Hey guys so im thinking about switching things up and running a classic bro split for a bit. honestly just need some help putting it all together if anyone has a good layout?
not really sure what the best rep ranges are or how many sets i should be doing for each body part to actually get some decent growth so if u guys could help me out that would be awesome
i’ve done a bro split before, usually hit each body part once a week with like 3-4 exercises each
for reps i like sticking around 8-12 for most lifts, keeps it heavy enough for growth but not totally brutal
sets-wise 3-4 per exercise is plenty, more than that can just wear you down without much extra gain
i’d start with chest/back/shoulders/arms/legs split, make sure you throw in some compound lifts for each day
honestly consistency beats perfection, just make sure you’re actually going to hit all the days each week
i like finishing with some isolation work to really burn out the smaller muscles, feels great and adds detail
man i love a good bro split when i'm feeling burnt out on heavy powerlifting stuff- it just feels good to get a massive pump and leave the gym feeling huge. i usually go chest, back, shoulders, legs, then arms on friday. keep the reps around 8 to 12 for the big stuff and go 15+ for the "isolation" moves just to move some blood. enjoy the gains bro!
honestly the best rep range is the one where u actually feel the muscle working lol. i'd stick to like 12-16 sets total per workout. if u go way over that u just end up doing "junk volume" and staying in the gym for 3 hours for no reason. 4 exercises per body part is usually plenty if u actually train hard-
dont forget to actually hit your legs man lol. most guys do "chest monday" and then skip friday cuz they're tired. i like doing something like: mon-chest, tue-back, wed-shoulders, thu-legs, fri-arms/calves. it's simple but it works if u keep the intensity high. welcome to the pump club bro!
bro splits are the goat for hypertrophy imo. for sets i usually do 3 or 4 sets per exercise. try to keep your rest periods short like 60-90 seconds to keep the heart rate up. it's way more fun than doing full body 3x a week where u just feel beat up all the time.
id say start with a heavy compound movement first like bench or rows for 3 sets of 5-8 then move into the higher rep stuff for the "bro" feel. as long as u are getting stronger over time u will grow. oh and dont skip the rear delts on shoulder day or youll look like a hunchback lol
man people hate on the bro split but it built all the legends. i do 10-12 reps for almost everything and just focus on that mind muscle connection. if u aint sore the next day u probably didnt do enough sets! just keep it simple and dont overthink the science stuff too much.
