{"id":8300,"date":"2022-04-20T03:50:54","date_gmt":"2022-04-20T03:50:54","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8300"},"modified":"2025-05-02T13:40:56","modified_gmt":"2025-05-02T13:40:56","slug":"5-day-bro-split-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf","title":{"rendered":"5 Day Bro Split Routine: Train One Body Part a Day"},"content":{"rendered":"\n<p>The Bro Split or Body Part Split is a popular bodybuilding workout routine. It involves training one muscle group a day, such as the Back on Monday, the Chest on Tuesday, and the Legs on Wednesday.<\/p>\n\n\n\n<p>It is a simple, easy-to-follow, and effective workout plan for developing strength and muscle.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share two Bro Split routines (5x weekly schedule), one for beginners and the other for experienced lifters.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, follow this body part workout schedule to enhance your physical fitness and body composition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bro Split Workout Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Program Goal<\/td><td>Build Muscle &amp; Strength<\/td><\/tr><tr><td>Split Type<\/td><td>Body Parts Split<\/td><\/tr><tr><td>Program Duration<\/td><td>8-12 weeks<\/td><\/tr><tr><td>Frequency<\/td><td>5 days a week<\/td><\/tr><tr><td>Duration\/session<\/td><td>45-60 minutes<\/td><\/tr><tr><td>Target Gender<\/td><td>Male &amp; Female<\/td><\/tr><tr><td>Difficulty Level<\/td><td>Beginner &amp; Intermediate<\/td><\/tr><tr><td>PDF<\/td><td>At the bottom<\/td><\/tr><tr><td>Alternate Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Compound Workout<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bodybuilding 5 Day Bro Split Workout Plan for Beginners<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-for-beginners.jpg\" alt=\"5 day bro split workout for beginners\" class=\"wp-image-8314\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-for-beginners.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-for-beginners-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-for-beginners-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This 5-day split involves hitting the chest on day 1, legs on day 2, back on day 3, shoulders on day 4, and arms on day 5.<\/p>\n\n\n\n<p>You&#8217;ll do four to five exercises per body part, hitting the different areas of each muscle group.<\/p>\n\n\n\n<p>This program will bolster your foundational strength and prepare you for <a href=\"https:\/\/thefitnessphantom.com\/30-day-high-intensity-strength-training\" target=\"_blank\" data-type=\"post\" data-id=\"27073\" rel=\"noreferrer noopener\">high-intensity training<\/a>.<\/p>\n\n\n\n<p><strong>5x Weekly Bro Split Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Back<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Shoulders<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Arms<\/li>\n\n\n\n<li>Take two days off a week.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest<\/h3>\n\n\n\n<p><strong>Start your day with the following 10-minute warm-up workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/HerlEPvo5es\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/HerlEPvo5es\" target=\"_blank\" rel=\"noreferrer noopener\">Child&#8217;s Pose to Cobra<\/a>: 5-6 reps<\/li>\n\n\n\n<li>Banded Shoulder Pass Through: 2 sets of 10 reps<\/li>\n\n\n\n<li>Banded Pull-apart: 2 sets of 10 reps<\/li>\n\n\n\n<li>Smith Machine Bench Press (no weight): 20 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Chest Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#2_Smith_Machine_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Flat Bench Press<\/a><\/td><td>4<\/td><td>15, 12, 10, 10<\/td><td>2-minute<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#4_Machine_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Pec Deck Fly<\/a><\/td><td>4<\/td><td>15, 12, 10, 10<\/td><td>2-minute<\/td><\/tr><tr><td>Assisted Bar Dips<\/td><td>3<\/td><td>AMRAP<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>AMRAP means as many reps as possible.<\/li>\n\n\n\n<li>Set the bench at a 30-45 degree angle for the inclined dumbbell press. You can also use the Hammer Strength machine to hit the upper pec region.<\/li>\n\n\n\n<li>Replace some exercises with others in the following weeks of the training program.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Legs<\/h3>\n\n\n\n<p><strong>10-minute lower body warm-up workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10 per side<\/li>\n\n\n\n<li>Standing hamstring stretch: 3 sets of 10-second stretches per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets of 15 reps<\/li>\n\n\n\n<li>Side Lunge Stretch: 1 set of 10 reps on each side<\/li>\n\n\n\n<li>Standing Unilateral Leg Curls: 1 set of 15 reps per leg<\/li>\n\n\n\n<li>Seated Leg Extension: 1 set of 20 reps<\/li>\n\n\n\n<li>Take little to no rest between exercises.