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Bro Split 2.0

by Cooper C.
2 athletes joined

Program Description

This 8-week strength and hypertrophy program is designed for intermediate to advanced lifters who have access to limited equipment (barbell, dumbbells, resistance bands, squat rack, and bench). The goal is to: • Build muscle mass using a bro split with structured progressive overload. • Increase strength in key compound movements. • Maximize muscle pumps and endurance through FST-7 training. • Optimize recovery and performance with a balanced workout structure. Day1- Chest Day2 - Back & Bicep Rest Day3-Shoulders Day4- Arms Day5-legs Rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 04:42
  • Last Edited
    Apr 03, 2025 06:11
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
4
8-10 reps
-
3
Dip (Weighted)
3
AMRAP
-
4
Push Up (Weighted)
4
8-10 reps
-
5
Banded Chest Dumbbell Fly
7
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
8-10 reps
-
3
Dip (Weighted)
2
AMRAP
-
4
Push Up (Weighted)
2
8-10 reps
-
5
Banded Chest Dumbbell Fly
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Single Arm Row (Dumbbell)
3
10-12 reps
-
3
Straight Arm Pulldown
3
10-12 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Single Arm Row (Dumbbell)
3
12-15 reps
-
3
Straight Arm Pulldown
3
12-15 reps
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
Face Pull
4
12-15 reps
-
6
Bicep Curl (EZ Bar)
7
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
-
2
Single Arm Row (Dumbbell)
2
12-15 reps
-
3
Straight Arm Pulldown
2
12-15 reps
-
4
Pull-Up (Weighted)
2
AMRAP
-
5
Face Pull
2
12-15 reps
-
6
Bicep Curl (EZ Bar)
5
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-7 reps
-
2
Upright Row (Barbell)
3
10-12 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Upright Row (Barbell)
3
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
3B
Shrug (Barbell)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
7
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-8 reps
-
2
Upright Row (Barbell)
2
12-15 reps
-
3A
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
3B
Shrug (Barbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
5-7 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
10-12 reps
-
3B
Tricep Extension (Dumbbell)
3
10-12 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
7
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
AMRAP
-
3A
Preacher Curl (Barbell)
3
12-15 reps
-
3B
Tricep Extension (Dumbbell)
3
12-15 reps
-
4A
Hammer Curl
3
12-15 reps
-
4B
Skull Crusher (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
7
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
6-8 reps
-
2
Bench Press (Close Grip)
2
AMRAP
-
3A
Preacher Curl (Barbell)
2
12-15 reps
-
3B
Tricep Extension (Dumbbell)
2
12-15 reps
-
4A
Hammer Curl
2
12-15 reps
-
4B
Skull Crusher (Barbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
3
AMRAP
-
4A
Goblet Squat
3
10-12 reps
-
4B
Nordic Curl
3
12-15 reps
-
5A
Neck Curl
3
12-15 reps
-
5B
Neck Extension
3
12-15 reps
-
6
Standing Calf Raise
7
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
12-15 reps
-
3
Bulgarian Split Squat (Barbell)
2
AMRAP
-
4A
Goblet Squat
2
10-12 reps
-
4B
Nordic Curl
2
12-15 reps
-
5A
Neck Curl
2
12-15 reps
-
5B
Neck Extension
2
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Dip (Weighted)
3 Sets
AMRAP
-
4
Push Up (Weighted)
4 Sets
8-10 Reps
-
5
Banded Chest Dumbbell Fly
7 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
-
2
Upright Row (Barbell)
3 Sets
12-15 Reps
-
3A
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
3B
Shrug (Barbell)
3 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
7 Sets
12-15 Reps
-
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
3 Sets
AMRAP
-
3A
Preacher Curl (Barbell)
3 Sets
12-15 Reps
-
3B
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
4A
Hammer Curl
3 Sets
12-15 Reps
-
4B
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)
7 Sets
12-15 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
AMRAP
-
4A
Goblet Squat
3 Sets
10-12 Reps
-
4B
Nordic Curl
3 Sets
12-15 Reps
-
5A
Neck Curl
3 Sets
12-15 Reps
-
5B
Neck Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
7 Sets
12-15 Reps
-
Day 2
1
Barbell Row
4 Sets
8-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
12-15 Reps
-
3
Straight Arm Pulldown
3 Sets
12-15 Reps
-
4
Pull-Up (Weighted)
3 Sets
AMRAP
-
5
Face Pull
4 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
7 Sets
12-15 Reps
-