Bro split

by Safouen H.

6 athletes joined

Program Description

Help hazeum get fit

Program Overview

Level
Novice, Intermediate, Advanced, Beginner
Goal
Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Nov 05, 2024 06:57
Last Edited
Dec 04, 2024 08:54

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Bench Press (Dumbbell)

1

3

15 reps

-

-

2

Cable Crossover

3

15 reps

-

3

Pec Deck (Machine)

3

15 reps

-

4

Chest Fly (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Dumbbell)

1

3

15 reps

-

-

2

Cable Crossover

3

15 reps

-

3

Push Up

3

15 reps

-

4

Chest Fly (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Dumbbell)

1

3

15 reps

-

-

2

Cable Crossover

3

15 reps

-

3

Push Up

3

15 reps

-

4

Chest Fly (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Dumbbell)

1

3

15 reps

-

-

2

Cable Crossover

3

15 reps

-

3

Push Up

3

15 reps

-

4

Chest Fly (Dumbbell)

3

15 reps

-

Day 1

1

Bench Press (Dumbbell)

1

3

15 reps

-

-

2

Cable Crossover

3

15 reps

-

3

Push Up

3

15 reps

-

4

Chest Fly (Dumbbell)

3

15 reps

-

Day 2

1

Seated Row (Cable)

1

3

15 reps

-

-

2

Lat Pulldown

3

15 reps

-

3

Single Arm Row (Dumbbell)

3

15 reps

-

4

Hyperextension

3

10 reps

-

5

Abs Crunch (Bodyweight)

4

25 reps

-

Day 3

1

Shoulder Press (Machine)

1

3

15 reps

-

-

2

Front Raise

3

15 reps

-

3

Upright Row (Barbell)

3

15 reps

-

4

Lateral Raise (Cable)

3

15 reps

-

5

Rear Delt Fly (Dumbbell)

3

15 reps

-

6

Face Pull

3

15 reps

-

Day 4

1

Leg Press

3

15 reps

-

2

Leg Extension

3

15 reps

-

3

Leg Curl

3

15 reps

-

4

Lying Leg Curl

3

15 reps

-

5

Seated Calf Raise

3

15 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 5

1

Seated Dumbbell Curl

3

15 reps

-

2

Bicep Curl (EZ Bar)

3

15 reps

-

3

Tricep Rope Push Down (Cable)

3

15 reps

-

4

Single Arm Tricep Extension (Cable)

3

15 reps

-

5

Wrist Curls

3

20 reps

-

Day 2

1

Seated Row (Cable)

1 Set

3 Sets

15 Reps

-

-

2

Lat Pulldown

3 Sets

15 Reps

-

3

Single Arm Row (Dumbbell)

3 Sets

15 Reps

-

4

Hyperextension

3 Sets

10 Reps

-

5

Abs Crunch (Bodyweight)

4 Sets

25 Reps

-

Day 3

1

Shoulder Press (Machine)

1 Set

3 Sets

15 Reps

-

-

2

Front Raise

3 Sets

15 Reps

-

3

Upright Row (Barbell)

3 Sets

15 Reps

-

4

Lateral Raise (Cable)

3 Sets

15 Reps

-

5

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

-

6

Face Pull

3 Sets

15 Reps

-

Day 4

1

Leg Press

3 Sets

15 Reps

-

2

Leg Extension

3 Sets

15 Reps

-

3

Leg Curl

3 Sets

15 Reps

-

4

Lying Leg Curl

3 Sets

15 Reps

-

5

Seated Calf Raise

3 Sets

15 Reps

-

6

Standing Calf Raise

3 Sets

15 Reps

-

Day 1

1

Bench Press (Dumbbell)

1 Set

3 Sets

15 Reps

-

-

2

Cable Crossover

3 Sets

15 Reps

-

3

Pec Deck (Machine)

3 Sets

15 Reps

-

4

Chest Fly (Dumbbell)

3 Sets

15 Reps

-

Day 5

1

Seated Dumbbell Curl

3 Sets

15 Reps

-

2

Bicep Curl (EZ Bar)

3 Sets

15 Reps

-

3

Tricep Rope Push Down (Cable)

3 Sets

15 Reps

-

4

Single Arm Tricep Extension (Cable)

3 Sets

15 Reps

-

5

Wrist Curls

3 Sets

20 Reps

-