Tristyn Lee follows a six-day bro split training routine.
Tristyn Lee is a 22-year-old bodybuilder and fitness influencer with a massive following on Instagram, YouTube, and TikTok. At 5’5″ and with an insanely shredded physique, he’s been dedicated to training since the age of fifteen. Known for his strict carnivore diet, Lee works out alongside renowned bodybuilders like Jay Cutler, Larry Wheels, and Breon Ansley.
Tristyn Lee’s workout routines are just as impressive as his physique and disciplined diet. He shares that people frequently ask about his workout split, though it tends to evolve.
“The truth is, the split matters much less than the amount of volume you’re doing each session. If you’re not able to recover before your next session, you may be doing too much. If you’re not getting any proxies for stimulus such as soreness, weakness in the following days, you may be doing too little.” — Tristyn Lee
Tristyn Lee emphasizes customizing your workout routine splits to target weaker body parts. For example, he adjusted his routine to focus more on his biceps. His approach is about listening to your body and finding a training style that suits you best.
From what he’s shared online, Lee has experimented with a modified push/pull/leg split and a bro split. If you’re skeptical about splits versus full-body routines, recent research shows that when training volume is equal, both methods are equally effective for building strength and muscle hypertrophy (1). Regardless of the split he follows, Lee approaches his training methodically, starting with lighter weights and progressively increasing to heavier loads. Below, we’ll break down both splits and explain his strategy.
Lee’s Six-Day Bro Split
Tristyn Lee’s workout routine bro split is for six days a week, and he hits each muscle group once a week. This allows his muscles to recover fully. It looks like this:
Monday: Chest
| Exercises | Sets | Reps |
| Incline Barbell Bench Press | 3 | 8-12 |
| Incline Dumbbell Press | 3 | 8-12 |
| Flat Bench Dumbbell Press | 3 | 8-12 |
| Machine Decline Press | 3 | 8-12 |
| Machine Incline Press | 3 | 8-12 |
| Pec Deck Flyes | 3 | 8-12 |
Tuesday: Arms
| Exercises | Sets | Reps |
| Machine Preacher Curls | 3 | 10-12 |
| Straight Bar Extensions | 3 | 10-12 |
| Barbell Bicep Curls | 3 | 10-15 |
| Incline EZ Bar Skullcrushers | 3 | 10-12 |
| Alternating Dumbbell Curls | 3 | 8-12 |
Wednesday: Legs
| Exercises | Sets | Reps |
| Leg Extensions | 3 | 8-12 |
| 45 Degree Leg Press | 3 | 8-12 |
| Barbell Back Squats | 3 | 8-12 |
| Standing Cable Hamstring Curls | 3 | 12-15 |
Thursday: Shoulders
| Exercises | Sets | Reps |
| Machine Side Lateral Raises | 3 | 8-12 |
| Standing Barbell Shoulder Press | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Dumbbell Rear Delt Flyes | 3 | 8-12 |
| Front Raises | 3 | 8-12 |
Friday: Back
| Exercises | Sets | Reps |
| Bent Over Rows | 3 | 10-12 |
| Lat Pulldowns | 3 | 10-12 |
| Seated Rows | 3 | 10-12 |
| Deadlifts | 3 | 10-12 |
| Single Arm Rows | 3 | 8-12 |
Saturday: HIIT Cardio
For these routines, Tristyn Lee uses kettlebells and takes a minute’s rest between the exercises.
| Exercises | Sets | Reps |
| One Arm Cleans | 3 | 10-15 |
| Kettlebell Front Swings | 3 | 10-15 |
| Goblet Squats | 3 | 10-15 |
| Single Arm Overhead Press | 3 | 10-15 |
| Reverse Lunges | 3 | 10-15 |
| Floor Crunches | 3 | 10-15 |
Circuit
Tristyn Lee rests for one minute after each exercise in this circuit. This study shows that circuit training improves cardiovascular fitness and strength (2).
| Exercises | Duration |
| Burpees | 45 secs |
| Butt Kickers | 45 secs |
| Squat Jumps | 40 secs |
| Mountain Climbers | 35 secs |
| Side Lunges | 45 secs |
| Pushups | 30 secs |
| Walking Planks | 45 secs |
| Leg Raises | 45 secs |
Sprints
Tristyn Lee does:
- 5 sets of 10-yard sprints and walks back to the beginning for each set.
- 5 sets of 20-yard sprints with walks back to the beginning for each set.
- 7 sets of 30-yard sprints where he runs backwards to the beginning.
- 10 sets of bleacher runs where he walks back to the beginning for each set.
Sunday: Rest
Sunday is rest day for the fitness influencer who prioritizes rest and recovery in all his training splits.
Tristyn Lee’s Modified Push/Pull/Leg Split 1
Tristyn Lee shared this seven-day modified push/pull/leg split, which he says he started doing after his bro split.
“Only this past year or so have I shifted to a modified push-pull leg split. Prior to that, I was doing a bro split and made great progress doing so.” — Tristyn Lee
Below is how he trains daily with this split, which hits each muscle group twice weekly.
- Day 1: Push (Chest, Side Delts, Triceps, Biceps) e.g., Incline Dumbbell Chest Press
- Day 2: Legs (Quads Primary, Hamstrings Secondary, Calves), e.g., Barbell Back Squats
- Day 3: Horizontal Pull (Back, Biceps), e.g., Rack Pulls
- Day 4: Rest Day
- Day 5: Push (Chest, Side Delts, Biceps) e.g., Dumbbell Shoulder Press
- Day 6: Legs (Hamstrings Primary, Quads Secondary, Calves) e.g., Barbell Deadlift
- Day 7: Vertical Pull (Back, Side Delts, Biceps) e.g., Pull Ups
“Monitoring progress in the gym (getting stronger or improving reps/sets week over week), as well as monitoring your recovery, will give you a good gauge of if the answer is more, less, or right where you need to be.”
Tristyn Lee’s Modified Push/Pull/Leg Split 2
Tristyn Lee has also shared this six-day push/pull/leg variation and says it was effective and he enjoyed doing it:
- Monday: Pull (Vertical Pulling Focus, Lats, Biceps, Rear Delts)
- Tuesday: Push (Shoulder Focused, Side/Front Delts, Triceps, Lower Chest)
- Wednesday: Legs (Hamstring Focused, Glutes, Quads, Calves)
- Thursday: Pull (Horizontal Pulling Focus, Biceps, Rear Delts)
- Friday: Push (Chest Focused, Upper Chest, Triceps, Side Delts)
- Saturday: Legs (Quad Focused, Hamstrings, Calves)
- Sunday: Rest
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References
- Ramos-Campo, D. J., Benito-Peinado, P. J., Andreu-Caravaca, L., Rojo-Tirado, M. A., & Rubio-Arias, J. Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Journal of strength and conditioning research, 38(7), 1330–1340. https://doi.org/10.1519/JSC.0000000000004774
- Ramos-Campo, D. J., Andreu Caravaca, L., Martínez-Rodríguez, A., & Rubio-Arias, J. Á. (2021). Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology, 10(5), 377. https://doi.org/10.3390/biology10050377
