A "Better" Bro Split

[IntenseVolume]

I really like back and hamstrings/glutes together.
Chest/bis
Back/hams
Off
Shoulders/tris
Quads
Off.
Repeat.

On the back/ham day Id do a leg ext at the end of something like cluster sets, widow makers,muscle rounds etc

On the quad day at the beginning I’ll do the samething with a leg curl.

 

[275bills]

How are you able to train back with legs in one session? Doesn´t make a lot of sense for two huge muscle groups.

So I basically rotate 2 different workouts

Quad domaint squat day followed by leg press or hack squat
2 or 3 exercises for back. Usually machines for 3 x 15 , 20 reps

Hamstring , back thickness

Dead. reg or sumo.

Oh if im feeling like a pussy aka @Virtuous I will do trap bar
Then bent row
Followed by a hamstring curl and 1 more back exercise

depending how my body is feeling I will exchange the free squats for a hack squat.

I definitely only deadlift once a week so my other back workout have more lats and Mach rows ect

Is it the most optimal... probably not but its what I enjoy doing now.

I will also mention I only do 1 working set for squats , deads , row anything taxing. If I feel good I will do a back off

I will also add abit of quads in if I don't deadlift

Ps. Lol I train almost every day so there will be a workout for the back, legs where I just do cardio, calves and abs

 

[comedycentral]

How are you able to train back with legs in one session? Doesn´t make a lot of sense for two huge muscle groups.

I hear that often but it’s nothing like a full body workout. And my volume like I say is low. For example
2 sets chins
2 sets hammer rows
1-2 sets t bar rows
leg ext 1
seated leg curl 2
belt squat 1-2
back extension 1-2

 

[scmtnboy]

My overall thoughts at 47 years old and 20+ years doing some sort of very serious training whether it was bodybuilding or endurance sports is people are way too concerned with finding the perfect split, rep ranges etc and fail to just execute consistently day in and day out training with intensity, consistency in diet/hydration and and quality recovery/sleep (abstaining from alcohol as well). You do all these 100% Tjen Bro Split, Pro Split, PPL, Upper Lower will all deliver great results.