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.

 

[3BILLS]

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.

 

[qbkilla]

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.

This. Imo, for people like me, the bro split...the basic one, is a god send.

Legs
Chest
Back
Off
Arms
Delts
Off

If someone with OCD can just stick to this, not try and think "how can I make it better, I'll add a little triceps to back day, rear delts to chest day..heck maybe I can fit a set of triceps after legs to get that 2x a week "optimall " frequency...oh if I alternate strong/weak points I can carb cycle...I'm a genius..not" ...that's the best option

Nothing against your post op this is a great thread...but being an overanalyzing nut...I think the bro split...basic 1x a week 10-15 sets all to failure... sticking to that is the best option.

Fuck optimal train hard.. eat, sleep...that's the major thing I've learned from the big boys here who I annoy with my OCD. I remember when I worked with Alex azarian rip...first thing he has me do was toss all the supplements my previous coach had me on (his brand) and ditch the fancy routine for a basic bro split

 

[burgundy]

Meadow’s and Hany have been doing this for years. Meadow’s called it “traditional bodybuilding” split as that’s what it is. Every magazine you picked up in the 2000’s had it in there- one body part a week.

Meadow’s called it training blocks or pump days. It’s one of the many things that make his programs so great today. Hany added his FST-7 spin in the mix which has a place as well. Most of his guys had two leg days in his core FST workouts.

But I agree that you should maximize workout blocks for legs. I’ve shared pieces of my split, but should be more specific as legs do get hit twice a week with one core workout and a second pump day as Meadow’s called it.

Monday: Back/Chest touch up (heavy incline movement)

Tuesday: Shoulders/Triceps

Wednesday: Quads/FST-7 seated leg curls at end of workout (hamstring pump day)

Thursday: Off day (cardio, PT work, etc)

Friday: Chest/Biceps

Saturday: Hamstrings/ FST-7 Hacksquats at the end of the workout (quad pump day)

Sunday: Full off day

Within each workout I use DC methods, FST, Rest pause etc according to the muscle group being worked.

Glutes are worked on both legs day through movements and exercise selection.

Would you mind elaborating on this routine you do? With your exercise selection and the reps for each exercise?

 

[aHarness]

Would you mind elaborating on this routine you do? With your exercise selection and the reps for each exercise?

Are you gonna be the new training overthinker?

 

[bbxtreme]

Would you mind elaborating on this routine you do? With your exercise selection and the reps for each exercise?

A Day In The Life of a Bodybuilder: For the Less Genetically Gifted- AMA

Disclaimer: if you’re new to the sport this thread is not what I advise you to do. If you have excellent genetics you also likely won’t need what I do. This thread is simply my opinions, experiences, thoughts and what I do. Moral disclaimer: for anyone who has moral opinions about bodybuilding...

www.professionalmuscle.com

https://www.professionalmuscle.com/forums/index.php?threads/the-og-training-thread.178969/

 

[qbkilla]

Are you gonna be the new training overthinker?

That'd be my job lol. I'm the training overthinker but I'm heavily biased towards bro splits.

 

[A50#]

I have a ton of responsibilities so my training is limited to a few days per week. Right now:
1. Chest, Shoulders, Triceps, Abs
2. Back, Biceps, Abs
3. Quads, Hams, Calves, Abs

Sometimes I take a rest day between sessions and some weeks I have to do them all consecutively. I think one of the most important aspects is consistency.

 

[aHarness]

That'd be my job lol. I'm the training overthinker but I'm heavily biased towards bro splits.

Haha time to step it up QB. Overthink more

 

[qbkilla]

Haha time to step it up QB. Overthink more

Lol the guys here busted my balls enough... rightfully so...I think my perspective is better and I'm s recovering overcomplicate training - holic.

