
In the past decade, the popularity of evidence-based training has continued to rise. Training methods and principles that were once vital are now seen as inefficient as our understanding develops. Walking into a gym, you’ll find lifters focusing on important training determinants such as volume, intensity, and rest periods.
With the rise of new training methods, the effectiveness of the bro split training principle continues to be questioned. Programs such as the Arnold split are still widely adopted but often scrutinized for scientific merit. Despite this, the bro split and its different variations remain a widely popular way to work out.
In this article, we explore the bro split in detail, discussing our best routine and the relevance of each program. We look at the principles behind the bro split and how these may relate to scientific methods. Finally, we end by detailing the advantages and drawbacks to give you an impartial overview.
The Best Bro Split Workout For Full Body Growth
The bro split continues to be a staple part of many lifter’s training programs. Like most things, it offers several advantages and drawbacks when programming.
Our bro split routine is designed to promote muscle growth in 12 weeks. This is the breakdown:
We’ve designed it to give you two days of rest every week. These can be programmed as needed to fit your lifestyle.
The Science-Based Bro Split Workout Routine
Our science-based bro-split routine below uses the typical 5 day workout split. We have discussed each day in detail to give you a better understanding of how they fit together.
Each workout day focuses on a specific muscle group. These are the chest, back, legs, shoulders, and arms. An example week using the workout below could look something like this:
- Monday — Chest Day.
- Tuesday — Back Day.
- Wednesday — Rest Day.
- Thursday — Leg Day.
- Friday — Arms Day.
- Saturday — Shoulder Day.
- Sunday — Rest Day.
It’s important to perform a suitable warm-up before each session. This helps to increase body temperature, promote blood flow, and improve joint mobility. When done correctly, this can reduce subsequent injury risk.
For the sessions above, perform a small pulse-raiser consisting of aerobic exercise. Following this, perform some dynamic stretches that use the same muscle groups.
Our bro split principles are simple and easy to follow:
- When appropriate, the big, compound lifts are performed at the start of each session. These focus on the large muscle groups for the primary movements. They often require multiple joint movements.
- Isolation exercises are performed afterward. These use fewer muscle groups but isolate the primary mover, providing a targeted exercise stimulus. They often involve single joint movements.
Abdominal exercises are included at the end of each session. This ensures that the core muscles and their activity during exercise are not ignored.
Day 1: Chest Day
On day one, the chest day starts with a compound bench pressing movement. This works the three pectoralis major heads as the primary movers. The triceps brachii, serratus anterior, and anterior deltoids perform secondary roles.
Following this, the four isolation-type movements focus on different areas of the chest. They’re designed to promote well-rounded chest development using a good variety of exercises.
At the end of the session, the crunch offers isolated core work, targeting the upper rectus abdominis. The erector spinae and obliques work as secondary movers.
Exercise | Sets x Reps | Rest (between sets) |
---|---|---|
Barbell Bench Press | 3–5 x 5 reps | 2–3 minutes |
Incline Dumbbell Bench Press | 3–4 x 8–12 reps | 60–90 seconds |
Chest Dip | 3–4 x 8–12 reps | 60–90 seconds |
Chest Fly Machine | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Pullover | 3–4 x 8–12 reps | 60–90 seconds |
Crunch (weighted if needed) | 3–5 x 12–20 reps | 60–90 seconds |
Day 2: Back Day
Day two is a dedicated back day. Like the chest day, it starts with a dedicated strength movement.
The functional benefits of the barbell deadlift are well-known. It should form the backbone of any high-quality resistance exercise program as a foundational movement. It works the glutes and hamstrings as the primary movers.
The four isolation-type movements are designed to work different parts of the back. These include the latissimus dorsi, rhomboids, and trapezius. At the end of the session, the cable woodchopper provides a rotational abdominal exercise that primarily targets the obliques.
