I remember that a long time ago Dr. Eric Helms, who is a big proponent of high frequency style full body training, actually said that it is totally possible to make a bro split effective and even made a post about how he would structure a bro split. In the end what makes most of the difference is progressive overload, rest, calories & protein.
Around 4 weeks ago I went from the ppl to a 4-day split similar to your suggestions here. I do chest and triceps, back and biceps, shoulders, traps, and abs, legs and calves. Feels great.
Great video as usual Steve. Another variation I like to do from time to time is the typical 5 day "bro" split. Day 1 - Chest Day 2 - Back Day 3 - Shoulders/Traps Day 4- - Legs Day 5 - Arms Then take the weekend off and repeat. Decent spacing between muscle groups to avoid and real overlap. Now, is it "optimal?" Don't know, don't really care. At some point you reach a limit as a natural anyway. I also know most people shun the idea of a "arm" day, but personally, after really putting some quality effort into back and chest, I never felt like I got quality work done for biceps or triceps at the end of a workout. Do they really need to be hit fresh? Maybe, maybe not. But why not? It's one extra day at the gym a week and it's a short in and out day. My reason for doing so is this. If you like doing more than one or 2 exercises for lets say biceps, then trying to tack them on at the end of back day can be a pain. I find after putting in quality back work, the last thing I want to do is try and focus and get in some quality bicep work and when I do I just breeze through it to get it done. I don't half ass it, but the determination is seriously faded at that point. Maybe a couple sets of hammer curls and some db curls. But on arm day you can hit hammers, cable curls, reverse curls and finish with some preachers. Likewise you can get quality variation for triceps as well. Is all that needed? Don't really care, but it's enjoyable.
@@mikakoivisto6504what do you mean 2 days bro are you okay?😂 Arms. 1:Rest. 2:Rest. 3:Chest. 4:Back. 5:Legs. 6:Rest. 7:Arms again. It’s literally 6 days off? 💀
I like chest and back, arms, shoulders and back, legs. Ive always liked to have my back volume in two sessions because quality of back work has been so much better that way.
How about 5 days bro split? Day 1 chest Day 2 posterior chain (legs) Day 3 back Day 4 acessory Day ( shoulders, arms, traps) Day 5 Anterior chain (leg and glutes)
Love your take on the bro split here. Personally haven’t done a bro split in years but kinda burnt out on my current routine, so I’m gonna give this version a spin starting tomorrow. Thanks for the great content my dude 🤜🏼
Great video Man. What are you thoughts on keeping a balanced Push to Pull ratio? Is it something you can still keep with a body part Split, since chest and shoulders get their days and back only has one ?
Perfect video. Very good advices, and almost as always with your videos, I can’t believe this is given for free :D I’ve watched this one already twice to try fully get your take on bro splits and I may give it a 3rd time listening. keep it up and thanks a lot !
Sharing my split just for inspiration, also feedback. Back 1 (lats, vertical pulling) + biceps n forearms Legs 1 (quads and calves) Chest + triceps n fingertips Core (abs, obliques, lower back, spine) Back 2 (upper back, rows) + biceps n forearms Legs 2 (glutes and hamstrings) Shoulders + triceps n fingertips Core - the same NO off days needed.
Way to much if you train with high intensity. No days of will kill your gains in the long run and puttin stress on your body every day will most likely lead to injury
I left ppl 6x for a 4x week split bro and I never looked back. my gainz increased, my tendons improved, and my general fatigue reduced, even my sleep improved. my routine is 1) chest and biceps. (I do a lot of bench press variations to stimulate the shoulder and triceps, and at the end of the workout I do pullovey with pull ups to stimulate the back as well. 2) Leg, calf and abs 3) rest day 4) Back (I do rack pulls to stimulate the hamstrings too) 5 ) Shoulder and triceps ( ohp and close grip bench go well that day to stimulate the chest ) 6) I ride a bike for 30km with my girlfriend, my quadriceps are almost fried on that day 7) full Rest or a walk in the park with some abs
Great split, I'm goin back to bro split. Arnold split is killing my joints, gains coming though(I put on muscle quick) My split 4 days Chest/Side Delts Back/Rear Delts Legs Off Arms Off Off
My current routine is 1. Legs and butt 2. Chest and triceps 3. Back and biceps 4. Shoulders Repeat. I find 3 days are enough to recover from a workout. I do a good amount of volume. Back day for example is 4 sets of bent over rows, 4 sets of pullups, 3 sets of Meadow’s rows, 3 sets of shrugs, 3 sets of bicep curls and 3 sets of reverse curls. Usually work somewhere in the 8-15 rep range and rest 3 minutes between most sets. I keep shoulder day short with just 2 excercises.
