Bro Split 5x — Excel Workout Program

Give each workout a dedicated focus with Bro Split 5x by Iron Table Fit. This bodybuilding-style program separates chest, back, shoulders, legs, and arms into five training days, making it a fit for lifters who enjoy focused sessions and can commit to five workouts per week.

Choose your track

• Novice: 8 weeks, 5 days per week. Sessions last approximately 40–50 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 5 days per week. Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

Main lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets. Accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.