You know what cracks me up? Every Monday, the bench press stations are crowded. Every single Monday. That’s bro split culture for you.
I’ve been working out for about 6 years now, and I have tried pretty much every routine. Full body workouts, push-pull-legs, upper-lower splits; you name it. But the bro split? That one gets people talking. Some swear by it. Others reckon it’s outdated nonsense.
So, can anyone do a bro split? Let’s actually figure this out without the usual gym bro waffle.
What Even Is a Bro Split?
Right, basics first. A bro split means you train one muscle group per day. Chest on Monday (obviously), back on Tuesday, legs on Wednesday, shoulders on Thursday, and arms on Friday. Something like that, anyway.
Why is it called a bro split? Because it’s what bodybuilders have done since the 1970s. The name’s a bit tongue-in-cheek these days, but it stuck.
The idea is simple enough. You absolutely hammer one muscle, then leave it alone for a whole week whilst it recovers. Makes sense on paper.
Does It Actually Work Though?
Here’s where it gets interesting. A 2020 study looked at training frequency and found something surprising – it doesn’t matter much if you train a muscle once a week or three times a week. What matters is total volume. If you’re doing 20 sets of chest either way, you’ll grow.
But wait. Other research shows that training muscles twice weekly works better for growth than once. So which is it?
Turns out, both can be true. Bro splits work, just maybe not as efficiently as some other methods. You’re still building muscle, just potentially leaving some gains on the table.
I ran a bro split for about eight months last year. Put on a decent size and got stronger on most lifts. Was it optimal? Probably not. Did it work? Yeah, it did.
Who Should Actually Try This?
Can anyone do a bro split for beginners? They can, but I wouldn’t recommend it straightaway.
When you’re new to lifting, your muscles recover fast. Really fast. Training each muscle once a week means you’re sitting around for six days before hitting it again. That’s wasted time when you could be making faster progress with a different routine.
Beginners do better with full-body workouts three times weekly. Learn the movements properly, build that foundation, and get your body used to training.
Where bro splits shine is for people who’ve been lifting consistently for at least a year. Maybe two. Your recovery takes longer when you’re more advanced, and you need more volume per muscle to grow. That’s when a bro split starts making proper sense.
Also, and this matters – you need five or six days a week to train. If you can only manage three gym sessions, a bro split won’t cut it.
Bro Split Against Other Methods
People always ask about bro split vs PPL. Push-pull-legs groups your training differently. Push day covers chest, shoulders, and triceps. Pull day is back and biceps. Legs are, well, legs.
PPL usually runs six days weekly, hitting each muscle twice. Bro splits hit each muscle once, but with more exercises and sets in that single session.
Neither’s better. I know lads who’ve built incredible physiques on both. It comes down to what suits your schedule and what you enjoy more.
A 4-day bro split might look like chest, back, legs, then shoulders with arms. Some people add a fifth day just for arms because of the arm day class.
Making It Work Properly
If you’re going to do this, don’t faff about. Your first exercise should be a big compound movement. Bench press for chest day, squats for legs, and deadlifts or rows for back. Go heavy, like 4 sets of 6-8 reps.
Then pile on the volume with your other exercises. Maybe 3-4 more movements, higher reps, and really feel that muscle working. That’s where the magic happens.
Is bro split good for bulking? Absolutely. The volume you can pack into one session is brilliant for growth. Just make sure you’re eating enough. I mean properly eating – not just having an extra protein shake and calling it a day.
Sleep matters too. Seven hours minimum; eight is better. Your muscles grow when you’re recovering, not when you’re in the gym smashing weights about.
The Actual Truth About Bro Splits
What is a bro split in 2025? Same as it’s always been, really. Train one muscle group daily, rotate through the week, eat loads, and sleep more.
Can anyone do a bro split? Sure. Should they? Depends massively on where you’re at with your training.
New to the gym? Give it a miss for now. Get a year of proper training under your belt first.
Been training a while and fancy a change? Go for it. Just programme it sensibly with compound movements first, then your isolation work.
Only got three days a week? Not for you, mate. Try an upper-lower split instead.
I’ll be honest – I don’t run a bro split now. I switched to push-pull-legs because it fits my schedule better and I prefer training each muscle twice weekly. But those eight months on a bro split? Built some proper size and taught me loads about training intensity.
Bottom Line
The thing is, any programme works if you stick with it long enough and train hard. Bro splits have been around since Arnold’s day because they get results. They’re not perfect, they’re not magical, but they work.
Just don’t be that person doing nothing but bicep curls on arm day and wondering why you’re not growing. Train smart, eat right, be consistent. That’s what actually matters, not which trendy programme you’re following this month.
Right, that’s your lot. Whatever you choose, just get in the gym and lift something heavy. That’s what counts.
