Why the 6 day split (the bro-split) is perfect for us over 40

If the word “split” in gym context sound familiar you are not wrong. The “split” is basically short for how you split your program up over a week. The idea is to hit the major muscle groups such as legs, chest, back etc. 1 or even 2 times a week depending on your split.

And there are many ways to do that. If you get your inspiration from bodybuilding you will also come across the term PPL split (Push Pull Leg). This split is super intense and allow you to train your entirety of big muscles 2 times a week. Cool right… ?

Well if you actually can do it – my respect. I can´t. I tried but i got into inflammation hell … My joints would hurt all the time and i started to feel tired and it was just a shitshow.

Again if you can do it – you definitely should – because this will grow your muscle faster – however if you like me cant do that then what should we do.

Well we go old-school. We use the “bro-split” – a 6 day split that allows you 1 resting day (usually sunday). This will give your main muscle groups time to heal before hitting them again next week.
Another benefit of the “bro-split” is that it usually dont take more than 45-60 minutes to do your workout. This is extremely good for those that train in the morning.

Now you can basically put it together any way you want – but i found that this variant works the best for me:

Monday: Arms (biceps, triceps, forearms)
Tuesday: Chest and lats
Wednesday: Shoulders and traps
Thursday: Legs
Friday: Back
Saturday: Core (and calfs – as they can be a bit stubborn)
Sunday: Rest day – mealprep – wash the car etc..

Your main muscle groups and joints will get plenty of time to get over the stress – especially if you are training intense (as you should).

I will post very soon my suggestion to a starter program that will allow you to “slip in” to a 6 day bro split over 6 weeks if you are new to resistance training..