Skip to content

FREE Shipping (US only) on all orders of $50 or more | Contact us at or call us +1 (702) 500-1498

Sculpting Success: The Ultimate Guide to Bro Split Training

You may have an impossible fitness goal at times, but there are many training methods to select from based on your goals and demands. Bro Split Training is a workout that aims to target specific muscles with high precision. It's a week-long workout program in which each day focuses on a different muscle group. Including the last day being a rest day. 

In this article, you will discover more about what makes the bro split training unique, as well as how easy it is to practice without compromising your recovery day and reaching your fitness goal in record time. 

What is a Bro Split Workout? 

A Toned Muscle Man In A Gym Lifting A Dumbbell

A bro split program is a five-day workout plan that works out each major muscle group once a week on its own training day. The muscle sections are often broken into separate schedules for the chest, back, legs, shoulders, and arms. While a bro split can be customized to the person, the standard bro split plan is a five-day, Monday-to-Friday training schedule.

A bro split workout, when properly structured, is the ideal way to balance training volume with recovery.

Bro Split Workout Schedule Sample

This workout plan is intended to have you train 6-day in a row with 1 day of rest.

Day 1: Back

Day 2: Legs (primary focus on quads)

Day 3: Chest and Biceps

Day 4: Shoulders and Triceps

Day 5: Hamstrings and Back

Day 6: Chest and Arms

Day 7: Rest

You can also organize your weekly workouts in a variety of ways. If you prefer fewer but more frequent exercises, the bro split will work for you. If you don't want to train your chest on Monday, you can do it on Friday. The scheduling flexibility is excellent. All you have to do is spread the core muscle plan over a week.

Bro Split Workout Benefits

The Bro Split Workout offers something for everyone, whether you're a beginner or an advanced fitness fanatic. It's a dynamic, results-oriented method that allows you to take control of your fitness journey, one muscle group at a time. Here are some of its established benefits:

Allows you to focus on individual muscle groups.

When you perform the Bro Split Workout, you give each muscle group the attention they deserve. This means you may target certain sections of your body with your workout, allowing for more balanced development while focusing on any underperforming areas.

Individual goals and time limits can be achieved.

The versatility of the Bro Split is one of its most impressive features. This workout can be modified according to what you want to accomplish, whether it is to bulk up, tone, or simply maintain your physique. Also, due to its segmented approach, it is easier to fit into your hectic schedule.

More healing and rest time between workouts.

The Bro Split makes sure that muscle groups have enough time to heal in between workouts, unlike some other workout plans. This not only reduces the likelihood of overtraining, but it also improves your body's ability to repair and get stronger.

More workouts can be set for each muscle group.

Diversity is the essence of life, and the gym is no exception. The Bro Split allows you to do a variety of workouts for each muscle group. This not only keeps your training interesting but also removes monotony and plateaus.

Beginner's 7-day Bro Split Workout Plan 

This 7-day Bro Split Workout Plan sample targets the main muscle groups and is an excellent place to start for beginners. For the best results, remember to combine a healthy diet, adequate sleep, and recovery into your overall fitness journey.

Day 1: Chest

  1. Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or jogging)
  2. Bench Press: 3 sets of 10-12 reps
  3. Dumbbell Flyes: 3 sets of 10-12 reps
  4. Incline Bench Press: 3 sets of 10-12 reps
  5. Push-Ups: 2 sets to failure (as many as you can do)
  6. Cool-down: Stretch your chest muscles for 5-10 minutes.

Day 2: Back

  1. Warm-up: 5-10 minutes of light cardio
  2. Pull-Ups or Lat Pull-Downs: 3 sets of 10-12 reps
  3. Bent-Over Rows: 3 sets of 10-12 reps
  4. Deadlifts: 3 sets of 8-10 reps
  5. Seated Cable Rows: 3 sets of 10-12 reps
  6. Cool-down: Stretch your back muscles for 5-10 minutes.

Day 3: Rest

Day 4: Legs

  1. Warm-up: 5-10 minutes of light cardio
  2. Squats: 3 sets of 10-12 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Lunges: 3 sets of 12 reps per leg
  5. Leg Curls: 3 sets of 10-12 reps
  6. Cool-down: Stretch your leg muscles for 5-10 minutes.

Day 5: Rest

Day 6: Shoulders

  1. Warm-up: 5-10 minutes of light cardio
  2. Military Press or Dumbbell Shoulder Press: 3 sets of 10-12 reps
  3. Lateral Raises: 3 sets of 12-15 reps
  4. Front Raises: 3 sets of 12-15 reps
  5. Upright Rows: 3 sets of 10-12 reps
  6. Cool-down: Stretch your shoulder muscles for 5-10 minutes.

Day 7: Arms

  1. Warm-up: 5-10 minutes of light cardio
  2. Bicep Curls: 3 sets of 10-12 reps
  3. Tricep Dips: 3 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 10-12 reps
  5. Tricep Pushdowns: 3 sets of 10-12 reps
  6. Cool-down: Stretch your arm muscles for 5-10 minutes.

Full Body vs. Bro Split

A Man Doing A Chest Workout

The full-body training plan is used by beginners and for overall fitness. These sessions help you to strengthen and condition your primary muscle groups.

The bro split is more suited to those who want to concentrate on specific muscles and parts of muscles, whether for bodybuilding competition or simply personal preference.

In terms of effectiveness, these programs aren't as effective because they cater to different skill levels and purposes. 

Key Takeaway

Bro Split Workouts are perfect if you want to tone your body but don't want to spend too much time in the gym. This form of workout allows you to concentrate on all essential muscle groups, one at a time. It is less exhausting to exercise for 45-60 minutes every day than to exercise for a whole day. This will allow you to rest in between working out each muscle.

To do the Bro Split Workout, you will need to pick which muscles you want to focus on and create a schedule that you can commit to in order to achieve your fitness goals. Try a week now! 


1. Is the Bro Split suitable for beginners?

It can be, but beginners might benefit from simpler routines initially.

2. Can I customize the Bro Split to my goals?

Absolutely, it's highly adaptable to your fitness goals.

3. How many days a week should I work out with the Bro Split?

Typically, it's done over 5-7 days, but adjust based on your schedule and recovery needs.

4. Can I use the Bro Split for weight loss?

Yes, if combined with a proper diet and cardio, it can aid in fat loss.

5. How can I prevent overtraining with the Bro Split?

Allow adequate rest between workouts targeting the same muscle group, and listen to your body for signs of fatigue or overuse.


Back to blog