The Ultimate Bro Split: 12 Weeks to MASS
Bodybuilding bro splits, at one time, were by far the most popular workout split.
Nearly everyone at the gym was doing them.
Chest days, back days, leg days, oh my!
Heck, we even had arm day – arguably the best day of the week.
For decades, you would rush to newsstands to buy the newest muscle mag just to get a glimpse of that month’s new bro split.
And, although we’ve realized they’re not exactly optimal for most at this point, every now and then they’re still very fun to do.
There’s just something about going to the gym, developing that strong mind-muscle connection with whatever body part you’re training that day, and absolutely destroying it.
This article is going to take you back to those days. Check it out, and if you’re looking for something fun to do for 12ish weeks, give it a shot.
The Ultimate Bro Split Workout Overview
This workout is exactly what it sounds like. It’s a 5 day per week workout routine where each day is its own muscle group.
Each workout will take approximately 45-75 minutes to perform. Depending on your rest periods, you might even finish quicker than that.
Speaking of rest periods, I’m going to make a unique suggestion: Don’t time them. Simply rest as needed to recover and then move onto your next set.
In terms of progression, try to increase the weight used whenever capable while understanding that progress isn’t always linear. So long as you’re going up over the duration of the program, you will see some nice results.
Bro splits aren’t for everyone. A lot of science out there suggests they’re not even optimal. However, they can be a fun change of pace which I’m all game for. Run this program as needed to capitalize on your nostalgic form of training and get back to something you find benefits you more.
Monday: Chest Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 10 |
| Dumbbell Incline Bench Press | 3 | 10 |
| Decline Hammer Strength Machine Press | 3 | 10 |
| Pec Dec | 3 | 10 |
| Push Up | 3 | 10 |
Tuesday: Leg Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 10 |
| Machine Hack Squat | 3 | 10 |
| Leg Press | 3 | 10 |
| Leg Extension | 3 | 10 |
| Leg Curl | 3 | 10 |
| Calf Raise | 3 | 10 |
Wednesday: Shoulder Day
| Exercise | Sets | Reps |
|---|---|---|
| Seated Shoulder Press | 3 | 10 |
| Arnold Press | 3 | 10 |
| Lateral Raise | 3 | 10 |
| Upright Row | 3 | 10 |
| Reverse Fly Machine | 3 | 10 |
| Shrug | 3 | 10 |
Thursday: Back Day
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 10 |
| Lat Pull Down | 3 | 10 |
| Hammer Strength Row | 3 | 10 |
| Cable Row | 3 | 10 |
| Straight Arm Lat Pull Down | 3 | 10 |
Friday: Arm Day
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bicep Curl | 3 | 10 |
| Preacher Curl | 3 | 10 |
| Incline Dumbbell Curl | 3 | 10 |
| Dip | 3 | 10 |
| Skullcrusher | 3 | 10 |
| Rope Pressdown | 3 | 10 |
Conclusion
There’s no school quite like the old school.
And no matter what anyone says, bro splits still do work.
If you’re looking for a fun way to get back into a dedicated routine of working out, this might just be the perfect workout for you.
If you have any questions about the workout, please feel free to leave us a comment below!