Let us just start by asking what's more difficult for you: working out every day or deciding which workout split to follow? If the latter is your concern, you've come to the right place.
Finding a suitable split workout is essential whether you're a beginner or an intermediate who has just started going to the gym. A proper workout routine not only allows you to burn a lot of calories, but it also allows you to control the frequency of your training. The best way to start is by following a "bro split" as it comes in handy if you are someone who works out in their home gym, travels frequently and needs a go-to program that can be completed in 30 to 40 minutes. So, let's start by understanding what bro split is.
What Is A Bro Split?
The bro split is one of the most popular workout routines in gyms all over the world. Bro split is frequently recommended to beginners because it is simple and can be followed by anyone, regardless of their goals. It is a type of split training that focuses on major body parts over a week. Each muscle is worked once a week to allow for adequate recovery.
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Bro Split Overview
Following a bro split allows you to train your entire body in just five days. Focusing on major bodyweight exercises like squats, push-ups, pull-ups, and planks will help you get the most out of this split. A typical bro split begins with the chest, then moves on to the back, legs, arms, and shoulders, followed by two rest days.
Bro Split Week
- Monday - Chest
- Tuesday - Back
- Wednesday - Legs
- Thursday - Arms
- Friday - Shoulder
- Saturday - Rest
- Sunday - Rest
Pro Tip
If you miss any of the workouts, you can mix in some rest days throughout the week, but make sure you don't work the same muscle twice in a row.
Sample Workout
Chest
Traditional push-ups: 4 sets
Spiderman push-ups: 3 sets
Clap push-ups: 3 sets
Weighted push-ups: 3 sets
Back
Traditional pull-up - 4 sets
Wide-grip pull-up - 3 sets
Close-grip pull-up - 3 sets
Weighted pull-up - 3 sets
Legs
Traditional squats - 4 sets
Weighted Squats - 3 sets
Wall sit - 3 sets
Calf raises - 3 sets
Arms
Diamond push-ups - 4 sets
Reverse grip pull-up - 4 sets
Seated dips - 3 sets
Hammer curls - 3 sets
Shoulder
Pike push-ups - 4 sets
Decline push-ups - 3 sets
Side raises - 3 sets
Front raise - 3 sets
If you still feel fresh after following this lethal plan, you can train your ab muscles on any of the rest days, but make sure you take a day off from training.
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Takeaway
The bro split is only effective if your goal is to get in shape; if you want to build muscle, you must increase the intensity and volume of your workout by doing more reps and sets. Another thing to remember is that you must warm up as this may reduce your risk of injury.
Image Credit: Freepik