Bro splits are a way of dividing one's training up across a week, specifically as it relates to weightlifting. Generally speaking, Bro Splits divide the training across major muscle groups.
Understanding the Bro Split Training Method
The term "bro split" refers to a popular method of structuring a weekly weightlifting routine. Instead of training the entire body or multiple muscle groups in a single session, you dedicate each workout session to one or possibly two major muscle groups.
How Bro Splits Work
In a typical bro split, your training week is divided so that you focus intensively on a different muscle group each day. This allows for high volume and intensity for that specific muscle or muscle group during the workout, followed by several days of rest for that area before it's trained again.
Common examples of muscle groups targeted daily in a bro split include:
- Chest
- Back
- Shoulders
- Arms (often Biceps and Triceps together or separately)
- Legs (often Quads, Hamstrings, and Calves)
A Typical Bro Split Schedule
While variations exist, a classic bro split might look something like this over a five or six-day training week:
| Day | Muscle Group(s) Trained |
|---|---|
| Monday | Chest |
| Tuesday | Back |
| Wednesday | Shoulders |
| Thursday | Legs |
| Friday | Arms (Biceps & Triceps) |
| Saturday | Optional Rest or Abs/Calves |
| Sunday | Rest |
This structure allows individuals to dedicate significant focus and volume to each muscle group per week.
Why Are They Popular?
Bro splits have been popular for many years, especially among bodybuilders. Their appeal often lies in the ability to:
- Focus completely on one muscle group per session.
- Perform a high volume of exercises for that specific muscle.
- Potentially achieve a significant "pump" in the target muscle.
- Provide ample rest time for each muscle group between workouts.
