Need help building a bro split

[BugsBoony]

I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun.

Any help?

[MyEgoProblem]

Per muscle group
10-20 sets
5-30 reps per set
0-2 reps in reserve

Add some sub max singles if you care about 1tm
Add some high velocity sets for 'power'

Don't be a dig about it

[BugsBoony]

Per muscle group
10-20 sets
5-30 reps per set
0-2 reps in reserve

Add some sub max singles if you care about 1tm
Add some high velocity sets for 'power'

Don't be a dig about it

Thank you. So exercise selection does not matter all that much?

[MyEgoProblem]

Thank you. So exercise selection does not matter all that much?

Of course it matters.
But i can't pick your favourite lifts

[BugsBoony]

Of course, but I was hoping to get some suggestions. The exercises themselves are not an issue, it's just that higher frequency routines don't really motivate me to hit the gym.

Also, why does it say I am 52 when I am 20? Sorry, I am new here...

[coachcalande]

How many days a week? Seems like a lot of bro split guys really do half assed stuff like this:

Monday- bench, db incline, cable crossovers, triceps pushdowns, rope ext overhead
Tuesday- rows, pull-ups, db rows, curls, preachers, concentration curls
Wed- half squats, leg press, hack squats, leg curls
Thursday- repeat Monday, throw in shoulder press
Friday- repeat Tuesday

Rest on weekends

[BugsBoony]

How many days a week? Seems like a lot of bro split guys really do half assed stuff like this:

Monday- bench, db incline, cable crossovers, triceps pushdowns, rope ext overhead
Tuesday- rows, pull-ups, db rows, curls, preachers, concentration curls
Wed- half squats, leg press, hack squats, leg curls
Thursday- repeat Monday, throw in shoulder press
Friday- repeat Tuesday

Rest on weekends

Well, I was thinking 5 days a week. Could you help me build a good one?

[air2fakie]

Well, I was thinking 5 days a week. Could you help me build a good one?

Dude it's a bro split, not brain surgery. Just destroy your muscles - and spit on all the fb, ul & ppl heathens while you do it.

[coachcalande]

Well, I was thinking 5 days a week. Could you help me build a good one?

These were the best splits I did prior to the one I use now:

Day 1- chest, back, abs (superset chest/back)
Day 2- legs, calves
Day 3- shoulders, arms (supersetted bis/tris)
Off
Repeat

This was good too:
Chest,arms
Legs, calves
Back, shoulders
Rest
Repeat

[TolerantLactose]

Guys who pull off a bro split have been around the block and know themselves well. They know what works for them and what doesn't. If you're asking someone to build you a bro split, you're not one of those guys.

[BugsBoony]

Dude it's a bro split, not brain surgery. Just destroy your muscles - and spit on all the fb, ul & ppl heathens while you do it.

Haha, that's true. It's just that there's so much information and so many people saying certain splits and exercises are not optimal for beginners that I want to make sure I am not spinning my wheels.

[BugsBoony]

Guys who pull off a bro split have been around the block and know themselves well. They know what works for them and what doesn't. If you're asking someone to build you a bro split, you're not one of those guys.

Well, I meant something to get started with...

[TolerantLactose]

Well, I meant something to get started with...

That goes with knowing what works and what doesn't. It's like asking someone to buy you a wardrobe without knowing your lifestyle or even your measurements.

[air2fakie]

Haha, that's true. It's just that there's so much information and so many people saying certain splits and exercises are not optimal for beginners that I want to make sure I am not spinning my wheels.

You've already decided on a bro split, so make one. It's literally pick a muscle group per day, then pick whatever exercises you want, then pick whatever set/rep combos you want. It's supposed to be easy - I have faith that you can do it. Post what you come up with if you want feedback.

[coachcalande]

This is a great plan for guys who are new, enjoy training but don’t want to train on the weekends.

Monday and Thursday hit chest/back/shoulders

Bench press
Incline bench
Row
Pulldowns
Db press
Upright rows
Situps


Tuesday and Friday hit legs /bis. Tris

Squat
Leg press
Leg ext
Leg curls
Barbell curls
Db curls
Pushdowns
Skull crushers
Calf raises

Sets and reps to suit goals but traditional 10-8-6-4 style works nice. Adjust weight to fail near those target reps.

[TAWS6]

Currently doing legs, chest/shoulder/tri, rest, back/bi, rest, repeat. If you don’t mind slower progress it’s a decent setup with little overlap.

[FurtadoZ9]

If by bro-split you mean each muscle group once a week with something like:

Chest
Back
Shoulders
Legs
Arms
Off
Off

You should really consider upping the frequency to twice a week. As much as I wouldn't recommend 5-6 days / week for beginners, even this would be better:

Push
Pull
Legs
Push
Pull
Legs
Off

Reason being, hitting a muscle group 1x a week then resting 6 days straight, means you need to have enough workload capacity to require that much rest in-between workouts. Even most intermediates don't have that capacity. Which is why you will see MUCH more progress with 2-3 days of rest in-between workouts.

With that being said, I understand consistency is the most important factor. So by all means if a bro split will motivate you to get in every workout, then it's better than inconsistency.

[TAWS6]

Regardless of the split I’d really try to hit everything at least once every 5th day. You don’t want to waste too much time just keeping your muscles at idle.