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Bro split

by Krzysztof W.
2 athletes joined

Program Description

easy and fun to train

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 08:23
  • Last Edited
    Feb 06, 2025 01:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Deadlift (Barbell)
3 Sets
12 Reps
-
3
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Pullover (Machine)
3 Sets
12 Reps
-