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Bro Split

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Program Description

To prove tren baby wrong

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    140 minutes
  • Created
    May 02, 2025 07:11
  • Last Edited
    Jun 18, 2025 08:12

Summary

Unleash your muscle-building potential with the Bro Split program, designed for dedicated lifters looking to maximize gains in just one week. This 5-day split focuses on isolating muscle groups, allowing for targeted workouts that promote strength and hypertrophy. Each session includes a mix of compound and isolation exercises, like weighted pull-ups and close-grip bench presses, ensuring you hit every angle for optimal growth. Get ready to challenge yourself and see real results with this structured approach to training!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Weighted)
2
-
4
Chest Fly (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Stiff Leg Deadlift
2
-
3
Hack Squat
2
-
4
Calf Raise (Machine)
4
-
5
Seated Hamstring Curl
3
-
6
Leg Extension
3
-
7
Hip Adductor (Machine)
2
-
8
Hip Abductor (Machine)
2
-
9
Calf Raise (Machine)
4
-
10
Leg Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Barbell Row
2
-
3
Shrug (Dumbbell)
4
-
4
Standing Pullover (Cable)
3
-
5
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
-
2
Bicep Curl (Dumbbell)
3
-
3
Tricep Pushdown (Cable)
3
-
4
Hammer Curl
2
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Bicep Curl (Cable)
4
-
Week 1
1 / 1 Weeks
Day 4
1
Pull-Up (Weighted)
3 Sets
-
2
Barbell Row
2 Sets
-
3
Shrug (Dumbbell)
4 Sets
-
4
Standing Pullover (Cable)
3 Sets
-
5
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Rear Delt Fly (Dumbbell)
3 Sets
-
Day 5
1
Bench Press (Close Grip)
3 Sets
-
2
Bicep Curl (Dumbbell)
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Hammer Curl
2 Sets
-
5
Single Arm Tricep Extension (Cable)
3 Sets
-
6
Bicep Curl (Cable)
4 Sets
-
Day 2
1
Squat (Barbell)
1 Set
-
2
Stiff Leg Deadlift
2 Sets
-
3
Hack Squat
2 Sets
-
4
Calf Raise (Machine)
4 Sets
-
5
Seated Hamstring Curl
3 Sets
-
6
Leg Extension
3 Sets
-
7
Hip Adductor (Machine)
2 Sets
-
8
Hip Abductor (Machine)
2 Sets
-
9
Calf Raise (Machine)
4 Sets
-
10
Leg Press
2 Sets
-
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Chest Fly (Dumbbell)
2 Sets
-