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The Bro Split Workout

The Bro Split Workout

“SJ, what actually is the ‘bro split’ you hear guys talk about in the gym so often?”

Just hearing the term ‘bro split’ you’re probably thinking this is some form of ineffective workout routine, and from my experience that’s far from the case.
People have different interpretations of what the bro split workout actually is but it’s essentially the 5 day split, or one main muscle group per day.

The bro split will see you having a dedicated day for chest, a dedicated day for back, a dedicated day for shoulders, a dedicated day for back and a dedicated day for legs (yes, bros should be training legs).

Why Does The Bro Split Get So Much Hate?

A quick Google search of the term ‘bro split’ and you’ll find a ton of different memes and message board forums hating on the bro split, deeming it a waste of time for gym-goers.
All of this hate is based around the premise that training each muscle group once per week isn’t enough to make any real progress.

“if you train your chest on Monday then don’t bench press again ’till the following Monday there’s NO WAY it can grow!!!”

Here’s the thing – I guarantee the majority of these guys hating on this workout regime haven’t performed it, or if they have their exercise choice, intensity and rep ranges were incorrect.
I’ve been following essentially a bro split style regime for the past 5 years and have seen consistently gains in terms of both size and strength.

With a bro split we’re able to hit each muscle group with far more volume and intensity than if we were training it multiple times per week, not to mention niggling shoulder issues etc. that are associated with bench pressing & shoulder pressing multiple times per week.

That Said…

The bro split isn’t for everyone.

I don’t recommend newcomers to the gym immediately jump on a bro split/5 day split style workout as the majority of their time should be spent on the big compound lifts such as the squat, deadlift, overhead press and bench press. Exercises like the dumbbell lat raise, hammer curls, triceps pushdowns etc. are fantastic, but these are more useful later down the track.

The key as a newcomer to the gym is to build up your base, as such I will always recommend a no BS, simple routine like StrongLifts 5×5 to newbies.

After at the very least a year or two of consistently performing this routine they should have established a base that is now ready to have the ‘bro split’ applied – delving into each muscle group in detail with far greater volume.

Pros of The Bro Split

  • We’re able to dedicate an entire workout to each muscle group rather than hitting a couple of exercises for multiple body parts.
  • As an advanced lifter (at least a few years of consistent training) you’ll find this to be a fantastic way to progress both size and strength wise.
  • We’re able to incorporate isolation to target weak points such as particular heads of the triceps etc. which isn’t really possible on a push-pull-legs or full body regime.
  • It’s a fun way to train!

Cons of The Bro Split

  • Not a particularly efficient routine for newcomers to build size and strength in the gym (opt for full body or push-pull-legs).
  • The bro split can be quite time consuming, generally dedicating an hour per workout 5 or 6 days a week.

Sample Bro Split Workout Regimes

Bro Split Workout Example 1

Chest

  • Barbell Bench Press – 4 x 6 reps
  • Incline Dumbbell Press – 4 x 6 reps
  • Chest Dips – 4 x failure
  • Incline Dumbbell Fly – 4 x 6 reps

Back

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps

Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Front Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps

Arms

  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Grip Bench Press – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps

Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps

Bro Split Workout Example 2

Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Front Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps

Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps

Back

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps

Chest

  • Barbell Bench Press – 4 x 6 reps
  • Incline Dumbbell Press – 4 x 6 reps
  • Chest Dips – 4 x failure
  • Incline Dumbbell Fly – 4 x 6 reps

Arms

  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Grip Bench Press – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps

Bro Split Workout Example 3

Chest & Triceps

  • Barbell Bench Press – 4 x 6 reps
  • Incline Dumbbell Press – 4 x 6 reps
  • Chest Dips – 4 x failure
  • Incline Dumbbell Fly – 4 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Grip Bench Press – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps

Back & Biceps

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps
  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps

Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps

Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Front Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps

Arms

  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Grip Bench Press – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps
  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps

What’s Your Take On The Bro Split Workout? Let Me Know Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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