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.

Exercício	séries	Descanso
Supino reto com barra	4 × 6-10	120 s
Supino inclinado com halteres	3 × 8-12	90 s
Crossover	3 × 12-15	60 s
Paralelas para peito	3 × 8-12	90 s
Flexão de braço	2 × max	60 s

Exercício	séries	Descanso
Levantamento terra	3 × 5	180 s
Barra fixa	3 × 6-10	120 s
Remada curvada com barra	3 × 8-10	120 s
Remada baixa	3 × 10-12	90 s
Pulldown com braços estendidos	3 × 12-15	60 s

Exercício	séries	Descanso
Desenvolvimento militar	4 × 6-8	120 s
Desenvolvimento Arnold	3 × 8-12	90 s
Elevação lateral com halteres	4 × 12-15	60 s
Crucifixo inverso com halteres	3 × 12-15	60 s
Encolhimento com halteres	3 × 12-15	60 s

Exercício	séries	Descanso
Agachamento livre com barra	4 × 6-8	180 s
Leg press	3 × 10-12	90 s
Levantamento terra romeno	3 × 8-10	120 s
Cadeira extensora	3 × 12-15	60 s
Mesa flexora	3 × 12	60 s
Panturrilha em pé	4 × 15	60 s

Exercício	séries	Descanso
Supino fechado	3 × 8-10	90 s
Rosca direta com barra	3 × 8-12	60 s
Tríceps testa	3 × 10-12	60 s
Rosca inclinada com halteres	3 × 10-12	60 s
Tríceps corda	3 × 12-15	45 s
Rosca martelo	3 × 12	45 s

Treino ABCDE: uma divisão de 5 dias por grupo muscular

Sua semana

Treinos

Peito

Costas

Ombros

Pernas

Braços

Como progredir

Idioma