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Bro splt

by Sheikh N.
1 athletes joined

Program Description

Bro split brrr

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 24, 2024 04:54
  • Last Edited
    May 07, 2024 10:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10