Bro Split: The Complete 5-Day Split Guide
The classic bodybuilding split: one muscle per day. Learn the pros, cons, and how to program it effectively.
The Bro Split is a 5-day training split dedicating each session to one muscle group: chest, back, shoulders, legs, arms. It trains each muscle 1x/week with high volume. Ideal for intermediate+ lifters who enjoy dedicated sessions.
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Take the QuizWhat is a Bro Split?
The Bro Split (or Body Part Split) is a training structure that dedicates each session to ONE major muscle group. Typically trained 5 days per week, with each muscle trained once every 7 days.
This split was the gold standard of bodybuilding for decades. Virtually every bodybuilder from the 80s-2000s used it, including champions like Arnold, Dorian Yates, and Ronnie Coleman.
The Classic Bro Split Week
| Day | Muscle | Example Exercises |
|---|---|---|
| Monday | Chest | Bench, Incline, Flyes, Dips |
| Tuesday | Back | Rows, Pulldowns, Deadlifts, Pullovers |
| Wednesday | Shoulders | OHP, Laterals, Rear Delts, Shrugs |
| Thursday | Legs | Squats, Leg Press, RDL, Curls, Calves |
| Friday | Arms | Curls, Pushdowns, Skull Crushers |
| Sat-Sun | Rest | Recovery |
Bro Split Pros and Cons
Pros
- ✅ High volume per muscle per session
- ✅ Maximum pump and mind-muscle connection
- ✅ Simple to program and follow
- ✅ 7 days recovery per muscle group
- ✅ Exercise variety per session
Cons
- ❌ Low frequency (1x/week per muscle)
- ❌ Not optimal for protein synthesis
- ❌ Missing a day = lost week for that muscle
- ❌ Requires 5 gym days
- ❌ Long sessions (60-90 min)
The Frequency Debate
Modern research suggests training each muscle 2x/week is superior to 1x/week for hypertrophy. Muscle protein synthesis (MPS) stays elevated for 24-48 hours post-training, so training more often allows more MPS 'spikes'.
However, Bro Split can compensate with HIGH volume per session. If you do 20 sets for chest on Monday, you still get significant stimulus. The trade-off is time efficiency vs optimal frequency.
Sample Bro Split Program
Day 1: Chest
- Barbell Bench Press: 4x6-8
- Incline Dumbbell Press: 3x8-10
- Machine Chest Press: 3x10-12
- Cable Flyes: 3x12-15
- Dips (chest focus): 2xAMRAP
Day 2: Back
- Deadlift: 3x5
- Barbell Row: 4x6-8
- Lat Pulldown: 3x10-12
- Seated Cable Row: 3x10-12
- Face Pulls: 3x15-20
- Dumbbell Pullovers: 2x12
Day 3: Shoulders
- Overhead Press: 4x6-8
- Dumbbell Shoulder Press: 3x10-12
- Lateral Raises: 4x12-15
- Rear Delt Flyes: 3x15
- Cable Lateral Raises: 3x12
- Shrugs: 3x12
Day 4: Legs
- Back Squat: 4x6-8
- Leg Press: 3x10-12
- Romanian Deadlift: 3x8-10
- Leg Extension: 3x12-15
- Leg Curl: 3x12-15
- Standing Calf Raises: 4x15
- Seated Calf Raises: 3x20
Day 5: Arms
- Barbell Curl: 3x8-10
- Close-Grip Bench Press: 3x8-10
- Dumbbell Curl: 3x10-12
- Tricep Pushdown: 3x12-15
- Hammer Curl: 2x12
- Overhead Tricep Extension: 2x12
- Concentration Curl: 2x15
- Dips: 2xAMRAP
Arvo Optimizes Your Bro Split
Arvo's AI creates personalized splits based on your goals, experience, and availability. Whether you choose Bro Split, PPL, or Upper Lower, Arvo adapts volume and intensity automatically.
Try it freeBro Split vs Other Splits
| Split | Days | Frequency | Best for |
|---|---|---|---|
| Bro Split | 5 | 1x/week | High volume, variety |
| PPL | 6 | 2x/week | Optimal frequency |
| Upper/Lower | 4 | 2x/week | Limited time, efficiency |
| Full Body | 3 | 3x/week | Beginners |
When to Use Bro Split
Bro Split is a good choice if:
- You're intermediate/advanced: You need high volume to continue growing
- You enjoy dedicated sessions: You prefer focusing on one muscle at a time
- You recover slowly: 7 days between sessions for same muscle
- You have 5 days available: And can be consistent
When to Avoid Bro Split
- You're a beginner: Full Body or Upper/Lower are more effective
- You often miss days: Missing = lost week for that muscle
- You have less than 5 days: Upper/Lower (4) or Full Body (3) are better
Frequently Asked Questions
Is the Bro Split effective for building muscle?
Yes, the Bro Split can build muscle effectively. While it only trains each muscle once per week (lower frequency than optimal), it compensates with high volume per session. Many successful bodybuilders have used this split for decades.
Why is it called a Bro Split?
The term 'Bro Split' emerged because this was the default split recommended by gym regulars ('bros') for decades. It's also known as the bodybuilding split or body part split. The name isn't necessarily derogatory—it's simply become the common term.
Is Bro Split better than PPL?
Neither is universally better. PPL trains each muscle 2x/week (higher frequency, research-optimal) in 6 days. Bro Split trains 1x/week with more volume per session in 5 days. Choose PPL for frequency, Bro Split if you prefer dedicated days per muscle and can only train 5 days.
What's the best Bro Split schedule?
The classic schedule is: Monday (Chest), Tuesday (Back), Wednesday (Shoulders), Thursday (Legs), Friday (Arms), with weekends off. Some variations swap days or add a sixth day. The key is grouping muscles logically to avoid overlap fatigue.
Can beginners do a Bro Split?
Beginners can use a Bro Split, but it's not optimal. Beginners benefit more from higher frequency (2-3x/week per muscle) to practice movements and maximize early gains. Full body or Upper/Lower are better beginner choices. Save Bro Split for intermediate+ lifters.