About this routine
The bro split divides your week into 5 days. One each day, you focus on training one muscle group. In the high-intensity bro split, the aim is to exhaust each muscle group fully on its workout day, which will promote maximal muscle growth and strength gains.
A typical bro split might look something like this:
- Monday – Chest
- Tuesday – Shoulders
- Wednesday – Legs
- Thursday – Back
- Friday – Arms
The most important part of planning your bro split is choosing the exercises you will perform on each day of the routine. The aim is to avoid conflicting exercises on consecutive days of the week. For example, if you are targeting chest on Monday, you should ensure that Tuesday’s exercises avoid chest muscle groups.
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What is the bro split?
If you train more than 3 days per week, you'll be following a split workout routine of some kind, rather than a full body routine. Many bodybuilders get started with a 5 day bro split routine, where you dedicate each day of the week to a specific muscle group.
One downside of the bro split is that you only work each muscle group once per week. Eventually, after training with bro split for a while, you will hit a plateau where you struggle to make progress. Many people say you should follow a bro split for a maximum of 12 weeks.
While many graduate onto a PPL, ULPPL or PHAT to maximize their training frequency, you might prefer to follow a bro split out of familiarity, habit or preference. But there is a way to extend the mileage of the bro split, and it's really simple... just turn up the intensity!
Gym Geek's high-intensity bro split has 6-8 exercises in each workout. It's a 5 day per week program that maxes out on intensity, making it a high-volume strength training routine.
Reasons to like the bro split
In general, there a 4 different styles of workout routine you can train with:
- Full-body workout – Full body workouts hit every major muscle group in a single session. Due to required rest days, this is best followed 1-3 days per week.
- Bro split – In a bro split, you work each muscle group once per week. Each day of your split is dedicated to a specific muscle group, providing a large amount of recovery time between exercises.
- Upper/lower split – Upper/lower routines split workouts between upper body and lower body exercises, alternating on each day of your routine.
- Push/pull/legs (PPL) split – A PPL routine splits your workout days into push days and pull days, with an extra day dedicated solely to your leg exercises.
