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BoostcampPNG

Bro split

by Zachary C.
1 athletes joined

Program Description

Destroying the muscles and giving ample days of rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 21, 2024 04:49
  • Last Edited
    Dec 17, 2024 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
RPE 9
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
3
Behind-the-Neck Lat Pulldown
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
6
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
7
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 3
1
Overhead Press (Barbell)
4 Sets
8-15 Reps
-
2
Reverse Pec Deck
4 Sets
12-20 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@9
4
Shrug (Trap Bar)
4 Sets
10-15 Reps
@9
5
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
-
6
Hanging Leg Raise
4 Sets
AMRAP
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Chest Fly (Machine)
3 Sets
8-15 Reps
-
5
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 5
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
4 Sets
15-8 Reps
@9
3
Hammer Curl
4 Sets
10-12 Reps
-
4
Reverse Wrist Curl (Barbell)
4 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
5 Sets
10-20 Reps
-
6
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
7
French Press
4 Sets
8-12 Reps
@9
8
Skull Crusher
4 Sets
10-12 Reps
-
9
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
@10
10
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 4
1
Hack Squat
4 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
@9
4
Walking Lunge
3 Sets
12 Reps
-
5
Standing Calf Raise
6 Sets
8-20 Reps
@9
6
Neck Curl
4 Sets
10-20 Reps
-