Bro Split Workout Reps, Sets, & Rest Periods
It’s important to realize, the bro split is usually just a prescribed training frequency. But that’s only one of the variables that affect the results you get from your workouts.
Along with training split, you also need to adjust reps, sets, and rest periods according to your fitness goals.
Reps Per Set
Reps are simply the number of consecutive repetitions you perform before reaching exhaustion or muscular failure. And the reps per set is typically a target range at which you should fail.
The lower the rep range, the higher the weight you can lift. For muscle hypertrophy, the ideal range is generally considered 8-12 reps. But I recommend targeting 5-10 reps to balance muscle and strength gains.
For fat loss, I recommend 10-15 reps. This increases your calories burned per minute, especially when combined with shorter rest periods.
Rests Between Sets
A rest period is the amount of time you allow yourself to recover between successive sets on a given exercise.
Generally, longer rests allow your strength to recover more. Therefore, I recommend resting for 90 seconds to 2 minutes when your goal is muscle gain.
When your goal is fat loss or body recomposition, I recommend shorter rest periods of 45 to 90 seconds. This keeps your average heart rate higher throughout the workout so you burn more calories.
Sets Per Workout
Lastly is the total number of sets you do per workout. This is also sometimes referred to as workout volume.
The more sets you do per workout, the more muscle damage you inflict and the longer it takes to recover. But too few sets and you won’t stimulate muscle adaptation.
As a happy medium, I recommend targeting between 25 and 35 sets per workout. Those sets should be divided between several exercises per muscle group. And each exercise should include 3-5 sets.