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If youu2019ve ever considered lifting weights, then youu2019ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach.
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What is the Bro Split Workout Program? If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach. The bro split workout routine is nothing more than an approach to organizing your training, and there are many ways to go about that. For example:
Monday – Chest and tricepsTuesday – Back and bicepsWednesday – offThursday – Legs and absFriday – ShouldersSaturday and Sunday – Rest
As you probably noticed, with the bro split, you devote each workout to one or two muscle groups. Typically, you train each muscle group once every seven days and do a total of three to six weekly workouts. One of the great things about the bro split is that you can vary the training frequency, depending on how often you can (or want to) train. You can also organize your weekly workouts in numerous ways. If you prefer to have shorter and more frequent workouts, the bro split can accommodate. If you don’t want to train chest on Monday, but on Thursday, you can do it. The scheduling flexibility is fantastic.
The bro split has been around for decades, and it’s been used by many bodybuilders. We don’t know exactly where it originated from, but, because of its simplicity, the bro split became incredibly popular among bodybuilders and recreational lifters alike.
The Bro Split Workout Program • Monday (Chest) Flat barbell bench press – 4 sets of 6 to 8 repsIncline dumbbell press – 4 sets of 8 to 12 repsPlyometric push-ups – 4 sets of 10 to 20 repsLow cable chest fly – 3 to 4 sets of 15 to 25 reps
Tuesday (Back) Rack pull deadlifts – 4 sets of 5 to 8 repsPull-ups or chin-ups – 4 sets of 5 to 10 repsSingle-arm dumbbell row – 4 sets of 8 to 12 repsSeated cable rows – 3 to 4 sets of 12 to 15 reps
Wednesday (Shoulders and Traps) Overhead barbell push-press – 4 sets of 6 to 12 repsSeated single-arm dumbbell overhead press – 4 sets of 8 to 12 repsStanding barbell shrugs – 3 to 4 sets of 6 to 12 repsLateral cable shoulder raises – 3 to 4 sets of 12 to 20 repsCable face pulls – 3 to 4 sets of 15 to 25 reps
Thursday (Legs and Abs) Barbell high-bar back squats – 4 sets of 6 to 10 repsGlute-ham raises – 4 sets of 8 to 12 repsHack squats – 3 sets of 8 to 15 repsLying hamstring curls – 3 sets of 12 to 15 repsSeated leg extensions – 2 to 3 sets of 12 to 20 repsMachine calf raises – 2 to 4 sets of 10 to 20 repsHanging knee raises – 2 to 4 sets of 10 to 20 reps
Friday (Biceps, Triceps, and Forearms) EZ-bar bicep curls – 3 sets of 6 to 10 repsClose-grip bench press – 3 sets of 6 to 10 repsDumbbell hammer curl – 3 sets of 8 to 12 repsRope cable tricep extension – 3 sets of 10 to 15 repsPreacher curl – 3 sets of 12 to 20 repsOverhead tricep extensions – 3 sets of 12 to 20 repsPlate pinches – 3 sets of 30 to 60-second holds (per hand)
