The Smartest Bro-Split Routine For Optimal Muscle Growth
The bro-split is a popular training routine among bodybuilders and fitness enthusiasts, typically focusing on one major muscle group per workout. However, to maximise muscle growth and avoid common pitfalls such as overtraining or muscle imbalances, it’s crucial to refine this approach with evidence-based principles. In this article, we’ll explore how to optimise the bro-split for superior hypertrophy, offering a revised workout programme as a blueprint.
Pros and Cons of The Classic Bro-Split
Pros:
Focus: Allows intense focus on one muscle group per session.
Simplicity: Easy to follow and plan since each day targets a specific muscle group.
Popularity: Widely adopted and recommended in many fitness circles.
Cons:
Frequency: Trains each muscle only once a week, which can be suboptimal for muscle growth.1
Fatigue: High volume (i.e., more than 10 sets) on a single muscle group can lead to significant fatigue, reducing the quality of later sets.2
Example Schedule:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms (Biceps and Triceps)
Friday: Legs
Saturday: Rest
Sunday: Rest
Modifying The Classic Bro-Split
To improve the bro split, consider increasing the frequency of training each muscle group. Instead of hitting each muscle only once a week, structure your routine to divide the focus of each session, thus enabling each muscle group to be trained twice. This approach minimises junk volume per session while maintaining the total weekly volume optimal for muscle growth.3
Additionally, incorporating a rest day in the middle of the week (e.g., on a Thursday) may assist with recovery and ensure that the fourth and fifth sessions of the week are performed with high energy and intensity. This balance between frequency and rest can significantly enhance overall progress and reduce the risk of overtraining.4
Lastly, to maximise the effectiveness of this split, incorporate compound movements that engage multiple muscle groups. For instance, if you are training chest and biceps on Monday and back and triceps on Wednesday, integrating chin-ups into your back session adequately engages the biceps once again, ensuring they receive training twice a week. Therefore, this strategic inclusion of compound exercises not only optimises muscle stimulation but also fosters balanced development across various muscle groups, thereby enhancing overall strength and growth potential.5
Example Schedule of Modified Bro-Split:
Monday: Chest + Biceps
Tuesday: Legs + Abs
Wednesday: Back + Triceps
Thursday: Rest
Friday: Legs + Forearms
Saturday: Shoulders + Traps
Sunday: Rest
8 Key Principles for an Optimised Bro-Split
Limit Redundancy: Vary your exercises to target different parts of the muscle group. Avoid excessive repetition that can lead to diminishing returns.67
Effective Rep Ranges: Stick primarily to 5-15 reps for most exercises, incorporating higher rep ranges (20-30) for specific isolation movements.89
Volume: Aim for 5-15 sets per muscle group per session, totalling around 10-30 sets per week for optimal growth.1011
Train Close to Failure: Take most sets near to failure to maximise hypertrophy, reserving actual failure for the last set of an exercise to manage fatigue.12
RIR = Reps-In-Reserve
Example: 3-RIR means you could do three more reps before failing, while 1-RIR means you could do one more rep.