Exercise | Sets x Reps | Rest (between sets) |
---|---|---|
Barbell Deadlift | 3–5 x 5 reps | 2–3 minutes |
Lat Pulldown/Pull-up (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Wide-grip Cable Row | 3–4 x 8–12 reps | 60–90 seconds |
Trap Bar Shrug/Dumbbell Shrug (if trap bar not available) | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Single-Arm Bent Over Row | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Woodchopper | 3–5 x 12–20 reps | 60–90 seconds |
Day 3: Leg Day
Day three is a targeted leg day focusing on the major muscles of the lower body. These include the quads, hamstrings, glutes, and calves.
The workout starts with the barbell squat as the compound leg movement. The benefits of regular squatting include improved everyday movement, better joint health, and improved core strength.
The hypertrophy-focused section uses four isolation exercises, alternating two exercises weekly for well-rounded development.
At the end of the session, the hanging leg raises target the lower rectus abdominis, providing a core challenge. The upper rectus abdominis and obliques are two other core muscles that perform secondary roles.
Exercise | Sets x Reps | Rest (between sets) |
---|---|---|
Barbell Squat | 3–5 x 5 reps | 2–3 minutes |
Dumbbell Romanian Deadlift/Stiff Leg Deadlift (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Leg Extension x Leg Curl | 3–4 x 8–12 reps | 60–90 seconds |
Barbell Hip Thrust | 3–4 x 8–12 reps | 60–90 seconds |
Seated Calf Raise/Standing Calf Raise (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Hanging Leg Raise (weighted if needed) | 3–5 x 12–20 reps | 60–90 seconds |
Day 4: Shoulder Day
Day four is a dedicated shoulder day, focusing on the three deltoid heads of the shoulder muscle complex. The workout starts with a functional military press exercise, working the anterior deltoids and lateral deltoids as primary movers.
The hypertrophy section focuses on isolation movement that works the lateral and rear deltoids. This is done using a combination of cables and free weights. This provides added time under tension and an additional stability challenge.
At the end of the session, the kneeling cable crunch targets the upper rectus abdominis. The lower rectus abdominis and obliques work as the secondary movers.
Exercise | Sets x Reps | Rest (between sets) |
---|---|---|
Barbell Military Press | 3–5 x 5 reps | 2–3 minutes |
Cable Lateral Raise | 3–4 x 8–12 reps | 60–90 seconds |
Rear Delt Fly Machine/Dumbbell Bent Over Rear Delt Fly (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Barbell Front Raise | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Upright Row | 3–4 x 8–12 reps | 60–90 seconds |
Kneeling Cable Crunch | 3–5 x 12–20 reps | 60–90 seconds |
Day 5: Arms Day
Day five finishes the weekly training program with an arm-focused training session. This uses exercises that work the biceps brachii and triceps brachii muscles.
The start of the session uses the foundational chin-up movement. This requires no equipment and develops a functional movement pattern.
The hypertrophy-focused isolation exercises primarily use dumbbell movements. This may help to identify possible muscular imbalances that commonly cause injury. It also means that this session can be done at home with a suitable bar and a pair of dumbbells.
The session uses a variety of grips to target different muscle heads. To finish the session, the dumbbell v-up targets the rectus abdominis muscles. The obliques, quads, and iliopsoas muscles work as secondary movers.
Exercise | Sets x Reps | Rest (between sets) |
---|---|---|
Chin-up (weighted if needed) | 3–4 x 8–12 reps | 2–3 minutes |
EZ Bar Preacher Curl | 3–4 x 8–12 reps | 60–90 seconds |
Bayesian Curl/Dumbbell Incline Curl (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Hammer Curl/Rope Hammer Curl (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Zottman Preacher Curl | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell Wrist Curl/Reverse Wrist Curl (alternate weekly) | 3–4 x 8–12 reps | 60–90 seconds |
Dumbbell V-Up | 3–5 x 12–20 reps | 60–90 seconds |
What Is The Bro Split?
A bro split, also referred to as a body part split, is a type of training method. It involves splitting the week up according to the five major muscle groups.
The general idea is that each muscle group gets targeted once a week with adequate volume. Because each muscle gets its own workout day, this also ensures enough recovery time. True to its name, the goal of bro splits is to promote muscle growth or muscular hypertrophy.
The bro split remains one of the oldest and most widely adopted training methods today. Walk into any commercial gym and you’ll likely find hundreds of bros focusing on one body part. Come back the next day and it’ll be a different one.
