Day 3Week 10Back: Only 4 machines
Simple back workout using only 4 machines to build thickness, width, and a brutal pump fast.
50m Full Back -
Day 4Week 10Ultra Effective Leg Day
Ultra-effective leg workout built for maximum growth, brutal intensity, and nonstop lower body activation.
1h 00m Full Legs -
Day 5Week 10Mega 3D shoulders
Mega 3D shoulder workout designed to build round delts, insane width, and nonstop pump.
1h 10m 3D shoulders -
Rest DayDay 6Week 10
Rest Day
Rest -
Day 7Week 10
Full Arms - mega reps
High-intensity arm workout packed with mega reps for insane pump, endurance, and sleeve-stretching growth.
1h 00m biceps, triceps, brachialis
-
Day 1Week 11
Chest Workout with a cable machine
Cable chest workout focused on constant tension, deep contractions, and nonstop muscle activation.
1h 00m Full Chest -
Day 2Week 11
Back: Only 4 machines
Simple back workout using only 4 machines to build thickness, width, and a brutal pump fast.
50m Full Back -
Day 3Week 11
Ultra Effective Leg Day
Ultra-effective leg workout built for maximum growth, brutal intensity, and nonstop lower body activation.
1h 00m Full Legs -
Day 4Week 11
Mega 3D shoulders
Mega 3D shoulder workout designed to build round delts, insane width, and nonstop pump.
1h 10m 3D shoulders -
Rest DayDay 5Week 11
Rest Day
Rest -
Day 6Week 11
Full Arms - mega reps
High-intensity arm workout packed with mega reps for insane pump, endurance, and sleeve-stretching growth.
1h 00m biceps, triceps, brachialis -
Day 7Week 11
Chest Workout with a cable machine
Cable chest workout focused on constant tension, deep contractions, and nonstop muscle activation.
1h 00m Full Chest
-
Day 1Week 12
Back: Only 4 machines
Simple back workout using only 4 machines to build thickness, width, and a brutal pump fast.
50m Full Back -
Day 2Week 12
Ultra Effective Leg Day
Ultra-effective leg workout built for maximum growth, brutal intensity, and nonstop lower body activation.
1h 00m Full Legs -
Day 3Week 12
Mega 3D shoulders
Mega 3D shoulder workout designed to build round delts, insane width, and nonstop pump.
1h 10m 3D shoulders -
Rest DayDay 4Week 12
Rest Day
Rest -
Day 5Week 12
Full Arms - mega reps
High-intensity arm workout packed with mega reps for insane pump, endurance, and sleeve-stretching growth.
1h 00m biceps, triceps, brachialis -
Day 6Week 12
Chest workout with a cable machine
Cable chest workout focused on constant tension, deep contractions, and nonstop muscle activation.
1h 00m Full Chest -
Day 7Week 12
Back: Only 4 machines
Simple back workout using only 4 machines to build thickness, width, and a brutal pump fast.
50m Full Back
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