{
  "slug": "bro-split",
  "name": "Bro split",
  "aliases": [
    "bro split",
    "body part split",
    "chest monday",
    "one muscle a day"
  ],
  "family": "lift",
  "heat": "high",
  "talk": "Lots of talk",
  "mostDiscussed": false,
  "firstLine": "A bro split organizes training around one or a few body parts per session, such as a chest day followed by a back day.",
  "whyLine": "Some lifters like focused, shorter visits; others find a missed session or a large amount of work for one body part awkward to manage.",
  "feelWords": [
    "bro split",
    "chest day",
    "body part split"
  ],
  "commonPicture": [
    {
      "lead": "Five or six gym days appear in examples",
      "why": "Other calendars also exist; the split label alone does not establish weekly frequency. [community]"
    },
    {
      "lead": "Muscle overlap affects comparisons with other splits",
      "why": "Repeated cycles and exercise selection determine exposures, rather than a PPL label by itself. [community]"
    }
  ],
  "watchFor": "Skipping leg sessions leaves gaps in training. Sharp pain needs attention; a body-part split does not guarantee muscle growth.",
  "whatPeopleSay": [
    "**The job:** a pump they can feel on the drive home. [community]",
    "**r/bodybuilding** still runs chest-Monday talk. [community]",
    "**The frequency debate:** critics question training a body part mainly once a week; supporters value focused body-part sessions. [community]"
  ],
  "howPeopleRunIt": [
    "**They pick 5 days and actually show up.** [community]"
  ],
  "amountsPeopleUse": [
    "**5–6 sessions / week** is the poster. [community]"
  ],
  "howPeopleKeepIt": [
    "**A written split on the notes app.** [community]"
  ],
  "howItFeels": [
    "**Pump, then delayed-onset muscle soreness (DOMS)** in the body part trained. [community]"
  ],
  "howLongPeopleRunIt": [
    "**Seasons.** [community]"
  ],
  "deepDive": [
    "**Push/pull/legs (PPL) and upper/lower splits** arrange body parts differently across the week. Comparing the full calendar shows how often each is trained. [community]"
  ],
  "watchForLong": [
    "**Ego load on isolation days.** [community]"
  ],
  "related": [
    "ppl",
    "upper-lower",
    "full-body-three",
    "lengthened-partials",
    "myo-reps"
  ],
  "researchPointer": [],
  "housePointers": [],
  "playPointer": null,
  "sources": [
    "r/bodybuilding bro-split threads",
    "frequency vs pump 2026 talk"
  ],
  "disclaimer": "Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.",
  "quickAnswerHistory": [
    {
      "field": "definition",
      "rows": [
        "A bro split is a body-part calendar such as chest Monday, with high volume on that day’s muscles."
      ]
    },
    {
      "field": "communityPicture",
      "rows": [
        "Gym talk still uses five- or six-day pump weeks. Critics argue frequency; supporters want the local pump. Legs skipped is the standing joke."
      ]
    },
    {
      "field": "commonPicture",
      "rows": [
        {
          "lead": "One region, one day",
          "why": "The magazine week. [community]"
        },
        {
          "lead": "Five or six gym days",
          "why": "Frequency is the fight. [community]"
        },
        {
          "lead": "Not PPL",
          "why": "PPL hits muscles more often. [community]"
        }
      ]
    },
    {
      "field": "firstLine",
      "rows": [
        "A bro split is one (or two) muscle groups a day — chest Monday — not PPL and not full-body 3×."
      ]
    },
    {
      "field": "whyLine",
      "rows": [
        "A bro split is one (or two) muscle groups a day — chest Monday — not PPL and not full-body 3×."
      ]
    },
    {
      "field": "whatPeopleSay",
      "rows": [
        "**Critics:** once-a-week frequency. Keep both rooms. [community]"
      ]
    },
    {
      "field": "howItFeels",
      "rows": [
        "**Pump, then DOMS on that region.** [community]"
      ]
    },
    {
      "field": "deepDive",
      "rows": [
        "**PPL and upper/lower** are the frequency cousins. [community]"
      ]
    }
  ]
}