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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
    Aug 18, 2025 12:11

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
10.6%
Chest
10.5%
Front Delts
9.3%
Biceps
8.2%
Middle Delts
7.2%
Quadriceps
6.4%
Hamstrings
6.4%
Calves
6.4%
Lats
5.1%
Glutes
5.1%
Rear Delts
2.9%
Adductors
1.9%
Abductors
1.9%
Abs
1.6%
Lower Back
1.6%
Forearms
1.4%
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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
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
-