What you will learn in this article is fully backed by science, and should not be overlooked if you are serious about making continuous gains in the gym.
This article will not only deliver on that promise, but it will help you get into the best shape of your life.
I have designed a full training program that has proven to work time after time, and year after year.
What Is A Bro Split?
A typical bro split will have you dividing all the major muscle groups up, and training each muscle once a week on its own day.
Let’s take a look at a typical weekly plan
Monday – Chest
Tuesday – Back
Wednesday – Shoulders
Thursday – Legs
Friday – Arms (Triceps and Biceps)
Saturday – Day Off
Sunday – Day Off
However, not everyone has 5 or 6 days free to train each week, so the bro split is often adapted. Check out our 4-day workout split and push/pull/legs articles to see how.
Below is a typical 4 day a week bro split:
Monday – Chest/Biceps
Tuesday – Legs
Wednesday – Day Off
Thursday – Shoulders
Friday – Back/Triceps
Saturday – Day Off
Sunday – Day Off
Although we have had to group biceps and triceps with another muscle group, you will notice there is still a common theme.
That is, that each muscle group is still only being trained once a week, and this is exactly what defines the bro split.
What Is High-Frequency Training
There are many variations of high-frequency training, but the underlining concept is exactly the same. High-frequency training means you are working a muscle group more than once a week.
Here are a few ways in which you can set up a high-frequency program:
Option 1 – Train the entire body in one session and repeat the session again 2 or 3 times more during the week
Option 2 – Train only one or two muscle groups a session, but repeat these sessions again during the week.
Option 3 – Train just one muscle group multiple times but everything else just once. This third option is actually a mixture of both the bro split and high-frequency training and is an excellent short term method for bringing up weaker body parts.
Bro Split Vs High-Frequency Training
It seems like in the modern era of training, more and more gym-goers lean towards high-frequency training.
Is this because it’s easier to make the program look all fancy with bells and whistles, therefore making it easier to sell or because someones favourite new aged Instagram model trying to sell them something is insisting that’s how he or she trains.
Truth be told I’m not sure.
Now please don’t get me wrong, a high-frequency training plan that is programmed properly can be very effective, however, you can probably guess from my tone that I’m not an advocate.
In my opinion and years of experience, a well-structured bro split will yield far greater results when it comes to building muscle
However, this isn’t just my opinion, it’s heavily back by science.
This study looks at the relationship between training volume, training intensity and training frequency when it comes to building muscle.
It shows that the level of intensity and amount of volume in a training session is far more important than the frequency in which you train a muscle group.
Research has shown time after time that unless you are a complete beginner, following a well put together bro split will give much greater results as it allows your muscles to experience proper overload with adequate recovery time.
So if the science heavily backs training a muscle group just once a week, why are so many new and advanced lifters taking up the high-frequency approach?
Bro Split Common Mistakes
The issue has nothing to do with the actual workout split itself. The issue lies in how badly so many people actually program it.
And the reason so many supposed fitness experts, Instagram models and magazine sponsored bodybuilders give such crappy bro split programs to their clients and fans is because simple isn’t sexy.
Let’s take a look at all the crappy things you might find programmed into a bro split.
Most of these poorly designed programs include advanced overload technique. This isn’t the issue and they actually have their place, however, the programs don’t just include them, they litter them all throughout the program without a single thought as to actually why they are including them. Overusing these overload techniques can quickly lead to overtraining and wiping out your nervous system.
Next on the list is the sheer volume of reps included in these programs. I’m talking 100s and 100s of reps in a single session. Your body can seriously only take so much.
The final mistake made when programing a bro split is the overuse of isolation exercises. The main reason for this is because it’s much easier to achieve the famous pump feeling using isolation exercises then it is with compound exercises.
If you have been given a bro split routine including any of the above, then you will be severely impacting your bodies ability to build muscle.
So my tip to you is please don’t give up on the bro split just because of poor programming.
A well structured and thought out bro split having you focus on big compound movements and progressive overload along with the right amount of sets and reps, will 100% give you better gains in muscle than any other training split over the long term.
The issue has nothing to do with the actual workout split itself. The issue lies in how badly so many people actually program it.
And the reason so many supposed fitness experts, Instagram models and magazine sponsored bodybuilders give such crappy bro split programs to their clients and fans is because simple isn’t sexy.
Let’s take a look at all the crappy things you might find programmed into a bro split.
Most of these poorly designed programs include advanced overload technique. This isn’t the issue and they actually have their place, however, the programs don’t just include them, they litter them all throughout the program without a single thought as to actually why they are including them. Overusing these overload techniques can quickly lead to overtraining and wiping out your nervous system.
Next on the list is the sheer volume of reps included in these programs. I’m talking 100s and 100s of reps in a single session. Your body can seriously only take so much.
The final mistake made when programing a bro split is the overuse of isolation exercises. The main reason for this is because it’s much easier to achieve the famous pump feeling using isolation exercises then it is with compound exercises.
If you have been given a bro split routine including any of the above, then you will be severely impacting your bodies ability to build muscle.
So my tip to you is please don’t give up on the bro split just because of poor programming.
A well structured and thought out bro split having you focus on big compound movements and progressive overload along with the right amount of sets and reps, will 100% give you better gains in muscle than any other training split over the long term.
How To Program A Successful Bro Split
The training principles I am going to share with you now, I have shared on so many other articles. Why? Because these training principles work.
If you’re serious about building muscle using a 5 day split workout routine, then follow the guidelines below.