But still love to talk training...right now sticking to the bro split

S legs
Hack top set back off set
Leg ext 1 rest pause set+ partials + iso hold
Widowmaker belt squat
Lying hamstring curl 1 rest pause +partials + iso
Seated hammy curl same as above
Hip thrusts+ abductor supersets 2-3 rounds

M chest with some delts
Hammer machine 1rp set + partials + hold
4 sets dips
1 exercise for rear delts ..drop set

T back w some delts
Lots of chin variations and rack chins
1 exercise for side delts...drop sets
Usually toss in calves here too

W off/cardio

Th arms
Just fuck them up. A heavy exercise for bi and tri then hit some supersets

F delts
Similar to arms, go in fuck em up. Heavy then light. Some days John meadow's stuff, some days Milos style

S off/cardio

Priorities are legs so they get Sunday when I'm off work gym is empty can focus on intensity... something I need to work on for legs. Also delts...so they get a little extra work on chest and back day since they aren't a priority

 

[3BILLS]

Lol the guys here busted my balls enough... rightfully so...I think my perspective is better and I'm s recovering overcomplicate training - holic.

But still love to talk training...right now sticking to the bro split

S legs
Hack top set back off set
Leg ext 1 rest pause set+ partials + iso hold
Widowmaker belt squat
Lying hamstring curl 1 rest pause +partials + iso
Seated hammy curl same as above
Hip thrusts+ abductor supersets 2-3 rounds

M chest with some delts
Hammer machine 1rp set + partials + hold
4 sets dips
1 exercise for rear delts ..drop set

T back w some delts
Lots of chin variations and rack chins
1 exercise for side delts...drop sets
Usually toss in calves here too

W off/cardio

Th arms
Just fuck them up. A heavy exercise for bi and tri then hit some supersets

F delts
Similar to arms, go in fuck em up. Heavy then light. Some days John meadow's stuff, some days Milos style

S off/cardio

Priorities are legs so they get Sunday when I'm off work gym is empty can focus on intensity... something I need to work on for legs. Also delts...so they get a little extra work on chest and back day since they aren't a priority

Dude if your all about trying to stay lean and still eat fuck the bro split. Hit the larger bodyparts more frequently.

Learn how to prioritize your exercises and intensity so you can train high frequency.

Shoulders? Go train chest , shoulders and tris

 

[aHarness]

Lol the guys here busted my balls enough... rightfully so...I think my perspective is better and I'm s recovering overcomplicate training - holic.

But still love to talk training...right now sticking to the bro split

S legs
Hack top set back off set
Leg ext 1 rest pause set+ partials + iso hold
Widowmaker belt squat
Lying hamstring curl 1 rest pause +partials + iso
Seated hammy curl same as above
Hip thrusts+ abductor supersets 2-3 rounds

M chest with some delts
Hammer machine 1rp set + partials + hold
4 sets dips
1 exercise for rear delts ..drop set

T back w some delts
Lots of chin variations and rack chins
1 exercise for side delts...drop sets
Usually toss in calves here too

W off/cardio

Th arms
Just fuck them up. A heavy exercise for bi and tri then hit some supersets

F delts
Similar to arms, go in fuck em up. Heavy then light. Some days John meadow's stuff, some days Milos style

S off/cardio

Priorities are legs so they get Sunday when I'm off work gym is empty can focus on intensity... something I need to work on for legs. Also delts...so they get a little extra work on chest and back day since they aren't a priority

Looks suboptimal. Go back to the drawing board.

 

[danieltx]

Lol the guys here busted my balls enough... rightfully so...I think my perspective is better and I'm s recovering overcomplicate training - holic.

But still love to talk training...right now sticking to the bro split

S legs
Hack top set back off set
Leg ext 1 rest pause set+ partials + iso hold
Widowmaker belt squat
Lying hamstring curl 1 rest pause +partials + iso
Seated hammy curl same as above
Hip thrusts+ abductor supersets 2-3 rounds

M chest with some delts
Hammer machine 1rp set + partials + hold
4 sets dips
1 exercise for rear delts ..drop set

T back w some delts
Lots of chin variations and rack chins
1 exercise for side delts...drop sets
Usually toss in calves here too

W off/cardio

Th arms
Just fuck them up. A heavy exercise for bi and tri then hit some supersets

F delts
Similar to arms, go in fuck em up. Heavy then light. Some days John meadow's stuff, some days Milos style

S off/cardio

Priorities are legs so they get Sunday when I'm off work gym is empty can focus on intensity... something I need to work on for legs. Also delts...so they get a little extra work on chest and back day since they aren't a priority

This is garbage training. Get rid of the bullshit intensifiers. Quit doing chins - literally the worst back exercise.