In the 1900s, the interest in gym culture developed with the risk of full-body workouts. For the following five decades, full-body workouts remained a training staple.
From the 1950s onwards, well-known trainers started to talk about and promote split-body routines. Following this, it was widely adopted alongside the rise of the bodybuilding culture and dedicated physique shows.
Because of this, the bro split has been around since the golden era of bodybuilding. Due to its deep routes in society, most people still assume it’s the best and only way to train.
Recommended Weight Load
For meaningful progress, performing the bro split using the correct programming is half of the battle. This means that the main determinants of resistance training need to be followed. These are lifting volume, exercise intensity, and rest periods.
Training intensity refers to the difficulty of the exercise which is determined by the weight you’re lifting. The recommended weight load will vary according to different training goals.
The training sessions above can be split into two main parts. The first is a strength-based compound movement at the start. The second is a collection of hypertrophy exercises that end with a core movement using higher repetitions.
We can base the recommended weight loads on your one repetition maximum or 1RM. This is the amount of weight you can lift for one repetition with good form. These are the suggested loading recommendations according to each training goal:
- Strength And Power Training — 80%–100% of your 1RM.
- Hypertrophy Training — 60%–80% of your 1RM.
- Endurance Training — 40%–60% of your 1RM.
In terms of the bro split workouts above, this means you’ll perform the first movement using 80%–100% of your 1RM. On the arms day, you’ll perform the chin-up using your body weight. For the middle isolation exercises, you’ll perform them using 60%–80% of your 1RM.
This ensures dedicated body part sessions that start with a compound strength-based movement. Following this, the bulk of the session contains hypertrophy-focused isolation exercises.
How To Progressive Overload
Progressive overload is a resistance training principle that involves gradually increasing the exercise intensity, lifting volume, or exercise frequency. This refers to the exercise difficulty, the amount of work performed, and the number of exercises. When correctly applied, this allows the body’s adaptive response to take place, whether it’s increasing muscular strength or size.
Our bro split programs use strength-based and hypertrophy-based movements. Therefore, the progressive overload principle will be applied differently.
For the strength-based movements, the focus will be on increasing the lifting intensity. This means keeping the reps and sets the same while increasing the amount of weight lifted. When doing this, it’s important to ensure proper form to reduce the chances of injuries occurring.
For the hypertrophy-based movements, the focus should be on training volume. Move up the ranges once you can perform the repetitions at the lower end. Once you’ve hit the upper end, you’ll increase the load and start again.
Remember that training strength and hypertrophy can then produce those results. The main idea of our bro split is to perform the bulk of your training for hypertrophy while building strength.
Within these sessions, supersets and drop sets can increase intensity and volume. In these, you perform multiple exercises with no rest or drop the weight during the set.
Benefits Of Bro Split
Before we look at potential drawbacks, let’s look at the benefits of performing a bro split. Consider these when deciding if to use it for your training program.
Focused Muscle Group Training
An advantage of the bro split is that it keeps things simple. Each workout provides focused muscle group training, using one large muscle each session.
Each session is well-organized, with a strength-based movement and some hypertrophy-type isolation exercises. The inclusion of both is said to be equally effective for hypertrophy when volume is matched. Multi-joint movements appear to be superior for strength gains.
This focused training may allow more daily training volume for the larger muscle groups. This is due to the possible higher training intensity when focusing on one muscle group.
Ample Recovery Time
Recovery is an important aspect of any training routine. It should be seen as important as the main determinants like volume and intensity.
Rest allows beneficial training adaptations to take place. Muscle tissue breaks down and is rebuilt bigger. Muscle glycogen stores are replenished for energy.
A minimum rest period of 48–72 hours is suggested. The bro split allows ample recovery time for this to happen.
Encourages Muscle Symmetry

The bro split focuses on one muscle group per session. This ensures that each large muscle group is evenly worked throughout the week.
In other words, this simple organization allows training volume to be split evenly. When doing this, it’s easier to keep track of the work done for each of the large muscle groups.