<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Leg Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/o8R9B1t-Kv0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/o8R9B1t-Kv0\" rel=\"noreferrer noopener\">Dumbbell Box Squats<\/a><\/td><td>3<\/td><td>15-20<\/td><td>1-2 minutes<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>15-20<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>1-2 minutes<\/td><\/tr><tr><td>DB Step-up<\/td><td>2<\/td><td>10\/leg<\/td><td>45-second<\/td><\/tr><tr><td>Smith Reverse Lunges<\/td><td>2<\/td><td>10\/leg<\/td><td>90-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Standing_Calf_Raises_on_Machine\" target=\"_blank\" rel=\"noreferrer noopener\">Machine Calf Raises<\/a><\/td><td>3<\/td><td>15-20<\/td><td>1-2 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Box Squats:<\/strong> You can also use the Smith machine to perform box or bench squats. It reduces the load on your arms and provides better stability throughout the exercise.<\/li>\n\n\n\n<li><strong>Step-up:<\/strong> Grab one dumbbell in each hand. Step on the box alternatively. If possible, lift your knee toward your chest before returning to the floor.<\/li>\n\n\n\n<li><strong>Reverse Lunges: <\/strong>Place the bar on your upper back and lower into a straight position, keeping your back straight and chest up. Place a towel or thick pad under the bar if needed.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back<\/h3>\n\n\n\n<p><strong>10-minute warm-up for the back:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low Lunge Arch: 5 reps on each side with 10-second pauses<\/li>\n\n\n\n<li>World&#8217;s Greatest Stretch: 5 reps with 5-second hold on each side<\/li>\n\n\n\n<li>Upper Body Foam Rolling (optional): 2-3 minutes<\/li>\n\n\n\n<li>Inverted Rows: 2 sets of 10-15 reps<\/li>\n\n\n\n<li>Pull-ups (self or assisted): 3 sets of 6-12<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Back Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown (prone grip)<\/td><td>2<\/td><td>15-20<\/td><td>2-minute<\/td><\/tr><tr><td>Lat Pulldown (neutral grip)<\/td><td>2<\/td><td>15-20<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength\/#9_Seated_Cable_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rowing<\/a><\/td><td>4<\/td><td>15-20<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Dumbbell_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Dumbbell Row<\/a><\/td><td>3<\/td><td>12\/side<\/td><td>1-minute<\/td><\/tr><tr><td>BW Low Back Extension<\/td><td>3<\/td><td>10-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Shoulder<\/h3>\n\n\n\n<p><strong>10-minute warm-up for the shoulders:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Child Pose with Reach: 3 reps with 10-second stretch<\/li>\n\n\n\n<li>Banded Shoulder Pass Throughs: 2 sets of 10 reps<\/li>\n\n\n\n<li>Resistance Band Pull-apart: 2 sets of 10 reps<\/li>\n\n\n\n<li>Shoulder External Rotation: 2 sets of 10 reps on each side<\/li>\n\n\n\n<li>Shoulder Internal Rotation: 2 sets of 10 reps on each side<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" data-type=\"post\" data-id=\"26225\" rel=\"noreferrer noopener\">Seated FDL Dumbbell Raises<\/a>: 6-8 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Shoulder Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Smith Overhead Press<\/td><td>4<\/td><td>15-20<\/td><td>2-minute<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Rear Delt Machine Flyes<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Arms<\/h3>\n\n\n\n<p>You can start your arm workout without a warm-up.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups + Bar Dips (superset)<\/td><td>3<\/td><td>8-12<\/td><td>1-minute<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>12-15<\/td><td>90-second<\/td><\/tr><tr><td>Overhead Triceps Extensions<\/td><td>3<\/td><td>12-15<\/td><td>90-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Bicep Curl<\/a><\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Advanced 5 Day Bro Split Routine for Muscle &amp; Strength Gains<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-workout.jpg\" alt=\"best 5 day bro split\" class=\"wp-image-8315\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/5-day-bro-split-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>The concept of bro-split is the same, but exercises difficulty, intensity, and volume will be high for experienced lifters.<\/p>\n\n\n\n<p>This 5-day advanced single-muscle split involves performing 20-30 sets per body part.<\/p>\n\n\n\n<p>It also includes <a href=\"https:\/\/thefitnessphantom.com\/the-ultimate-triple-drop-set-workout-guide\" data-type=\"post\" data-id=\"27492\" target=\"_blank\" rel=\"noreferrer noopener\">drop-sets<\/a> so you can hammer your muscle groups with more intensity.<\/p>\n\n\n\n<p>Follow this split if you want to develop or maintain a jacked and defined body.