Of all the splits I ever tried, the bro split was my favorite. However, you gotta break it up through the week. Now, having kids on the weekend, I gotta cram my weightlifting into the workweek (at least until they're old enough to lift with me!)
I brainstormed how I could split up the body parts without having burned out an antagonist on the previous day... like doing shoulders on a day right next to chest day, yikes.
This would be the best way to cram that bro split into monday through friday:

mon - chest/tris
tues - back/bis
wed - legs
thurs- shoulders
fri- arms/forearms/calves/abs

Thoughts, suggestions? Other things I thought about:
push/pull/leg/push/pull
full body workouts or push/pull/legs on mon/wed/fri with cardio/arms/abs on tue/thurs
just chill and do 3 or 4 days a week

My week goes like this.
Monday Chest day flat bench and incline dumbbells.
Tuesday leg day squats and some leg press calves.
Wednesday I take it off for recovery.
Thursday I hit shoulders and back
Friday depending how I feel I can take it off or hit biceps triceps.
Saturday also depending how I feel light bench or deadlifts mix with squats.
I do situps after all of my workouts during the week as a finisher.

nobody gonna call me out on my bs? antagonist would be like biceps to triceps which is perfect, amirite? i meant for example avoiding doing bench press the day before shoulder day i jus got the terminology wrong.

x

nice nice! i'm trying to fit 5 workouts into mon-fri tho

I've been doing my upper push and upper pulls on the same day and then hitting a dedicated arm day to really focus on adding some extra girth on my stubborn bis and tris. Enjoying it so far.

Leaving out Sat/Sunday you could so something like:


Mon: Push/Pull

Tues: Legs

Wed: Arms

Thurs: Shoulders/weakpoint added volume

Fri: Cardio/Abs

Or perhaps combine Tues and Wed on Tues and make Wed an active recovery day.

I personally do zero fluff exercises and I have quite a bit of mass and have pretty decent cardio now since I started doing half marathons.

Monday - Flat bench work, no accessory work - Run 8km
Tuesday - Squat work, no accessory work - Walk 10km
Wednesday - Nothing - Walk 10km
Thursday - Triceps and upper back - Close grip bench work followed by a minimum of 40 weighted chin ups and pull ups followed by another 60 or so non-weighted. Weight reps and grips always change. Might do triples over and over with 80-90lbs, might do sets of 8 with 45lbs. Whatever I fee like. Unweighted sets just go to failure. Then some additional single arm tricep work
Friday - Deadlifts - Run 8km . While this does not feel awesome at the time because my deadlifts are usually pretty heavy 400-600lbs depending on the day, I have found if I force myself to run, my back does not tighten up like when I used to do deadlifts and just go home.
Saturday or Sunday I do a long run - 15 km+


I used to do all the bullshit accessory work in my early years, I just do more compound sets now and my body is as big as ever and I am still pretty strong. Some strength loss since I've been doing a lot of cardio but, worth it now that I'm well into my 30s.

This post was edited by SBD on Nov 28 2023 09:18am

do we really need face pulls and tib raises?

Do whatever you need to keep good joint and shoulder health.

I would do:
Mon - Legs & abs
Tue - Chest & biceps
Wed - Rest day
Thu - Back
Fri - Shoulders & triceps

lifting 5 days in a row was brutal i was and am super sore

Hello! Everybody, Hope you guys are doing well this is Elle smith and I'm an Health & Fitness expert and have a 5+ years of experience into the industry. I would love share my thoughts and also learn from you all as well.
My daily gym routine looks like this:
Mon: Chest
Tue: Legs Press
Wed: Squats
Thu: Strenght Training
Fri: Dead Lifts
Sat/Sun offcourse: :zzz:
This looks like my gym casual from Mon-Fri that's make me help to increase strength, balance, endurance, and flexibility.
If any suggestion I'll love to hear that as well :)