What Is a Bro Split?
- Fysiobasen
- Oct 15
- 3 min read
A bro split is a training program that divides the body into different muscle groups, each trained on specific days of the week. This method is especially popular among bodybuilders and strength training enthusiasts. Instead of working the entire body in one session, a bro split focuses on one or two muscle groups per workout.
The idea is to allow each muscle group enough time to recover between sessions, while also providing high intensity and volume for growth.
How Does a Bro Split Work?
A typical bro split might look like this:
Monday: Chest and triceps
Tuesday: Back and biceps
Wednesday: Rest or light activity
Thursday: Legs (quadriceps, hamstrings, calves)
Friday: Shoulders and abs
Saturday: Rest or light activity
Sunday: Full rest or active recovery
This setup means each muscle group is trained intensely once per week, with ample recovery time before the next session.
Effect: Muscles have time to recover and grow between sessions.
Benefits of a Bro Split
1. More focus per muscle group
By dedicating a full session to one muscle group, you can perform a higher number of sets and exercises, which can maximize hypertrophy.
Effect: Better muscle development through higher training volume.
2. Optimal recovery time
Each muscle group typically has 5–7 days to recover before being trained again. This supports muscle repair and growth.
Effect: Improved recovery and reduced risk of overtraining.
3. Flexibility in scheduling
A bro split allows workouts to fit around personal schedules while still hitting all major muscle groups.
Effect: Easy integration into weekly routines.
4. Ideal for hypertrophy
The structure is particularly effective for those focused on building muscle size.
Effect: Supports muscle growth through targeted intensity and volume.
Drawbacks of a Bro Split
1. Lower training frequency per muscle group
Compared to full-body or push-pull-legs routines, muscles are trained less frequently. Some lifters may benefit from higher frequency for optimal gains.
Effect: Potentially slower progress in strength or size for some individuals.
2. Time-consuming
Since each workout focuses on fewer muscles, you need more sessions per week to cover the whole body.
Effect: May be difficult to maintain with a busy lifestyle.
3. Risk of overtraining if mismanaged
Without proper planning, volume and intensity may overload certain muscles without adequate recovery.
Effect: Increased risk of fatigue or injury.
Summary
A bro split is a structured training method that dedicates entire sessions to individual muscle groups. It provides excellent recovery and allows for higher training volume per muscle, making it effective for muscle growth. However, it may not be the best choice for beginners or those with limited training time. For those focused on bodybuilding and hypertrophy, it remains one of the most widely used and effective programs.
Sources
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2019). Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(Suppl 1), S1–S16.
Król, H., Piech, K., Wieloch, T., Sobota, G., & Petr, M. (2018). The influence of strength training session structure on muscle hypertrophy and strength gains. Journal of Human Kinetics, 62, 191–202.
American College of Sports Medicine (ACSM). (2021). ACSM's guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.
Schoenfeld, B. J., & Grgic, J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 40(4), 107–112.
Dankel, S. J., Mattocks, K. T., Jessee, M. B., et al. (2017). Frequency: The overlooked resistance training variable for inducing muscle hypertrophy? Sports Medicine, 47(5), 799–805.