<\/p>\n\n\n\n<p><strong>5x weekly body part split for experienced lifters:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Wednesday: <\/strong>Back<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Shoulder<\/li>\n\n\n\n<li><strong>Saturday: <\/strong>Arms<\/li>\n\n\n\n<li><strong>Sunday: <\/strong>OFF<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Chest<\/h3>\n\n\n\n<p><strong>10-minute warm-up for chest:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" rel=\"noreferrer noopener\">Banded Shoulder Pass Through<\/a>: 2 sets of 10 reps<\/li>\n\n\n\n<li>Dive Bomber Push-ups: 8-10 reps<\/li>\n\n\n\n<li>Banded Bent-over Row: 20 reps<\/li>\n\n\n\n<li>1-arm Resistance Band Reverse Fly: 10 reps on each side<\/li>\n\n\n\n<li>Incline Hammer Strength Chest Press (little to no weight): 20 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Chest Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>6-12<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>8-12<\/td><td>2-3 minutes<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/QDOU6iefKas\" target=\"_blank\" rel=\"noreferrer noopener\">High to Low Cable Fly<\/a><\/td><td>3<\/td><td><strong>DS*<\/strong><\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>4<\/td><td>8-12<\/td><td>90-second<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>4<\/td><td>AMRAP<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cable Fly:<\/strong> Perform drop-sets <strong>(DS*)<\/strong>. Start with a heavier weight and complete 5 reps, lower the weight and perform 5-6 reps, and drop some more weight and perform as many reps as possible. Ensure you use your near-maximum strength to complete all reps.<\/li>\n\n\n\n<li><strong>Bar Dips:<\/strong> Keep your chest leaning forward to highly activate the pectoral muscles.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Legs<\/h3>\n\n\n\n<p><strong>10-minute leg warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings: 2 sets of 10 per side<\/li>\n\n\n\n<li>Low Lunge Arch: 10-second stretch per side<\/li>\n\n\n\n<li>Standing hamstring stretch: 2 sets of 10-second stretches on each side<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets of 15 reps<\/li>\n\n\n\n<li>Side Lunge Stretch: 10 reps per leg<\/li>\n\n\n\n<li>Standing Unilateral Leg Curls: 20-30 reps<\/li>\n\n\n\n<li>Seated Leg Extension: 20-30 reps<\/li>\n\n\n\n<li>Take little to no rest between exercises.<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Leg Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Back Squat<\/a><\/td><td>4<\/td><td>15, 12, 10, 4-6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Smith Reverse Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>15-20<\/td><td>90-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>3<\/td><td>10-12<\/td><td>2-minute<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><td>90-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Back Squat:<\/strong> Perform the last set as a drop set. Start with 80% of your 1RM, followed by 60% and 40%. For example, if your max squat is 100, start with 80 kg and perform 4 reps, reduce the weight by 20 kg and do 6 reps, and perform 8 reps with 40 kg in the last to finish.<\/li>\n\n\n\n<li><strong>Calf Raises:<\/strong> Perform this exercise on the standing calf raise machine or hack squat machine. Lower your heels as far as possible in a controlled fashion and raise them at a normal pace. Maintain a 3-1-2-1 tempo.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday &#8211; Back<\/h3>\n\n\n\n<p><strong>10-minute warm-up for the back:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low Lunge Arch: 5 reps on each side with 10-second pauses<\/li>\n\n\n\n<li>World\u2019s Greatest Stretch: 5 reps with 5-second hold on each side<\/li>\n\n\n\n<li>Upper Body Foam Rolling (optional): 2-3 minutes<\/li>\n\n\n\n<li>Inverted Rows: 2 sets of 10-15 reps<\/li>\n\n\n\n<li>Pull-ups (self or assisted): 4 sets of 6-12<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Back Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pulldown (wide prone grip)<\/td><td>3<\/td><td>15, 12, 4-6-8<\/td><td>2-minute<\/td><\/tr><tr><td>Pulldown (medium neutral grip)<\/td><td>3<\/td><td>15, 12, 4-6-8<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>15, 12, 4-6-8<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Rowing (close grip)<\/td><td>3<\/td><td>15, 12, 4-6-8<\/td><td>2-minute<\/td><\/tr><tr><td>Single-arm DB Rowing<\/td><td>3<\/td><td>8-10\/side<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pulldown, barbell row, and seated machine row:<\/strong> The last set will be the dropset, as I&#8217;ve mentioned for the back squat (see above).<\/li>\n\n\n\n<li><strong>Dumbbell Row:<\/strong> Place your knee and hand on the bench for support. This variation allows you to lift heavier dumbbells while helping you maintain the right form.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211; Shoulder<\/h3>\n\n\n\n<p><strong>10-minute warm-up for the shoulders:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Child Pose with Reach: 3 reps with 10-second stretch<\/li>\n\n\n\n<li>Banded Shoulder Pass Throughs: 2 sets of 10 reps<\/li>\n\n\n\n<li>Resistance Band Pull-apart: 2 sets of 10 reps<\/li>\n\n\n\n<li>Shoulder External Rotation: 2 sets of 10 reps on each side<\/li>\n\n\n\n<li>Shoulder Internal Rotation: 2 sets of 10 reps on each side<\/li>\n\n\n\n<li>Seated FDL Dumbbell Raises: 6-8 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Shoulder Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>3<\/td><td>8-10<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Reverse Pec Machine Fly<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>3<\/td><td>12-15<\/td><td>1-minute<\/td><\/tr><tr><td>Upright Row<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>12-15<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#10_Barbell_Shoulder_Shrug\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Shrug<\/a><\/td><td>3<\/td><td>10-12<\/td><td>90-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Arms<\/h3>\n\n\n\n<p>This arm workout is based on the agonist and antagonist <a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" data-type=\"post\" data-id=\"8233\" target=\"_blank\" rel=\"noreferrer noopener\">superset approach<\/a>. If superset is challenging for you, perform all the triceps exercises first, then move to the biceps.