Are Bro Splits Bad? [Pros and Cons of Bro Splits]

Are bro splits bad? In bodybuilding and strength training circles (especially online), bro splits get LOTS of hate. But is this hate warranted? Are bro splits really that bad?

Bro splits are not bad for intermediate or advanced lifters. They have been a proven and effective training method for many bodybuilders. However, beginning lifters should start a with a different bodybuilding routine such as an upper lower split. But, for intermediate and advanced trainees, bro splits definitely work.

Before going into detail as to why bro splits are effective, we need to define what they are. Then I will go over exactly why they have a bad reputation, the pros and cons of a bro split, and how to effectively program one.

Let’s go bro!

What is a Bro Split?

A bro split (as it has endearingly become known as) is a body part training split used in bodybuilding to emphasize the training of individual muscle groups. Usually (but not always) a muscle group is trained once a week, with a high amount of volume.

Often, one or two muscle groups will be trained each day and then given a full 7 days to recover before being trained again. As I said, not all bro splits are built this way. You can build one so as to train a muscle group every 6 days, or even every 3 or 4.

Here is a classic example of a bro split:

Sunday – Off
Monday – Back/Biceps
Tuesday – Off
Wednesday – Chest/Triceps
Thursday – Off
Friday – Legs
Saturday – Shoulders

In this type of split, each muscle group is trained once per week on a specific day.

Bro splits grew in popularity in the early 2000s with the influx of ordinary people into gym culture. Nearly all bodybuilding magazines feature classic bro splits. And it is usually the type of training you would see a bodybuilder do for a video shoot.

Why Bro Splits Have a Bad Reputation

And this is precisely where the problem comes in. Bro splits became the dominant training style due to its marketing in bodybuilding magazines and video shoots. Soon everyone and their grandma was doing a bro split.

Then the bros came. You know, the guys who only workout their chest and arms and forget about their legs. Naturally, these guys latched on to bro splits. They weren’t going to do a routine which had you workout your legs two or three times a week!

Soon, it became the norm to be seeing bros doing well, bro splits. And the hardcore strength training community started perceiving bro splits themselves as bad.

But, are bro splits actually that bad?

Why Bro Splits Are NOT Bad

Bro splits are actually quite effective for bodybuilding purposes. First, there is simply the mountain of anecdotal evidence of tons of bodybuilders using them to get big and strong, and on an elite level. Of course, that’s only anecdotal. But, what does the research say?

Training Frequency

Over at Stronger By Science, they’ve put together a fantastically in-depth article analyzing research on training frequency for muscle growth:

“Painting in broad strokes, higher frequencies seem to have a larger effect for untrained subjects than trained subjects, for low training volumes than high training volumes…

…the relative advantage of higher frequencies seems to be smaller if you’re a trained lifter (32% vs. 47% for untrained), if you have high training volumes (27% vs. 77% for low training volumes), and if you’re interested more in growing specific muscles than simply gaining lean mass (17% for direct measures, vs. 49% for indirect measures).“
Stronger By Science

They analyzed thirteen studies. They do come to the conclusion most of the evidence points towards higher frequencies having overall better results for hypertrophy, but with many qualifiers. And, as pointed out, the gains do not appear to be significant for intermediate to advanced trainees.

So, it’s not that lower frequency is bad, it’s just that it’s not ideal for new weightlifting trainees. And, even though the research is slightly in favor of higher frequency, there are some benefits to bro splits, such as…

Focus on Each Muscle Group

Undoubtedly, one advantage of bro splits is they allow you to give enough attention to each muscle group. This is why pro bodybuilders regularly use them. At the elite level, there needs to be the utmost attention to each muscle group so as to stimulate growth and bring up lagging body parts.

Although beginners who simply need to learn movement patterns and develop neuromuscular adaptations don’t need this level of attention for each muscle group, it can certainly benefit the intermediate lifter.

Once you move past the stage where you know how to effectively squat, bench, deadlift, row, and press, you can then begin with a bro split to hone in on specific weaknesses you might have. Giving your muscles this type of attention will not only bring up lagging body parts, but can also increase your strength on your big lifts.

Lower Chance of Overtraining

When you’re working out legs three days per week (especially with squats and deadlifts) the simple fact of the matter is there is a higher chance of burning yourself out.

It takes a lot out of your body to continue a higher frequency with compound exercises like that. Whereas, if you focus on blasting a muscle group in one day then you have 6-7 days to recover. Anyone can recover in that amount of time.

Pros and Cons of Bro Splits

Pros

Good for intermediate/advanced lifters
Allow you to thoroughly exhaust muscle groups
Provide plenty of rest for each muscle group
Lower chance of overtraining
Can hit muscles from different angles
Better for working on specific muscle groups
They’re fun!

Cons

Not ideal for beginning lifters
Muscle frequency may be a bit low for hypertrophy

How to Program a Bro Split Effectively

There are several ways to program a bro split to maximize results. I recommend trying the different methods I’m about to outline and finding what works best for you.

Low Frequency Bro Split

Sunday – Off
Monday – Back
Tuesday – Off
Wednesday – Chest/Triceps
Thursday – Off
Friday – Legs
Saturday – Shoulders/Biceps

This is similar to the split I gave as the example above. It’s a classic once a week style bro split.

Rotating Bro Split

Week 1

Sunday – Back/Biceps
Monday – Off
Tuesday – Chest/Shoulder/Triceps
Wednesday – Off
Thursday – Legs
Friday – Off
Saturday – Back/Biceps

Week 2

Sunday – Off
Monday – Chest/Shoulder/Triceps
Tuesday – Off
Wednesday – Legs
Thursday – Off
Friday – Back/Biceps
Saturday – Off

And so on and so forth. This rotating split increases the muscle training frequency by one day by starting a day earlier. We decrease the days in the gym from 4 to 3 every other week by combining chest/shoulders/triceps on one day.

High Frequency Rotating Bro Split

Week 1

Sunday – Legs
Monday – Shoulders/Biceps/Triceps
Tuesday – Off
Wednesday – Chest/Back
Thursday – Off
Friday – Legs
Saturday – Shoulders/Biceps/Triceps

Week 2

Sunday – Off
Monday – Chest/Back
Tuesday – Off
Wednesday – Legs
Thursday – Shoulders/Biceps/Triceps
Friday – Off
Saturday – Chest/Back

And so on. With this one, you are training each muscle group once every 5 days and rotating between 5 days and 4 days a week in the gym.

As you can see, bro splits can be designed in a variety of ways, depending on how you feel about frequency and how many days you want to be in the gym.

Bro Splits – Closing Thoughts

You want my honest opinion? I think most people overrate the importance of different training splits. I’ve made similar gains doing bro splits, push pull leg splits, upper lower splits, and westside powerlifting splits. That’s because there are more important things, such as:

Progressive Overload – pushing yourself to continually improve week after week by increasing weight, reps, sets, decreasing time in between sets, or using intensification methods such as drop sets, supersets, etc. Increasing weight and reps is the most consistent long-term option
Eating Right and Eating Enough – if you’re goal is to put on muscle, it doesn’t matter what kind of split you’re doing, you won’t gain weight. If you’re goal is to lose fat, it doesn’t matter what kind of split you’re doing if you aren’t eating the right foods in the right quantity.
Planning Proper Deloads – I’ve written about this in more depth here. Proper deloads are essential for long term training health.

Do those things right, and I promise you, the split you use will only be a finishing touch.

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