The Bro Split Workout Explained

Table of Contents

    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. 


    Jerry Li (CPT & BKin)

    Jerry Li is a certified personal trainer with the International Sports Science Association (ISSA). He has a Bachelor's degree in Kinesiology and is pursuing a Master of Professional Kinesiology (MPK) at the University of Toronto. Jerry has a specialist certification in bodybuilding and a passion for powerlifting. He is also certified as a Nutritionist by the ISSA.

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