1. These are back by science and year of applying them to my client’s programs.
2. For optimal results train 5 days a week
3. A training session should last no longer than an hour, but ideally, be closer to the 45-minute mark.
4. Train only one large muscle group per session. For example, do not train legs and chest on the same day.
5. It’s okay to train a smaller muscle group with a large one. For example, Chest and Biceps.
6. 90% of your program should be made up using large compound exercises.
7. Train mostly in the 4 to 6 rep range. There will be some exceptions where you will be training in the 8 t o 10 rep range.
8. You will complete just 9 to 12 sets per training session.
9. Rest between 2 to 5 minutes between sets
10. Take one full week away from weight training every 8 to 10 weeks.
The 6 Best Compound Exercises For Building Muscle
These 6 exercises below will create by far the most amount of overload on your muscles. Basically, if you want to build muscle mass more efficiently, then include them in your program.
Deadlifts
Squats
Bench Press
Military Press
Bent-Over Row
Pull-Ups
Your 5 Day Split Training Program
Below is how you are going to split the muscle groups up over the week
Monday – Shoulders
Tuesday – Back
Wednesday – Chest
Thursday – Legs/Calves
Friday – Arms
Saturday – Day Off
Sunday – Day Off
Below is how you are going to split the muscle groups up over the week
Monday – Shoulders
Tuesday – Back
Wednesday – Chest
Thursday – Legs/Calves
Friday – Arms
Saturday – Day Off
Sunday – Day Off
Monday – Shoulders
Exercise 1 – Military Barbell Press (standing)
Warm-Up (BFG Muscle Style)
Number of Sets – 2
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 2 – Seated Dumbbell Press
Number of Sets – 2
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 3 – Barbell Upright Row
Number of Sets – 2
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 4 – Bench Rear Delt flyes
Number of Sets – 3
Number of Reps – 8 to 10 (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 3 minutes between each set
Tuesday – Back
Exercise 1 – Deadlifts
Warm-Up (BFG Muscle Style)
Number of Sets – 2
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 2 – Pull-UP (overhand grip)
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible) (done using a weighted chain around your waist)
Rest – 2 to 5 minutes between each set
Exercise 3 – Bent Over Barbell Row
Number of Sets – 2
Number ofReps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 4 – Single-Arm Dumbbell Row
Number of Sets – 2 per arm
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 3 minutes between each set
Wednesday – Chest
Exercise 1 – Flat Barbell Bench Press
Warm-Up (BFG Muscle Style)
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 2 – Incline Barbell Bench Press
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 3 – Incline Dumbbell Press
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Thursday – Legs
Exercise 1 – Squats
Warm-Up (BFG Muscle Style)
Number of Sets – 2
Number of Reps – 4 to 6 (Unless you have a spotter or the arms set up in the perfect place inside a power rack, you do not need to go to failure on this exercise. Due to the number of muscles involved, you will get a massive anabolic response creating a huge amount of overload just from getting close to failure. Pick a weight you could probably get 1 or 2 more reps with if you carried on)
Rest – 2 to 5 minutes between each set
Exercise 2 – 45 Degree Leg Press
Number of Sets – 2
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible)
Rest – 2 to 5 minutes between each set
Exercise 3 – Power Lunges
Number of Sets – 2
Number of Reps – 8 to 10 per leg (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 4 – Romanian Deadlifts
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 3 minutes between each set
Exercise 4 – Standing Calf Raises
Number of Sets – 3
Number of Reps – 4 to 6 (Aim to select a weight you can achieve at least 4 reps with on your first set but no more than 6 reps. If you achieve 6 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 3 minutes between each set
Friday – Arms
Exercise 1a – Barbell Bicep Curls
Warm-Up (BFG Muscle Style)
Number of Sets – 3
Number of Reps – 8 to 10 (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Superset With
Exercise 1b – Lying Overhead Extensions
Number of Sets – 3
Number of Reps – 8 to 10 (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
SuperSet With
Exercise – Dumbbell Twist Curls
Number of Sets – 3
Number of Reps – 8 to 10 per leg (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 5 minutes between each set
Exercise 4 – Cable Push Downs
Number of Sets – 3
Number of Reps – 8 to 10 per leg (Aim to select a weight you can achieve at least 8 reps with on your first set but no more than 10 reps. If you achieve 10 reps then you need to move the weight up by the smallest amount possible).
Rest – 2 to 3 minutes between each set
Using Progressive Overload
When it comes to making continuous gains in the gym, progressive overload is the most important factor. If progressive overload is not present, you will stop seeing improvements in both muscle size and strength very quickly.
The reason, the training principles we use here at BFG Muscle work so well is because they naturally enforce progressive overload.
Using our principles, you know you have to move the weight up as soon as you hit the top end of the rep range. This is exactly what progressive overload is.
It’s also important to mention that hitting plateaus are inevitable. However, there are ways to help minimise them.
1. Every 4 to 6 weeks make just a small change to the program.
2. You could swap the order of exercises around in a training session
3. Swap just one exercise out for a new one
4. Change the order of muscle groups across the week
Best 5 Day Split Workout Routine Key Takeaways
1. Listen to the research when it comes to training frequency. Intensity and volume are much more important than the frequency in which you train a muscle group.
2. There is no split more effective than the bro split (if programmed properly) when it comes to building muscle.
3. Focus 90% of your training on heavy compound movements like the deadlift, squats, bench press and military press.
4. Limit the number of isolation exercises and high rep training.
Tell me what you think
In the comments below let me know what you think about on the list. Do you like them, do you hate them? If you enjoyed this content and would like to keep it close to you at any time. Or even better, are there any other you believe would do a much better job?
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