Exercise Selection: Choose exercises that target primary muscle functions and allow for a deep stretch in the lengthened position. Emphasise the hardest part of the exercise in that deep-stretch position.131415
Rest Times:
Order of Exercises: Start with compound movements and progress to isolation exercises, ensuring you prioritise muscles you want to emphasise when you’re freshest.18
Good Technique: Maintain proper form and tempo, control the eccentric phase, and minimise body momentum to focus the stress on the target muscles.21
Modified Training Programme
Monday: Chest + Biceps
Flat Dumbbell/Cambered-Bar Bench Press
Focus: Chest, Front Delts, Triceps
Sets/Reps: 3-5 sets of 10-15 reps
Intensity: 3 RIR for first set, 1-RIR for last set
Rest Time: 90 seconds
Dip or Deficit Push-Up
Focus: Lower Chest, Front Delts, Triceps
Sets/Reps: 2-4 sets of 5-10 reps
Intensity: 2-RIR for first set, 0-RIR for last set
Rest Time: 90 seconds
Dumbbell or Machine Chest Fly
Focus: Chest Isolation
Sets/Reps: 2 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Lying Dumbbell Bicep Curl
Focus: Biceps
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 2-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Tuesday: Legs (Quad-Focused) + Abs
Seated Leg Curl or Nordic Curl
Focus: Hamstrings
Sets/Reps: 2-4 sets of 10-15 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 90 seconds
Assistance Option: Use resistance band for descent in nordic curl
Barbell Back Squat or Hack Squat
Focus: Quads, Glutes
Sets/Reps: 3-5 sets of 5-8 reps
Intensity: 3-RIR for first set, 1-RIR for last set
Rest Time: 120 seconds
Leg Extension or Reverse Nordic Curl
Focus: Quads (i.e., Rectus Femoris)
Sets/Reps: 2-4 sets of 10-15 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 90 seconds
Assistance Option: Use resistance band for the descent in reverse nordic curl
Ab-Rollout or Modified Dragon-Flag
Focus: Rectus Abdominis, Transverse Abdominis, Obliques, Hip Flexors
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Wednesday: Back + Triceps
Bent-Over Row
Focus: Mid-Back, Biceps
Sets/Reps: 3-5 sets of 5-10 reps
Intensity: 3-RIR for first set, 1-RIR for last set
Rest Time: 90 seconds
Chin-Up or Supinated Lat Pulldown (Underhand Grip)
Focus: Lats, Biceps
Sets/Reps: 3-5 sets of 10-15 reps
Intensity: 2-RIR for first set, 0-RIR for last set
Rest Time: 90 seconds
Dumbbell or Cable Lat Pullover
Focus: Lats, Upper Back, Chest (Dumbbell Variation)
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Dumbbell or Cable Overhead Tricep Extension
Focus: Long Head of Triceps
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Friday: Legs (Glute-Focused) + Forearms
Dumbbell Romanian Deadlift or Smith Machine Good Morning
Focus: Hamstrings, Glutes, Lower Back
Sets/Reps: 3-5 sets of 5-10 reps
Intensity: 3-RIR for first set, 1-RIR for last set
Rest Time: 120 seconds
Front-Foot Elevated Lunge (Dumbbells or Smith-Machine)
Focus: Quads and Glutes
Sets/Reps: 2 sets of 10-15 reps per leg
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds between each leg
Standing Deficit Calf Raise (Free Weight, Smith Machine, Leg Press)
Focus: Calves (i.e., Gastrocnemius and Soleus)
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 90 seconds
A) Dumbbell Wrist Curl + B) Dumbbell Wrist Extension | Superset
Focus: Forearms (Both)
Sets/Reps: 2-4 sets of 10-20 reps each
Intensity: 1-RIR for the first working set, 0-RIR for the last set
Rest Time: 30 seconds
Saturday: Shoulders + Traps
A) Incline Bench Press + B) Incline Dumbbell Row w/ Elbows Flared | Superset
Focus: Upper Chest, Shoulders, Triceps (A) | Upper Back and Rear Delts (B)
Sets/Reps: 3-5 sets of 10-15 reps each
Intensity: 3-RIR for first set, 1-RIR for last set
Rest Time: 60 seconds
A) Dumbbell Lateral Raise + B) Cable Upright Row | Superset
Focus: Medial Deltoids, Upper Traps (Both)
Sets/Reps: 2-4 sets of 10-20 reps each
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Rear-Delt Machine Fly
Focus: Rear Delts
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Seated Dumbbell or Incline Smith Machine Shrug
Focus: Upper Traps
Sets/Reps: 2-4 sets of 10-20 reps
Intensity: 1-RIR for first set, 0-RIR for last set
Rest Time: 60 seconds
Summary
The traditional bro-split, which focuses on training one muscle group per session, often limits progress due to its low exercise frequency and high fatigue per session. Therefore, by dividing and alternating the focus of each session, spreading out days of recovery, and stimulating each muscle group at least twice a week, one can modify this split to make it effective for hypertrophy.
For convenience, the training programme provided in this article includes these modifications and is a suitable option for those interested in pursuing a bro-split routine. Moreover, fundamental workout principles such as being consistent, training close to failure, and maintaining adequate technique are essential for maximising muscle growth regardless of the split you follow. Happy lifting!
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