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BRO x PPL

by Virgil P.
4 athletes joined

Program Description

This programs aims to train every muscle group twice per week with 1 day of resting and 1 day of legs. You could run either BRO (back - chest - arms), day off and PPL (push - pull - legs) or PPL first, day off and then the BRO part. Every training day should be no longer than 50mins, leaving enough room in the day of cardio if you wish so. This program is based on the fallowing principles: 1. always train the muscle given at the full ROM (range of motion) with big emphasis on the lengthen, eccentric, part of the movement. 2. DO NOT ego lift! Use a proper weight so you can do the full ROM of 8-12 reps, after that you can do half reps if you wish so until failure. 3. Slowly control the weight on the concentric part. DO NOT throw the weight around! And slowly control the weight on the eccentric part as well, feel the muscle lengthening and tearing apart while you lower the weight. Monday - Back Tuesday - Chest Wednesday - Arms THURSDAY - OFF Friday - Pull (back & biceps) Saturday - Push (chest & shoulder & triceps) Sunday - Legs Monday - Pull (back & biceps) Tuesday - Push (chest & shoulder & triceps) WEDNESDAY - OFF Thursday - Back Friday - Chest Saturday - Arms Sunday - Legs

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 16, 2024 05:27
  • Last Edited
    Jan 31, 2025 09:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Middle Back Rows
3
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Upper Back Rows
3
8-12 reps
-
5
Rear Delt Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Middle Back Rows
3
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Upper Back Rows
3
8-12 reps
-
5
Rear Delt Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Middle Back Rows
3
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Upper Back Rows
3
8-12 reps
-
5
Rear Delt Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Middle Back Rows
3
8-12 reps
-
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Upper Back Rows
3
8-12 reps
-
5
Rear Delt Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-12 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Behind Curls
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-12 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Behind Curls
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-12 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Behind Curls
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
8-12 reps
-
2
Tricep Extension (Cable)
3
8-12 reps
-
3
Bicep Curl (Machine)
3
8-12 reps
-
4
Behind Curls
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Middle Back Rows
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Upper Back Rows
3
8-12 reps
-
4
Bicep Curl (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Middle Back Rows
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Upper Back Rows
3
8-12 reps
-
4
Bicep Curl (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Middle Back Rows
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Upper Back Rows
3
8-12 reps
-
4
Bicep Curl (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Middle Back Rows
3
8-12 reps
-
2
Pull-Up (Assisted)
3
8-12 reps
-
3
Upper Back Rows
3
8-12 reps
-
4
Bicep Curl (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
1
15-20 reps
-
4B
Upright Row (Barbell)
5
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
1
15-20 reps
-
4B
Upright Row (Barbell)
5
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
1
15-20 reps
-
4B
Upright Row (Barbell)
5
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4A
Upright Row (Barbell)
1
15-20 reps
-
4B
Upright Row (Barbell)
5
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6A
Standing Calf Raise
1
15-20 reps
-
6B
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6A
Standing Calf Raise
1
15-20 reps
-
6B
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6A
Standing Calf Raise
1
15-20 reps
-
6B
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Good Morning
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6A
Standing Calf Raise
1
15-20 reps
-
6B
Standing Calf Raise
5
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Middle Back Rows
3 Sets
8-12 Reps
-
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
4
Upper Back Rows
3 Sets
8-12 Reps
-
5
Rear Delt Row
3 Sets
8-12 Reps
-
Day 2
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Middle Back Rows
3 Sets
8-12 Reps
-
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
3
Upper Back Rows
3 Sets
8-12 Reps
-
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 6
1
Leg Curl
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Good Morning
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
6A
Standing Calf Raise
1 Set
15-20 Reps
-
6B
Standing Calf Raise
5 Sets
AMRAP
-
Day 3
1
JM Press
3 Sets
8-12 Reps
-
2
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
4
Behind Curls
3 Sets
8-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4A
Upright Row (Barbell)
1 Set
15-20 Reps
-
4B
Upright Row (Barbell)
5 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-