Optimized Bro Split

Program Description

What is a bro-split? A bro-split is structured such that each training day is dedicated to a single muscle group. Chest, back, legs, shoulders, and arms are all worked on their own days throughout the week. Many are skeptical of bro-splits due to their lack of frequency with training each muscle. However, muscles get worked frequently even if they are not focused. For instance, on back day, biceps are still worked indirectly & chest day, shoulders and triceps are worked indirectly. Benefits of a bro split: 1) can dedicate an entire workout to one muscle group giving it enough volume and intensity. 2) allows lots of rest and recovery for each muscle. 3) can be flexible to plan. In this program, I’ve optimized a standard bro split that can be used for beginners or intermediates. Each training day involves compound exercises and isolations dedicated to whatever muscle for the day to get the most out of your workouts. Most of these exercises can be performed with just a barbell and dumbbells for anyone with a garage gym or limited equipment. Here’s the weekly volume: - Back: 18 sets (4 sets of deadlifts on leg day) - Chest: 20 sets - Legs: 21 sets - Shoulders: 19 sets - Biceps: 13 sets - Triceps: 16 sets Feel free to adjust the sets and reps for your own needs and add in ab exercises wherever you wish to fit them. I advise training each set to failure (with some exceptions such as squats and deadlifts). If you can perform each exercise set easily to the desired reps, increase the weight.

Program Overview