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.

动作	组	休息
杠铃卧推	4 × 6-10	120 秒
上斜哑铃卧推	3 × 8-12	90 秒
龙门架夹胸	3 × 12-15	60 秒
双杠臂屈伸（练胸）	3 × 8-12	90 秒
俯卧撑	2 × max	60 秒

动作	组	休息
硬拉	3 × 5	180 秒
引体向上	3 × 6-10	120 秒
杠铃俯身划船	3 × 8-10	120 秒
坐姿绳索划船	3 × 10-12	90 秒
直臂下压	3 × 12-15	60 秒

动作	组	休息
站姿杠铃推举	4 × 6-8	120 秒
阿诺德推举	3 × 8-12	90 秒
哑铃侧平举	4 × 12-15	60 秒
俯身哑铃反向飞鸟	3 × 12-15	60 秒
哑铃耸肩	3 × 12-15	60 秒

动作	组	休息
杠铃颈后深蹲	4 × 6-8	180 秒
腿举	3 × 10-12	90 秒
罗马尼亚硬拉	3 × 8-10	120 秒
腿屈伸	3 × 12-15	60 秒
俯卧腿弯举	3 × 12	60 秒
站姿提踵	4 × 15	60 秒

动作	组	休息
窄距卧推	3 × 8-10	90 秒
杠铃弯举	3 × 8-12	60 秒
仰卧臂屈伸	3 × 10-12	60 秒
上斜哑铃弯举	3 × 10-12	60 秒
绳索下压	3 × 12-15	45 秒
锤式弯举	3 × 12	45 秒

五分化训练计划：每周5天按部位训练

本周安排

训练课

胸

背

肩

腿

手臂

如何进阶

语言