Immergeil91
New Member
Hey. I am considering running a bro split. Can anyone help me set one up? with rep range and number of sets 
Thank you so much
Thank you so much
MESO-Rx
Anabolic Steroids
Help with bro split
- Thread starter Immergeil91
- Start date
Sourpower
Member
This is tried and true in my opinion. You can also add a rest day after back and legs (the most taxing). I switch between the two every couple months and it’s solid.
Once i couldn't recover with the poundage's i worked up to. I started adding in a rest day after every cycle. Then when that stopped working i split the body up into more parts.
Trainedbytylerlofthouse19
Member
What are your goals first and foremost?
Immergeil91
New Member
Trainedbytylerlofthouse19
Member
So bodybuilding then.. Use rep range between 8-12reps and you will work out for yourself by recovery how many sets is best for your own growth..
Personally I do around 20 sets per body part each workout.. But if recovery slows down I just drop the sets.. Rest again I would say is personal to yourself, start with a minute between sets make sure you have your full breath back before starting another set..
Always aim for 12 full controlled reps and once these are reached increase weight somewhere upto 10% and go for the lower of the rep range until your up at 12 fully controlled reps again..
Keep flexing between sets to keep the blood in the muscles.. Not like in the mirror just subtlety squeezing the chest or whatever you just worked..
Post workout nutrition is key make sure to replenish glycogen stores and get a decent deserving of protein back into the system..
PPL is what bro's were doing long before there were bro's. So it was the bro split of it's time.
It's a bro split, you can't over complicate it.
Chest
Back
Shoulder
Legs
Arms
You can also throw in a few extra days if you have time. For example
Chest
Back
Shoulder
Legs (quad focus)
Arms
Legs (hamstring focus)
Do 12- 25 sets per bodypart depending on your recovery.
Stick to compounds for the first few exercises and finish off the session with some isolation movements.
I personally like bro splits. I've done upper/lower, PPL, Arnold's split but they would always leave me wrecked and my joints would end up killing me.
Chest
Back
Shoulder
Legs
Arms
You can also throw in a few extra days if you have time. For example
Chest
Back
Shoulder
Legs (quad focus)
Arms
Legs (hamstring focus)
Do 12- 25 sets per bodypart depending on your recovery.
Stick to compounds for the first few exercises and finish off the session with some isolation movements.
I personally like bro splits. I've done upper/lower, PPL, Arnold's split but they would always leave me wrecked and my joints would end up killing me.
benfrankparkway
Member
I too like PPL but I cant get past the tendonitis that always flare up and joint pain. I know bro splits get a bad wrap and the youtubers and other in fitness world advocate for twice a week training of muscles, but I come back to the joints ligaments and tendons that dont recover that fast... What is your current bro split?
Chest day
dumbbell incline
machine flat
Machine incline
Machine fly
3 sets of each exercise
Back day
pulldowns
chest supported row
Another pulldown variety
Nautilus pullovers
3 sets of each exercise
Shoulder day
Rear delt exercise
Military press
Dumbbell shoulder press
Lateral raises
3 sets of each exercise
Leg day
I skip leg day (just kidding)
Stiff legged deadlift
Front squats
Glute ham raise
Leg press superset with leg press calf raises
3 sets of each exercise
When I have more time I'm going to add an extra day and split legs into a seperate quad focus day and hamstrings focus day
Arms
Whatever I want, arm day is fun. Mainly superset.
I also add in some type of weighted abs EOD
When everything is on track or I am just feeling it I increase the sets to 4 or 5per exercise
Workouts take about an hour
dumbbell incline
machine flat
Machine incline
Machine fly
3 sets of each exercise
Back day
pulldowns
chest supported row
Another pulldown variety
Nautilus pullovers
3 sets of each exercise
Shoulder day
Rear delt exercise
Military press
Dumbbell shoulder press
Lateral raises
3 sets of each exercise
Leg day
I skip leg day (just kidding)
Stiff legged deadlift
Front squats
Glute ham raise
Leg press superset with leg press calf raises
3 sets of each exercise
When I have more time I'm going to add an extra day and split legs into a seperate quad focus day and hamstrings focus day
Arms
Whatever I want, arm day is fun. Mainly superset.
I also add in some type of weighted abs EOD
When everything is on track or I am just feeling it I increase the sets to 4 or 5per exercise
Workouts take about an hour