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1A Chin-ups<\/td><td>3<\/td><td>8-12<\/td><td>45-second<\/td><\/tr><tr><td>1B Bar Dips<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>2A Skull Crusher<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>2B Barbell Curls<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>3A Pushdown<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>3B Preacher Curls<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>4A Seated Overhead Cable Extension<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><tr><td>4B Cable Hammer Curls<\/td><td>3<\/td><td>12-15<\/td><td>45-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Bro Split Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-741708e4-e66d-4812-a6fd-b4d5c14f57d0\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/bro-split-program-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Bro Split Program PDF For Beginners<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/bro-split-program-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-741708e4-e66d-4812-a6fd-b4d5c14f57d0\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-4e66c916-498a-4372-91ea-a1035bde2021\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Advance-Bro-Split-Routine-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Advance Bro Split Routine PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Advance-Bro-Split-Routine-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-4e66c916-498a-4372-91ea-a1035bde2021\" download>Download<\/a><\/div>\n\n\n\n<p><br>These PDFs include the original routines. You can follow that, but if you want to go with this updated program, save this article.<\/p>\n\n\n\n<p>Add small increments (e.g., 2.5-5 lbs) to exercises weekly or when you can complete all reps with good form. It will help you gain strength and mass over time.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Alternate Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/5-Day-Upper-Lower-Split-Routine.jpg\" alt=\"5 Day Upper Lower Split Routine\" title=\"5 Day Upper Lower Split Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/5-Day-Upper-Lower-Split-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/5-Day-Upper-Lower-Split-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/5-Day-Upper-Lower-Split-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5558\" rel=\"noreferrer noopener\">5-Day Upper Lower Split for an Aesthetic Body <\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg\" alt=\"Push Pull Legs 5 Day Split Workout\" title=\"Push Pull Legs 5 Day Split Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" data-type=\"post\" data-id=\"5866\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Push-Pull-Leg (PPL) Workout Routine<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners.jpg\" alt=\"Compound Workout for Beginners\" title=\"Compound Workout for Beginners\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Compound-Workout-for-Beginners-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/5-day-compound-workout-routine\" data-type=\"post\" data-id=\"4582\" target=\"_blank\" rel=\"noreferrer noopener\">5-Day Compound Workout Routine to Build Muscle<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Strength-and-Hypertrophy.jpg\" alt=\"Strength and Hypertrophy Plan\" title=\"Strength and Hypertrophy\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Strength-and-Hypertrophy.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Strength-and-Hypertrophy-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/04\/Strength-and-Hypertrophy-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><a href=\"https:\/\/murshid07.gumroad.com\/l\/kdveq\" data-type=\"link\" data-id=\"https:\/\/murshid07.gumroad.com\/l\/kdveq\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>12-Week Workout Plan to Build Strength and Hypertrophy<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF.jpg\" alt=\"5 Day Gym Workout Schedule PDF\" title=\"5 Day Gym Workout Schedule PDF\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" data-type=\"post\" data-id=\"4505\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Muscle Building Gym Workout Schedule<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"720\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/6-Day-Bro-Split-Workout.jpg\" alt=\"6 Day Bro Split Workout\" title=\"6 Day Bro Split Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/6-Day-Bro-Split-Workout.jpg 1280w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/6-Day-Bro-Split-Workout-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/6-Day-Bro-Split-Workout-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"post\" data-id=\"10663\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6-Day Muscle Group Workout Plan (Bro-Split) with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1746115471982\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Who is the 5-Day Body Part Split suitable for?