5 Day Bro Split Workout Plan

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 In gyms all over the world, the bro split is one of the most popular bodybuilding workouts. It's a sort of split training in which major body parts are worked over the course of a week. Every day is dedicated to a different muscle area that you desire to develop.

To put it another way, it's nothing more than a strategic approach to planning your training. The following is an example of a bro split routine:

  • Monday  Chest day
  • Tuesday  Back day
  • Wednesday Shoulders and Traps day
  • Thursday Legs and Abs day
  • Friday Biceps, Triceps, and Forearms day
  • Saturday Rest day
  • Sunday Rest day

Saturday and Sunday are traditionally days of rest. You can, however, swap one day to do core workouts or cardio for active recovery, and then follow the same routine the rest of the week.

You can easily vary exercises, days, and obtain ample rest and motivation without sacrificing your muscle development.

5 Day Bro Split Workout Plan


Can Bro Splits Help You Gain Muscle?

Because of its rarity, the bro split routine has gotten a lot of flak. The premise of the criticism is that after 36 hours of activity, muscle protein synthesis reaches a plateau. 

As a result, if a person does not target his or her muscles 2-3 times per week, he or she will miss out on muscle building.

Another study, published in the Journal of Strength and Conditioning Research, found that high-frequency resistance training did not give more hypertrophy benefits or strength than low-frequency resistance training when the intensity and volume are equal. As a result, trainers should expect a greater increase in endurance and strength over the course of three 13-minute weekly sessions than over the course of an eight-week period.


The Benefits and Drawbacks of a Bro Split Pros of Bro Split That Aren't Often Mentioned

It's really simple to follow, and you'll train every day feeling more energized and recovered.

Working a single muscle group rather than dividing your attention between a few is more enjoyable.

If you're already muscular, it'll take 4 to 6 days for your muscles to recover. As a result, targeting each muscle group once a week is preferable.

Your session may be shorter or longer depending on the frequency. As a result, rather than cramming a lot of volume into a single session, you may spread it out over multiple sessions per week.


Cons of Doing Bro Split

You'll need to set aside 4-5 days per week to properly follow the bro split. Some people won't be able to do this, so you'll have to choose a split that works best for you at a low training frequency, such as full-body and PPL (Push Pull Legs).

A bro split might not be the best approach to organize your training if your goals are to gain skills and strength. According to research, exercising a certain muscle group or movement pattern more frequently is beneficial for strength growth.

As the workout regimen progresses, performance deteriorates even more. As a result, when you reach the point of doing 10-16 sets for a muscle group, it will be much weaker and less capable of working properly. Long-term muscular growth may be harmed as a result of this.


Bro Split vs PPL (Push Pull Legs)

PPL, in contrast to the bro split, focuses on the actual movement of the lift you complete rather than the specific muscles. A chest press, for example, works your triceps, deltoids, and chest while pushing the weight away from you. These are the push muscles, which are used during workouts such as pushing something away from the body. When you pull something closer to your body, such as pull-ups, the same goes for pull muscles like the biceps and back.

It is dependent on your fitness objectives and body type to determine which one is best for you. If you enjoy the concept and want something to motivate you to go to the gym and get moving 5 days a week, the Bro Split is for you. PPL, on the other hand, is for those who are only interested with growing muscle and not with the method of achieving that goal.


Full Body vs. Bro Split

In each workout, a full-body split works every muscle group in your body. It's possible that you'll do a full-body split workout three times a week, with the weekends off.

Are full-body splits, on the other hand, superior to the bro split? There isn't any evidence that it is superior. So, as long as you keep the intensity and volume of your workouts under control, the frequency is irrelevant. Furthermore, some people find full-body workouts to be intimidating.


Upper Lower vs. Bro Split

The upper/lower split is popular because it works each muscle group twice a week, four days a week. However, there are a few drawbacks:

Programming: Creating a good upper/lower routine is time-consuming due to the requirement for extreme caution while selecting exercises. Some exercises might exhaust other muscle groups, causing them to suffer when you undertake a workout on them.

Volume Allocation: While having two upper and two lower workouts is beneficial, most people find it difficult. The reason for this is that their lower body routines are shorter and lower in volume than their upper body workouts, which are difficult and extremely long. This is due to the fact that the upper body has more muscle groups than the lower half.

Priority on an Upper Lower Split: You must execute upper body trade-offs each week since you must emphasize one muscle group while working the remainder in a fatigued state. So you've got two upper-body workouts to select from, and you may start with the back, shoulders, or chest.

A bro split, on the other hand, gives you one day for each muscle group. You can concentrate on one group without having to make a trade-off.


Last Word

Muscle development is a lengthy process that necessitates patience and perseverance. If you're new to weightlifting, the bro split can help you get to your goals faster than other workouts.

Furthermore, if you don't have a lot of gym equipment or free weights, you may design your own bro split routine at home by doing bodyweight workouts and resistance bands. 

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