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Unorthodox Bro Split

by Philip G.
1 athletes joined

Program Description

Perfect for experienced lifters who are looking to try body part split that is slightly different than traditional programs. Legs will be split up into two days and some shoulder spread throughout the training week. Feel free to add shrugs or more claves and abs where you see fit. I usually use dynamic or double progression methods. Occasionally I will go to failure on the last set and if I get 2+ reps than my rep goal I will add weight next week.

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 21, 2024 10:35
  • Last Edited
    Oct 24, 2024 12:44
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Fly Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
10 reps
-
2
Single Arm High Row (Cable)
3
10 reps
-
3
Single Arm Iso Row
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Pec Deck
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Bayesian Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Shoulder Press (Plate Loaded)
3
8 reps
-
7
Face Pull
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-
Day 3
1
Lying Pullover (Cable)
3 Sets
10 Reps
-
2
Single Arm High Row (Cable)
3 Sets
10 Reps
-
3
Single Arm Iso Row
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Reverse Pec Deck
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
7
Bayesian Curl
3 Sets
8 Reps
-
Day 4
1
Seated Hamstring Curl
3 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
7
Face Pull
3 Sets
10 Reps
-
8
Cable Crunch
3 Sets
10 Reps
-
Day 1
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Fly Press (Dumbbell)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-