What is the Bro Split?

What is the Bro Split?

If you’re having a hard time planning your workouts, the Bro Split is the best option for you. Many individuals spend a long time spinning their wheels only to have little change in results. But with the Bro Split, it’s becoming a highly popular bodybuilding routine due to how advanced it is.

Doesn’t matter if you’re the competitive type or not; this workout routine will help you achieve the muscle gain you’ve always dreamed of.

We shall deep dive into the ‘Bro Split’ world and unravel the mystery behind it. But first, you might not even be aware of it, so let’s find out what it is!

When you think of Bro Split, you think of ‘one of the best bodybuilding routines’. Being among the most popular and successful routines around the globe, it’s well-loved by all enthusiastic bodybuilders.

It’s considered a sort of split training exercise that allows you to work on significant parts of the body for a whole week.

Over the course of 7 days, you must devote your time and energy to working out on a particular muscle category. This allows you to build your muscles every day while performing exercises that are strategic.

Bro Split Why is it called Bro Split?

This type of routine is called Body Split as it splits the days as well as focuses on various parts of the body every other day. So, for example, you focus on the chest one day, the next on the abs, and then the other on the shoulders.

This means you’re dividing your workout regime into different focus areas and muscle groups. It’s a body-building tool that is greatly common in gym/workout magazines as well as with the fitness role models that you may have.

However, it does not qualify as ‘proper training’ because there is no evidence of actual help. The community built on evidence-based fitness disparages such routines because of how scientifically inaccurate it is. Thus, it must not be as effective in gaining body strength & muscle.

At the end of the day, this type of training will only allow you to reach your goals if you’re diligent. How you program, it will also play the role of the dependent factor.

So, as the routine suggests, “Bro, Split!” Plan your training accordingly, make sure your sets and reps are a wise strategy, and you will see noticeable changes even if you’re new at this.

Does the Bro Split build muscle?

Although the Bro Split workout strategy receives a lot of criticism owing to the inadequate evidence for efficiency, there is a philosophical belief behind it. The critique suggests that the levels at which protein within the muscles are synthesized within 36 hours of a workout.

So, if the individual does not focus on a specific body part to two-three times per week, they lose the ability to grow their muscles. Another problem was found in the study by the Journal of Strength & Conditioning Research, wherein the philosophy of frequent training was tested.

The examination concluded with the fact that high-frequency exercises involving resistance workouts do not involve beneficial perks and extra strength as one would think. With the intensity levels and volume of activity being the same as lower frequency training, there won’t be much difference in results.

Thus, trainers are expected to endure longer and more vigorous workouts with 3 thirteen-minute intervals on a weekly, rather than a session for 8 weeks. This means that sufficient training every week is a must if you want to build your muscle growth.

You need not even maintain a high muscle protein synthesis, according to Gomes et al. (2019). This all concludes to the point that Bro Split is quite effective when it comes to muscle building and the effectiveness of workout.

structure a Bro Split

How many sets and reps Bro split?

Bro Split does not involve only focusing on one muscle and body part a day, and it actually includes a lot of heavy lifting of particular sets. For instance, seeing a man getting ready to exercise through a massive drop set while 5 dumbbells lie at his feet is not a surprise.

So, the following are a few of the most typical training methods used in Bro Split that tell you about how many sets and reps are involved:

Drops Sets

A drop set is one that comes packed with specific amounts of weight lifting to the point of near fatigue. You need to lower the weight quickly to stop this exercise before you get too fatigued. The concept behind this is to bring in a higher volume by making the muscle fail completely.


Most bodybuilders like consistency and repetition, so supersets are when you work out with exercises (two or more) that are similar one after another. Doing this set ideally involves getting a lot of work completed in little time while switching up the pattern of performance so as to prevent fatigue.

Forced Reps

You need a partner for this workout as you require help with the reps you will do. This is quite similar to drop sets, but you’re only relying on someone else to help lighten the weight.

How do you structure a Bro Split?

With the help of Bro Split, you can easily train your whole body throughout the week by doing combined exercises as well as isolation. For heavyweight lifting & dumbbells, you can employ barbells to boost your body strength and muscle.

Dips and pull-ups can easily be incorporated so as to help enhance the workout regime and increase variety.

Following this type of training is a great way to have an organized workout routine and overall attain outstanding results.

Here is an example of what a Bro Split workout routine looks like:

  • Monday – Chest workout
  • Tuesday – Back workout
  • Wednesday – Trap & Shoulders exercise
  • Thursday – Leg & Abs exercise
  • Friday – Focus on Biceps, Forearms, & Triceps
  • Saturday and Sunday will typically be rest days.

These days can be alternated so that your cardio workout or core exercises are not interrupted, and you have enough rest to maintain your motivation.

This also allows you to increase your body muscles without losing the gains because of too much rest.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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