This helps with even development, ensuring better muscle symmetry when correctly applied. This makes the bro split a great option for hypertrophy athletes focused on body image such as bodybuilders.
Easier To Manage Fatigue
Overreaching occurs after several hard days of training. Improper management may lead to overtraining. This occurs when you exceed your body’s capacity to recover from exercise.
Overreaching is common in athletes with an estimated prevalence of 5%–60%. Overtraining is less common.
When this occurs, it can cause excess inflammation, pain, and reduced mobility. In some cases, this may lead to reduced performance.
The bro split gives you a week of rest between each muscle group. This makes it easier to manage fatigue and reduce the risk of overtraining. Because of this, you may be able to maintain better performance for each session.
Bro Split Drawbacks
As with most things, we need to consider some drawbacks when presenting an impartial view. Here are some of the drawbacks to bear in mind before programming the bro split.
Time-Consuming
The bro split requires you to commit to five weekly sessions. For most people, this can be quite time-consuming depending on their schedule. This is true for those with a busy work schedule or social commitments.
While the rest days can be switched around, the bro split offers less flexibility compared to other split options. This is something to bear in mind when deciding if the bro split is suitable. It may form a barrier to exercise that would need to be addressed.
Low Training Frequency Per Muscle Group
Training frequency refers to the amount at which a muscle group is training. Evidence suggests that training frequency doesn’t matter when exercise volume is equated. However, this means that you need to perform extra-long training sessions to get the same volume as other splits.
This may be a good or bad thing depending on your requirements and lifestyle. Alongside this, some people may prefer training muscle groups more often than once a week. Individual preferences need to be considered when programming.
Reduced Functional Strength
Functional strength is the ability of the body to perform functional movements that resemble those used in real life. Examples include picking your children up off the floor or putting the shopping away.
The bro split mainly focuses on single-joint isolation-type exercises. These are less representative of functional strength training. This may reduce functional strength capabilities compared to other split options.
Even with improved hypertrophy, the reduced function may lead to inefficient movement patterns and increase injury risk. This makes it a poor training choice for functional athletes.
Risk Of Overtraining Smaller Muscles

As mentioned above, each session focuses on one muscle group. This includes the smaller muscle groups such as the biceps and triceps. These require a smaller volume of training compared to the large muscle groups.
This may increase the risk of overtraining the small muscle groups when large daily training volumes are performed. While proper training organization can reduce the chance of this occurring, it still becomes a more present risk.
Who Should Do The Bro Split?
The suitability of the bro split depends on your training goals and ability level. The bro split is suitable for individuals with specific goals and a base level of training exercise. Here are some of the populations that may benefit:
- Bodybuilders — The main goal of any bodybuilder’s training program is muscle hypertrophy, or to gain muscle. This is mainly done for aesthetic purposes. With volume being a main determinant of hypertrophy, the bro split is well-suited to bodybuilders.
- Intermediate Athletes — Beginners need to focus on building a solid lifting foundation using full-body workouts. Once developed, changing to a bro split may provide additional benefits. The focused sessions may help to promote increased training volume and intensity.
- Recreational Gymgoers — With a solid training base, recreational lifters may switch to a bro split for added training variety. Alongside this, they may prefer the bro split to other methods. The right option can be based on preferences and training goals.
- Those Looking For Longer Recovery — The bro split organizes training so that you work one muscle group per week. Individuals may require more recovery time due to age, injury, or fatigue. The increased bro split recovery time may be better for these populations.
- Individuals Wanting Longer Workouts — Each bro split session focuses on one large muscle group for an extended period. The bro split is a great option for those who prefer focusing on one muscle group for a dedicated session.
Comparison Of Bro Split And Others
Alongside the bro split, several other popular training methods can be used. The suitability of each one depends on training goals, ability level, and individual preferences. With some studies showing no differences, we’ve compared some of them below.
We’ve compared three popular variations to help you choose.
Bro Split Vs. Push Pull Leg (PPL)
A push-pull-legs split divides the training sessions according to the main movement patterns. These are pushing, pulling, and legs. The benefit is that you can train muscle groups that naturally work together.
