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BoostcampPNG

Sisi Bro Split 4 Days

by Adam Zygiel
1 athletes joined

Program Description

Hard to find bro splits on this app, so i created one

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 08:27
  • Last Edited
    Dec 05, 2024 11:03
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Stiff Leg Deadlift
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
20 Reps
-
Day 2
1
Pendlay Row
3 Sets
6 Reps
-
2
Chin-Up (Weighted)
3 Sets
10 Reps
-
3
Dumbbell Row
4 Sets
12 Reps
-
4
Lat Pulldown
4 Sets
12 Reps
-
5
Face Pull
4 Sets
20 Reps
-
6
Seated Row (Cable)
4 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
4 Sets
10 Reps
-
4
Overhead Press (Barbell)
4 Sets
8 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Pullover (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
-
2
French Press
3 Sets
10 Reps
-
3
Hammer Curl
4 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Face Pull
4 Sets
12 Reps
-
7
Overhead Extension (Dumbbell)
4 Sets
12 Reps
-
8
Chin-Up (Weighted)
3 Sets
10 Reps
-