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This straightforward exercise plan is more suitable for experienced lifters (at least 6 months) as it requires a solid foundation in lifting technique and recovery. Beginners can also follow it, but with fewer sets per muscle group. Whether you&#8217;re a beginner or experienced, if you want an easy-to-follow bodybuilding program, save this routine.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746116479055\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can I add cardio to this Split?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can. 10-20 minutes of low-intensity cardio (e.g., cycling, walking) after lifting is good for recovery and cooldown.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746116755428\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can a 5-Day Body Part Split help with weight loss?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Yes, but weight loss primarily depends on a calorie deficit (consuming fewer calories than you burn). Pair with a balanced diet and consider adding HIIT or steady-state cardio to enhance fat loss.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746116964655\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can women follow this bro-split or is it only for men?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Absolutely, women can follow this single-muscle group routine with the same benefits (muscle growth, strength, improved body composition). The structure doesn\u2019t differ by gender.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746117089786\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I integrate core training into this routine?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Many compound lifts, such as squats, deadlifts, and overhead presses, already engage the core. Still, you can do 2-3 <a href=\"https:\/\/thefitnessphantom.com\/list-of-core-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14731\" rel=\"noreferrer noopener\">core exercises<\/a> (like hanging knee raises, oblique chops, and cable crunches) at the end of 2-3 sessions per week.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746117579820\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How do I adjust this 5x weekly routine if I miss a workout?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Push the missed day to the next available day, for example, if you miss Chest on Monday, do it Tuesday and shift everything forward.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1746117725464\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is the one-muscle group split better than the other splits?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>There&#8217;s no concrete research that shows the body-part split is better or less effective than the <a href=\"https:\/\/thefitnessphantom.com\/upper-lower-split-for-beginners-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"24994\" rel=\"noreferrer noopener\">upper-lower split<\/a> or full body. It&#8217;s all about how your muscle responds to a specific split. For me, I like to train a pair of one large and one small muscle group in a session if I want to grow size, and a <a href=\"https:\/\/thefitnessphantom.com\/full-body-tri-set-workout-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17525\" rel=\"noreferrer noopener\">full-body split<\/a> if I want to build muscle and endurance simultaneously. I&#8217;ve shared <a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\">various splits<\/a> on this site, you can also check them out, try some of them, and see what works best for you.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>The Bro Split or Body Part Split is a popular bodybuilding workout routine. It involves training one muscle group a day, such as the Back on Monday, the Chest on Tuesday, and the Legs on Wednesday. It is a simple, easy-to-follow, and effective workout plan for developing strength and muscle. In this article, I&#8217;ll share &#8230; <a title=\"5 Day Bro Split Routine: Train One Body Part a Day\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-bro-split-routine-with-pdf\" aria-label=\"Read more about 5 Day Bro Split Routine: Train One Body Part a Day\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21494,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[381],"class_list":["post-8300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=8300"}],"version-history":[{"count":17,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8300\/revisions"}],"predecessor-version":[{"id":28577,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/8300\/revisions\/28577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21494"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=8300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=8300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=8300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}