 

[bbxtreme]

Lol the guys here busted my balls enough... rightfully so...I think my perspective is better and I'm s recovering overcomplicate training - holic.

But still love to talk training...right now sticking to the bro split

S legs
Hack top set back off set
Leg ext 1 rest pause set+ partials + iso hold
Widowmaker belt squat
Lying hamstring curl 1 rest pause +partials + iso
Seated hammy curl same as above
Hip thrusts+ abductor supersets 2-3 rounds

M chest with some delts
Hammer machine 1rp set + partials + hold
4 sets dips
1 exercise for rear delts ..drop set

T back w some delts
Lots of chin variations and rack chins
1 exercise for side delts...drop sets
Usually toss in calves here too

W off/cardio

Th arms
Just fuck them up. A heavy exercise for bi and tri then hit some supersets

F delts
Similar to arms, go in fuck em up. Heavy then light. Some days John meadow's stuff, some days Milos style

S off/cardio

Priorities are legs so they get Sunday when I'm off work gym is empty can focus on intensity... something I need to work on for legs. Also delts...so they get a little extra work on chest and back day since they aren't a priority

If legs are your priority why aren’t you doing two leg days?

All I see here is you hitting delts almost everyday you are in the gym. If it works for you, cool. But I have some pretty good delts and I just hit them right one day a week.

 

[Vanguards]

I've been enjoying a 4 day split for the better part of 2 years

Originally was doing:
Legs
chest/triceps
back/biceps
shoulders/traps/accessory work

(with abs sprinkled in EOD)

But I found having 2 pressing movements EOD was getting to be a bit much on my rotator cuff, so I switched to:

Legs
Chest/shoulders
Back/traps
Arms

(abs EOD)

^^really enjoying this split ; Probably won't change it for a while ; Plus I notice my bench strength is increasing now that I have a dedicated arms day and im hitting my triceps fresh with heavier weight, rather than at the end of chest day when theyre already fatigued. The lockouts are getting really smooth

 

[danieltx]

If legs are your priority why aren’t you doing two leg days?

All I see here is you hitting delts almost everyday you are in the gym. If it works for you, cool. But I have some pretty good delts and I just hit them right one day a week.

A few weeks ago he committed to two leg days based on my advice and in a week he'd decided against it. We've all spent so many years helping him but his serious metal issues make him hopeless.

 

[3BILLS]

@qbkilla Do

Chest shoulders tris
Back bis
Legs
Repeat. Take a break day when needed and report back

If you want more direct shoulder work do it first on your pressing day. Doesn’t get easier then this

 

[qbkilla]

Dude if your all about trying to stay lean and still eat fuck the bro split. Hit the larger bodyparts more frequently.

Learn how to prioritize your exercises and intensity so you can train high frequency.

Shoulders? Go train chest , shoulders and tris

Solid advice...but to be honest...I don't enjoy training like that. It's just a mindset thing, I've did ppl or full body 3-4x didn't enjoy it. If I went back to it I know I'd eventually just go back to a bro split lol

If legs are your priority why aren’t you doing two leg days?

All I see here is you hitting delts almost everyday you are in the gym. If it works for you, cool. But I have some pretty good delts and I just hit them right one day a week.

Daniel is right. Was going to split legs per his advice but then reconsidered. Legs aren't stubborn...I just spent too long dieting and not training them hard enough. I just wanted to have a simple low volume leg day where I could focus on progressive overload and intensity vs volume.