Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Most popular among bodybuilders, the bro-split involves devoting each workout to 1-2 muscle groups, such as:

  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Legs
  • Thursday: Shoulders/Calves
  • Friday: Biceps/Triceps
  • If you're already huge and strong, your muscles will take between 4-6 days to recover from training. Therefore, training each muscle group once a week is likely ideal.
  • You get to train 5 days a week, which many lifters enjoy.
  • Many lifters enjoy the idea of dedicating an entire workout to a specific muscle/muscle group.

The bro split has lots of benefits! Problem is, those benefits are usually offset by a very pesky drawback:

  • If you're not huge and super-strong, your muscles will take between 1-3 days to recover from training. Therefore training each muscle group once a week is probably not frequent enough, and you'll lose ground between sessions.

Is there a better training split? I like a hybrid split. A hybrid split incorporates both whole-body days as well as upper and lower days into a 4-day training week. Check it out here: The Hybrid Split.

Charles Staley is an accomplished strength coach who specializes in helping older athletes reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury free, and in his lifetime best shape. His PRs include a 400-pound squat, 510-pound deadlift, and a 17 chin-up max. Follow Charles Staley on Facebook