Pro tip... 5/3/1 as your main progress lift to make sure your getting strength as well as mass. Also makes sure you hit flat bench, squat, over head press and finally squat...
Bro splits are best because of their flexibility. For example I have one back(pull) day and three push days with different priorities. (Chest, shoulders, and the third contains squats) - I don't have a specific leg day. So my split is unique and tailor made. Because I am very back dominant I came up with this split. I only do squats for legs and a bit calves. All you need. I would not be able to do whole body and maximize hypertrophy.
What do you think about doug brignole ?. On how he says we should train antagonist muscles together to keep our joints healthy for a balanced workout . Training push one day and pull the next day means you training your elbow joints 2 days in a row which can cause joint problems .
Back in days when I started working out. Beginner need to earn the bro split as a routine. Starting 3 months were always full body then 3 months upper lower then if they are worthy then only gym owner who was trainer as well used to give body part split. Body part split is always near and dear to me
Talking about the fat accusation and ultra running thing made me think- there are people who run those that if you just saw them and they told you they are an ultra runner, you wouldn’t believe them. You may have encountering already. I ran the Mountains to Sea ultra with a pudgy guy who finished it quite well, and I remember another large person finishing the Trail Bait up in Canada. Some people are just good at it no matter what their body is like. I have a friend who can train max distance of 8 miles and then destroy a 50 miler, his brother is the same way, and they have a cousin who works on the barges mod. Month or 2 at a time and comes off the river and does ultras. This isn’t saying they’re easy. What I am saying is that there are some physical freaks doing them.
Good video. Just throw in some extra arm work on another day. It doesn’t hurt recovery and you keep the frequency up. You don’t have to hit everything 1xwk. Meadows does this a lot with his clients. Tricep work after chest and a little after shoulders for example
I've been doing the following split: Back and traps with deadlifts Chest and delts Legs with squats and sldl Arms with cgbp and chins I think thia template is a great 4 day split with some good secondary stimulation.
I'm trying to fine tune using your rep goal system and I'm wondering if 4 sets with a rep goal of 30 per workout is good for each body part ? I'm looking to build muscle and gain strength
The 2-2-2 is my uncouncies day split! lol with some variations depen on the feelings but, it's great to go hard on basics, then focus in some lacking moves and finish with some analitic or long rep work. Old, simple but still reliable and profitable.
Thanks for keeping it real steve. Would love to hear how you balance that much running and lifting? I am wanting to up my miles each week and do a half- marathon in the summer. Love the content.
Is there any suggestion for a brosplit focused on upper body? Would greatly appreciate it , need something to rekindle my quarantine fire . Been lazy for the past 3 weeks having worked out only 4 times
Thanks for the great video! How do you mitigate injuries? I’ve had annoying elbow pain that affects the strength in my right elbow. Usually when engaging triceps or doing a hammer curl motion.
I remember your video on 5/3/1 being a bro split program. You were incorrect, but nobody's perfect and I really dig your channel. I much prefer full body workouts personally. Just feel like you get more done in less time.
BHUD please answer this topic in a video! My current split: Day 1: Chest Triceps Day 2: Back Biceps Day 3: Legs Day 4: Shoulders Traps Day 5: Biceps Triceps how many sets would you do for each muscle part each day? Thx Bhud
10-20 hard sets/week (sets close to failure, to form failure) science recommends, for all muscle groups, u can experiment with 20-25 if u are bulking and sleeping your 8 hours, just see your frequency for each muscle group and spread those sets
I just saw Brad Schoenfeld in a podcast on Fouad Abiad's channel, and I think you completely misinterpreted what he said about frequency. He basically says that frequency still matters at higher volumes. He never says that brosplits are as good or better than high frequency or that frequency is completely irrelevant. There is no pendulum swing like you predicted.
That's exactly what we have been mentioning n all these videos. Frequency matters with respect to convenience only when on a high volume program. I think you need to listen again. Schoenfeld, Carter, the Supplement Engineer, and myself all understood that this was the only case when frequency matter; when it came to high volume and convenience. You missed that point. Schoenfeld's post even mentions this point.
