Question 1

What is a bro split workout?

Accepted Answer

A weekly training structure that dedicates one full session to a single muscle group — chest, back, shoulders, legs, arms — so each muscle is trained once a week with several exercises per session.

Question 2

Is a bro split good for beginners?

Accepted Answer

It can work, but beginners usually progress faster on a full-body plan that trains each muscle 2–3 times a week, since more frequent practice on the main lifts speeds up learning good technique.

Question 3

Is a bro split better than push pull legs?

Accepted Answer

Neither is objectively better — a bro split gives more sets and exercises per muscle once a week, while push pull legs spreads similar total volume across two sessions per muscle a week, which many lifters find recovers better.

Question 4

Can I do a 5-day workout split at home?

Accepted Answer

Yes, with dumbbells and a resistance band: swap barbell and cable exercises for dumbbell or band equivalents on each body-part day.

Question 5

How many exercises should I do per muscle on a bro split?

Accepted Answer

This plan uses 4–6 exercises per muscle group, mixing one or two heavy compound lifts with several isolation exercises to add total volume.

Question 6

What if I can only train 3–4 days a week?

Accepted Answer

Combine smaller, complementary muscle groups on the same day — such as back with biceps or shoulders with arms — rather than trying to squeeze five separate sessions into fewer days.

Question 7

How close to failure should I train on a bro split?

Accepted Answer

Closer than on higher-frequency plans — aim for 1–2 reps in reserve on most working sets, since each muscle only gets one session a week to make progress.

운동	세트	휴식
바벨 벤치프레스	4 × 6-10	120 초
인클라인 덤벨 프레스	3 × 8-12	90 초
케이블 크로스오버	3 × 12-15	60 초
체스트 딥스	3 × 8-12	90 초
팔굽혀펴기	2 × max	60 초

운동	세트	휴식
데드리프트	3 × 5	180 초
턱걸이	3 × 6-10	120 초
벤트오버 바벨로우	3 × 8-10	120 초
시티드 케이블 로우	3 × 10-12	90 초
스트레이트 암 풀다운	3 × 12-15	60 초

운동	세트	휴식
오버헤드 프레스	4 × 6-8	120 초
아놀드 프레스	3 × 8-12	90 초
덤벨 사이드 레터럴 레이즈	4 × 12-15	60 초
벤트오버 리어 델트 플라이	3 × 12-15	60 초
덤벨 슈러그	3 × 12-15	60 초

운동	세트	휴식
바벨 백스쿼트	4 × 6-8	180 초
레그프레스	3 × 10-12	90 초
루마니안 데드리프트	3 × 8-10	120 초
레그 익스텐션	3 × 12-15	60 초
라잉 레그컬	3 × 12	60 초
스탠딩 카프레이즈	4 × 15	60 초

운동	세트	휴식
클로즈 그립 벤치프레스	3 × 8-10	90 초
바벨 컬	3 × 8-12	60 초
스컬 크러셔	3 × 10-12	60 초
인클라인 덤벨 컬	3 × 10-12	60 초
트라이셉스 로프 푸쉬다운	3 × 12-15	45 초
해머 컬	3 × 12	45 초

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