The Bro Split Workout Explained
What Is the Bro Split?
The bro split is a popular training style focusing on one or two body parts in one session. Therefore, users of this routine will typically train for five to six days a week to address every body part, as each will only be trained once per week. The name "bro splits" stems from the trend that the fitness community refers to gym goers as "gym bros" and many of them would only focus on one body part in a training session.
How to Do a Bro Split
The main body parts in the bro split are the chest, back, arms, legs, and shoulders. Each session consists of training one of these body parts. You may change the order of the day each body part is trained according to recovery and preference and manipulate rest days.
Benefits of the Bro Split
By targeting one body part each session, you can attack it with maximum intensity, which is high volume and load, without other muscle group training that reduces the isolation. In addition, each body part will be fully recovered and ready for another high-intensity session after one training cycle. Because of this feature, many bodybuilders would perform the bro split or a variation of it to maximize hypertrophy.
Bro Split Workout Plan
Here is a sample bro split routine. You do not have to copy everything exactly the way presented, as no one can be trained the same way. Use trial and error to develop a routine that best fits you!
Day 1: Chest
Barbell bench press: 3 sets of 10 reps
Dumbbell incline press: 3 sets of 10 reps
Cable crossover: 6 sets of 10 reps
Pec deck: 3 sets of 10 reps
Day 2: Back
Deadlift: 3 sets of 10 reps
Lat pulldown: 4 sets of 10 reps
Cable row: 3 sets of 10 reps
Single-arm dumbbell row: 3 sets of 10 reps
Day 3: Rest
Day 4: Shoulders
Seated overhead press: 3 sets of 10 reps
Lateral raise: 3 sets of 10 reps
Cable lateral raise: 2 sets of 12 reps
Reverse pec deck: 3 sets of 10 reps
Day 5: Legs
Barbell back squat: 4 sets of 10 reps
Leg press: 3 sets of 12 reps
Bulgarian split squat: 3 sets of 10 reps on each leg
Leg Extension: 3 sets of 12 reps
Leg curl: 3 sets of 12 reps
Adductor machine: 3 sets of 12 reps
Calf raise: 3 sets of 15 reps
Day 6: Arms
Barbell curl: 3 sets of 10 reps
Dumbbell curl: 3 sets of 10 reps
Preacher curl: 3 sets of 10 reps
Triceps pushdown: 3 sets of 10 reps
French press: 2 sets of 10 reps
Dip machine: 2 sets of 12 reps
Day 7: Rest
Left the below full body workout routine so I can use the similar coding for the bro split routine.
Sample Full-Body Workout Routine
| Warm-Up (5-10 minutes) | |||
| Jogging (e.g., jumping jacks) | |||
| Jumping Jacks | |||
| Dynamic stretches | |||
| Upper Body Exercises | |||
| Push-ups or Bench Press | 3 | 12 reps | |
| Pull-ups or Bent-Over Rows | 3 | 12 reps | |
| Biceps Curl | 3 | 12 reps | |
| Triceps extension | 3 | 12 reps | |
| Lower Body Exercises | |||
| Squats or Leg Press | 3 | 12 reps | |
| Deadlifts or Hip Thrust | 3 | 12 reps | |
| Leg Extension | 3 | 12 reps | |
| Leg Curl | 3 | 12 reps | |
| Core Exercises | |||
| Planks | 3 | 1-minute | |
| Leg Raise | 3 | 15 reps | |
| Cool-Down (5-10 minutes) | |||
| Light cardio (e.g., walking, cycling) | |||
| Static stretching | |||
Recommendations to Take into Consideration
For beginners, it is sufficient to do a full-body workout three times a week to see significant growth since the body will respond to any stress. Doing a bro split, which is high-intensity and requires frequent travelling to the gym, may not be ideal for many. Therefore, always prioritize self-perception and preference when entering a split and adjust it accordingly. In addition, you may wish to combine chest day with triceps training and back day with biceps training to be more efficient as both will be worked. Moreover, be mindful of the intensities for each muscle group as some are more resilient to stress, such as the biceps and shoulders, and some may need more time to recover, such as the hamstrings and lower back.