@@MassiveIron I get a completely different message when watching the first video with Robert. But I do strongly agree with the fact that brosplits can get the job done very well and training frequency is mostly of little concern and clearly not the most important aspect of a training program.
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Bro split for life always work out harder on them an constantly
Sounds like someone wants a Massive Iron OnlyFans page
Lmao. BHUD about to put these garden tools out of business.
I remember that a long time ago Dr. Eric Helms, who is a big proponent of high frequency style full body training, actually said that it is totally possible to make a bro split effective and even made a post about how he would structure a bro split.
In the end what makes most of the difference is progressive overload, rest, calories & protein.
How did he say to structure it?
Around 4 weeks ago I went from the ppl to a 4-day split similar to your suggestions here. I do chest and triceps, back and biceps, shoulders, traps, and abs, legs and calves. Feels great.
That’s what i do and i workout 6 days a week i take Mondays off
@@aboojasm5846 what!!!! You take international chest day off?? That man is crazzzzyyyy
Over 50 here, " bro splits" work great for older guys too. Appreciate your content
Great video as usual Steve. Another variation I like to do from time to time is the typical 5 day "bro" split.
Day 1 - Chest
Day 2 - Back
Day 3 - Shoulders/Traps
Day 4- - Legs
Day 5 - Arms
Then take the weekend off and repeat. Decent spacing between muscle groups to avoid and real overlap. Now, is it "optimal?" Don't know, don't really care. At some point you reach a limit as a natural anyway.
I also know most people shun the idea of a "arm" day, but personally, after really putting some quality effort into back and chest, I never felt like I got quality work done for biceps or triceps at the end of a workout. Do they really need to be hit fresh? Maybe, maybe not. But why not?
It's one extra day at the gym a week and it's a short in and out day. My reason for doing so is this. If you like doing more than one or 2 exercises for lets say biceps, then trying to tack them on at the end of back day can be a pain. I find after putting in quality back work, the last thing I want to do is try and focus and get in some quality bicep work and when I do I just breeze through it to get it done. I don't half ass it, but the determination is seriously faded at that point. Maybe a couple sets of hammer curls and some db curls.
But on arm day you can hit hammers, cable curls, reverse curls and finish with some preachers. Likewise you can get quality variation for triceps as well. Is all that needed? Don't really care, but it's enjoyable.
Nice I do chest/side delt
Back/Rear delt
Legs
Off
Arms
Off off
2 rest days enough for you guys to recover from an arm workout? Takes me atleast 5 days
@@mikakoivisto6504what do you mean 2 days bro are you okay?😂 Arms. 1:Rest. 2:Rest. 3:Chest. 4:Back. 5:Legs. 6:Rest. 7:Arms again. It’s literally 6 days off? 💀
I like chest and back, arms, shoulders and back, legs. Ive always liked to have my back volume in two sessions because quality of back work has been so much better that way.
@@mikakoivisto6504mitä vittua sekoilet 🤣🤣
Chest/ abs
Back/ traps
Legs/ calves/ abs
Shoulders
Bicep/ tricep/ abs
How about 5 days bro split?
Day 1 chest
Day 2 posterior chain (legs)
Day 3 back
Day 4 acessory Day ( shoulders, arms, traps)
Day 5 Anterior chain (leg and glutes)
That looks reasonable
Exactly what i do, 6-7 exercises, 4 times a week. Top advice for natural lifters as always!
I’m loving these brosplit videos
UA-cam is starving for bro split content and advice, this is awesome
Love your take on the bro split here. Personally haven’t done a bro split in years but kinda burnt out on my current routine, so I’m gonna give this version a spin starting tomorrow. Thanks for the great content my dude 🤜🏼
BHUD: Take off my shirt?
Me: Don't give me hope.
You look good to be in your 50s.
Legs
Chest and Triceps
Back and Biceps
Shoulders and upper traps/neck
Arms and Abs Calves
good split
How much work do you do for triceps on chest day and biceps on back day, compared to when you train them on your arm day?
Great video Man. What are you thoughts on keeping a balanced Push to Pull ratio? Is it something you can still keep with a body part Split, since chest and shoulders get their days and back only has one ?
Perfect video. Very good advices, and almost as always with your videos, I can’t believe this is given for free :D I’ve watched this one already twice to try fully get your take on bro splits and I may give it a 3rd time listening. keep it up and thanks a lot !
