The "bro split" is a popular workout routine primarily used in weightlifting and bodybuilding that divides training across different days of the week, focusing on one major muscle group per workout day. Typically, it involves training each major muscle group once a week with high volume per session to maximize muscle fatigue and growth before giving the muscles time to recover for a full week. A common 5-day bro split might look like this:
- Monday: Chest day
- Tuesday: Back day
- Wednesday: Shoulders day
- Thursday: Legs day
- Friday: Arm day
- Saturday & Sunday: Rest days
Some people use a 3-day bro split as well, combining muscle groups on certain days. The rationale behind it is targeting each muscle intensively once per week allows for maximal volume and a full recovery period, though this approach has its critics who argue that the infrequency of stimulating the muscles may not be optimal for muscle growth. However, when programmed correctly, it can be effective, especially for beginners and those focusing on muscle size and strength. Bro splits are different from other training splits such as Push-Pull-Legs (PPL) or full-body workouts, which train muscle groups more frequently but often with less volume per session. Overall, the bro split is simple, enjoyable, and widely used, especially among bodybuilders and gym enthusiasts aiming to build muscle while dedicating distinct days to individual muscle groups.