The push workout targets the chest, shoulders, and triceps muscles. In the pull workout, the back and biceps are the primary movers. This includes the latissimus dorsi muscles, trapezius, rhomboids, and rear deltoids.
In the legs sessions, you train the quadriceps, hamstrings, glutes, and calves as the main muscle groups.
These are the main differences to be aware of:
- The push-pull-legs split can be programmed using three or six sessions. This can vary depending on your programming. The bro split uses five sessions with two rest days.
- The bro split focuses on one large muscle group each session. The push-pull-legs split focuses on multiple large muscle groups.
- The push-pull-legs split is largely adopted by power and strength athletes. The bro split is mainly performed by bodybuilders.
- The bro split ensures full recovery before each muscle group is worked. The push-pull-legs split means that you may work large muscle groups when fatigued.
Bro Split Vs. Upper/Lower Body
The upper/ lower body splits training into the top and bottom halves of your body. These are the upper body and lower body.
The upper body sessions focus on the chest, shoulders, arms, and back. The lower body positions focus on the quadriceps, hamstrings, glutes, and calves. Targeted core training is usually added at the end of some sessions.
These are the main differences to consider:
- The upper-lower split allows a greater training frequency. When applied correctly, this may promote more weekly lifting volume. Because of this, care needs to be taken to prevent overtraining.
- The bro split is performed five times a week with two rest days. The upper-lower body split can be performed using four or six sessions per week.
- The recovery periods when using an upper-lower body split may be a lot smaller than when using a bro split. This is something that needs to be carefully managed.
- The upper-lower body split focuses on multiple large muscle groups per session. The bro split focuses on one major muscle group, allowing more volume over a single workout.
Bro Split Vs. Full Body
In the full-body split, you exercise using all major muscle groups. This means that your whole body will be stimulated in one workout. The upper body, lower body, and core muscles will each be involved to different degrees depending on the session.
- The full-body split allows more programming freedom. You can change the workout frequency according to your lifestyle and work commitments. The bro split means that you have to perform five weekly sessions.
- Working the full body in every session increases the chances of overtraining. The bro split ensures that you can get enough rest between muscle groups.
- Working multiple large muscle groups in one session makes it harder to maintain training intensity. This means some large muscle groups may get a lower exercise stimulus depending on exercise order.
- The increased focus on large muscle movements means that the full-body routine may be better for strength gains.
When volume is the same, the differences in muscle strength and hypertrophy are suggested to be equal. Therefore, the correct split may depend on your training schedule and individual preferences. However, high-level athletes and lifters may benefit from the splits that promote larger muscle movement patterns.
Conclusion
Regardless of the name and its associated meanings, the bro split possesses scientific merit. With this, it seems like the founders were on the right track when using it back in the 1950s.
Our bro split gives you a five-day program that’s easy to perform and progress. Each workout starts with a strength-based movement followed by a series of hypertrophy-focused isolation exercises. We’ve included a core exercise at the end for well-rounded development.
When using the bro split, follow the main training principles discussed above. Doing this allows noticeable progress while enjoying the bro training schedule. In simple terms, this means focusing on one large muscle group each session using enough training intensity and volume.
Frequently Asked Questions
A bro split is an effective training method that remains a popular choice among exercisers. Despite its name, it follows scientific principles which give it merit. Like anything, it also has its drawbacks.
Like most bodybuilders, Arnold did follow a bro split in some of his training. This involved the classic bro split and training twice a day. The Arnold split is one of his favorite bro splits that’s still widely performed.
The right option between the bro split and push-pull-legs split depends on your training goals and preferences. Both are effective training methods when programmed correctly. The bro split offers longer rest periods and may offer more daily volume.
Beginners can follow a bro split if they wish but this wouldn’t be the best choice. At this stage of training, focus on whole-body functional movements to develop the training basics. Following this, a bro split may be used.
If you miss a workout day, look to perform it on one of the designated rest days if possible. If you can’t do this, continue your week as normal and wait for the next one. Otherwise, ensure you follow your normal programming.
The correct timeframe will depend on your stage of training and exercise goals. Generally speaking, start with 2–3 months. After this point, assess your progress and adjust if necessary.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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