That seems well rounded once again 👍🏻💪🏻
Sharing my split just for inspiration, also feedback.
Back 1 (lats, vertical pulling) + biceps n forearms
Legs 1 (quads and calves)
Chest + triceps n fingertips
Core (abs, obliques, lower back, spine)
Back 2 (upper back, rows) + biceps n forearms
Legs 2 (glutes and hamstrings)
Shoulders + triceps n fingertips
Core - the same
NO off days needed.
Way to much if you train with high intensity. No days of will kill your gains in the long run and puttin stress on your body every day will most likely lead to injury
Horrible, need days off
@@thomashald6750 yup
Best bro split is workout A, B and C. Rest one or two days between each. Go by how you feel
I left ppl 6x for a 4x week split bro and I never looked back. my gainz increased, my tendons improved, and my general fatigue reduced, even my sleep improved. my routine is
1) chest and biceps. (I do a lot of bench press variations to stimulate the shoulder and triceps, and at the end of the workout I do pullovey with pull ups to stimulate the back as well.
2) Leg, calf and abs
3) rest day
4) Back (I do rack pulls to stimulate the hamstrings too)
5 ) Shoulder and triceps ( ohp and close grip bench go well that day to stimulate the chest )
6) I ride a bike for 30km with my girlfriend, my quadriceps are almost fried on that day
7) full Rest or a walk in the park with some abs
Great split, I'm goin back to bro split. Arnold split is killing my joints, gains coming though(I put on muscle quick)
My split 4 days
Chest/Side Delts
Back/Rear Delts
Legs
Off
Arms
Off
Off
My current routine is
1. Legs and butt
2. Chest and triceps
3. Back and biceps
4. Shoulders
Repeat.
I find 3 days are enough to recover from a workout. I do a good amount of volume. Back day for example is 4 sets of bent over rows, 4 sets of pullups, 3 sets of Meadow’s rows, 3 sets of shrugs, 3 sets of bicep curls and 3 sets of reverse curls. Usually work somewhere in the 8-15 rep range and rest 3 minutes between most sets. I keep shoulder day short with just 2 excercises.
Gotta have days off man
@@justvibing2497 exactly. Other wise there will be CNS fatique
@@mikakoivisto6504not necessarily bro
@@mikakoivisto6504 that magical cns fatigue which everyone talks about but no one has seen it yet
I love your Upper/Posterior split program. I do the 2 on, 1 off, 1 on, 1 off, 1on, and last day off. Rinse and repeat every week.
Pro tip... 5/3/1 as your main progress lift to make sure your getting strength as well as mass. Also makes sure you hit flat bench, squat, over head press and finally squat...
My split was
chest/back shoulder
Off
Arm/legs
Off
Repeat........now is
Chest/back
Off
Legs
Shoulder/arms
Off
Repeat
Bro splits are best because of their flexibility. For example I have one back(pull) day and three push days with different priorities. (Chest, shoulders, and the third contains squats) - I don't have a specific leg day. So my split is unique and tailor made. Because I am very back dominant I came up with this split. I only do squats for legs and a bit calves. All you need. I would not be able to do whole body and maximize hypertrophy.
What about this bro split for extra arm work:
Chest & triceps
Back & biceps
Shoulders & triceps
Legs & biceps
Horrible
Looks good
I do chest/side Delts
Back/Delts
Legs
Off
Arms
Off
Off
repeat
Push ,pull rest legs, shoulder arms rest rest
Ido close grip bench and chin ups/pullups on arm day as well.
What do you think about doug brignole ?. On how he says we should train antagonist muscles together to keep our joints healthy for a balanced workout . Training push one day and pull the next day means you training your elbow joints 2 days in a row which can cause joint problems .
How about adding extra arm work onto shoulder day ?
You can as long as the split is setup properly
@@MassiveIron what would be the best way of doing that in your opinion ?
Back in days when I started working out. Beginner need to earn the bro split as a routine. Starting 3 months were always full body then 3 months upper lower then if they are worthy then only gym owner who was trainer as well used to give body part split. Body part split is always near and dear to me
I love how you tackle this in your video!
