Despite Its Name, We Rate The Bro Split

If you’ve ever trained in a gym, you’ve probably heard the term "bro split," and maybe the name has been enough to put you off or make you think it’s not for you. But despite its nickname and longstanding association with bodybuilding culture, this training split is actually an incredibly effective, well-structured and motivating way to build strength and muscle. Don’t dismiss it just yet.

Here’s what a bro split really is, why it’s so popular, and whether it deserves a place in your training routine.

What is a bro split?

A bro split refers to a muscle group split that focuses on one primary muscle group per workout. Each muscle group is typically trained once per week with higher volume in that session. You train on consecutive days, but you’re never working on the same muscle group, allowing your legs to recover while you train your arms, for example.

A pretty standard bro split might look like:

• Day 1: Chest

• Day 2: Back

• Day 3: Shoulders

• Day 4: Legs

• Day 5: Arms

• Rest days as needed

Each workout usually includes multiple exercises and sets targeting the same muscle group from different angles, allowing you to fully fatigue the muscle before moving on to a different muscle group the next day.

Grow with Mariah follows a muscle group split similar to the bro split, with six weekly workouts: Back & Biceps, Quads, Glutes, Legs, Abs, and Chest, Shoulders & Triceps.

Why is the bro split so popular?

The bro split has stood the test of time for a few key reasons:

It allows for high training volume

Focusing on one muscle group per session means you can perform more sets and exercises without feeling rushed. This high volume can support muscle hypertrophy, especially when paired with progressive overload.

Recovery is built into it

Because each muscle group gets several days off before being trained again, the bro split naturally allows for ample recovery time - a crucial factor for muscle growth and strength gains.

It’s simple and well-structured

There’s no guesswork involved. You know exactly what you’re training each day, which can make your workout routine easier to plan and stick to.

It feels motivating

Many people enjoy the muscle pump and feeling of accomplishment that comes from finishing a dedicated chest or leg day. If that sounds like you, this split could be right up your alley.

Is the bro split effective for strength training?

Absolutely! While bro splits are often associated with muscle growth or hypertrophy, they can still support strength gains, particularly for intermediate to advanced lifters.

By combining compound lifts (think squats, deadlifts and bench presses) with accessory work, a bro split can help you lift heavier over time while building muscle mass and definition.

That said, training each muscle group only once per week may not be optimal for everyone (especially beginners), which is why individual goals and experience level matter. Finding the right workout split isn’t just about what’s good on paper - it’s also about finding what works with your lifestyle and what you actually enjoy doing.

Who the bro split is best for

A bro split may be a GREAT fit if you:

• Already have training experience and good lifting technique

• Enjoy longer, gym-based workouts

• Want to focus on muscle growth

• Train 4–6 days per week

• Prefer a clear, consistent routine

Who it’s NOT for

A bro split probably isn’t right if you:

• Are new to strength training

• Can only train 2–3 days per week

• Prefer full-body or functional strength training workouts

• Want to prioritise athletic performance or conditioning

• Train primarily at home with limited equipment

If you’re a beginner or can only train 2-3 times per week, we recommend full-body workouts or an upper/lower/full-body split.

The right split for you

The bro split might have a bit of an eye-roll reputation in some circles, but it’s far from outdated, is definitely not just for the bros, and it can help you achieve your training goals. 

Like any training method, the effectiveness of the bro split comes down to how consistently you stick with it and whether it suits your lifestyle, goals and experience level.