Talking about the fat accusation and ultra running thing made me think- there are people who run those that if you just saw them and they told you they are an ultra runner, you wouldn’t believe them. You may have encountering already. I ran the Mountains to Sea ultra with a pudgy guy who finished it quite well, and I remember another large person finishing the Trail Bait up in Canada. Some people are just good at it no matter what their body is like. I have a friend who can train max distance of 8 miles and then destroy a 50 miler, his brother is the same way, and they have a cousin who works on the barges mod. Month or 2 at a time and comes off the river and does ultras. This isn’t saying they’re easy. What I am saying is that there are some physical freaks doing them.
Over head presses aka military presses arent natural movements for the shoulder . Which causes impingement and pain from wear and tear .
Man you must eat a ton to maintain size with all that endurance running. Ps. love your channel
Where do we put the pinky twirling?
Right after the nipple work
Good video. Just throw in some extra arm work on another day. It doesn’t hurt recovery and you keep the frequency up. You don’t have to hit everything 1xwk. Meadows does this a lot with his clients. Tricep work after chest and a little after shoulders for example
I've been doing the following split:
Back and traps with deadlifts
Chest and delts
Legs with squats and sldl
Arms with cgbp and chins
I think thia template is a great 4 day split with some good secondary stimulation.
I'm trying to fine tune using your rep goal system and I'm wondering if 4 sets with a rep goal of 30 per workout is good for each body part ? I'm looking to build muscle and gain strength
The 2-2-2 is my uncouncies day split! lol with some variations depen on the feelings but, it's great to go hard on basics, then focus in some lacking moves and finish with some analitic or long rep work. Old, simple but still reliable and profitable.
1:51 ⏸
Thanks for keeping it real steve. Would love to hear how you balance that much running and lifting? I am wanting to up my miles each week and do a half- marathon in the summer. Love the content.
How many total sets per body part for a split like this?
Is there any suggestion for a brosplit focused on upper body? Would greatly appreciate it , need something to rekindle my quarantine fire . Been lazy for the past 3 weeks having worked out only 4 times
Sure. Just replace leg day with cardio
Whats the instagram? I couldnt find it
Sir can we do two parts a day x twice a week six day workout .🙏
Outstanding video
5 Day Bro Split For Life
Thanks for the great video! How do you mitigate injuries? I’ve had annoying elbow pain that affects the strength in my right elbow. Usually when engaging triceps or doing a hammer curl motion.
Rotate variations frequently to prevent overuse and make sure recovery is on point
How would you program bro splits training 3 days a week
PPL 3x a week
No Arm Day? 😢
Were you inspired to mention this from my comment?
Bro slits are stupid and a waste of time!
Thanks for scientific analysis
Yes, do,a push/pull/legs....because that’s what I’m doing now, lol. Back/bi/shoulders-chest/tri/shoulders-forearms,legs
I remember your video on 5/3/1 being a bro split program. You were incorrect, but nobody's perfect and I really dig your channel. I much prefer full body workouts personally. Just feel like you get more done in less time.
First
Thats exactly what I've been doing for the last 2 months, very productive!!!
BHUD please answer this topic in a video! My current split:
Day 1: Chest Triceps
Day 2: Back Biceps
Day 3: Legs
Day 4: Shoulders Traps
Day 5: Biceps Triceps
how many sets would you do for each muscle part each day? Thx Bhud
10-20 hard sets/week (sets close to failure, to form failure) science recommends, for all muscle groups, u can experiment with 20-25 if u are bulking and sleeping your 8 hours, just see your frequency for each muscle group and spread those sets
I just saw Brad Schoenfeld in a podcast on Fouad Abiad's channel, and I think you completely misinterpreted what he said about frequency. He basically says that frequency still matters at higher volumes. He never says that brosplits are as good or better than high frequency or that frequency is completely irrelevant. There is no pendulum swing like you predicted.
That's exactly what we have been mentioning n all these videos. Frequency matters with respect to convenience only when on a high volume program. I think you need to listen again. Schoenfeld, Carter, the Supplement Engineer, and myself all understood that this was the only case when frequency matter; when it came to high volume and convenience. You missed that point. Schoenfeld's post even mentions this point.
@@MassiveIron I get a completely different message when watching the first video with Robert. But I do strongly agree with the fact that brosplits can get the job done very well and training frequency is mostly of little concern and clearly not the most important aspect of a training program.
My old bro split, for what it's worth:
Chest & Triceps
Back & Legs
~
Shoulders & Core
Biceps & Forearms
~
~
...Very basic - and yes, it works.