Program Description
**Big BRO Workout** is a comprehensive 12-week program designed to build strength and muscle mass through a variety of compound and isolation exercises. Committed lifters will engage in 60 workouts, focusing on major muscle groups with an emphasis on the chest, back, and arms. Each session includes detailed guidance on exercises like the Bench Press, Pendlay Row, and Squat, ensuring you maximize your gains while maintaining proper form. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 19, 2025 10:19
- Last EditedSep 19, 2025 10:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Chest
12.1%
Front Delts
10.8%
Upper Back
9.9%
Biceps
9.1%
Lats
8.4%
Middle Delts
8.3%
Quadriceps
6.7%
Hamstrings
4.8%
Glutes
3.7%
Calves
2.7%
Abs
2.4%
Rear Delts
2.4%
Forearms
1.3%
Adductors
1.1%
Lower Back
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Barbell)
4
-
3
Dip (Weighted)
3
-
4
Chest Fly (Dumbbell)
3
-
5
Dumbbell Bench Pullover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
-
2
Lat Pulldown
3
-
3
Bent Over Row (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Seated Row (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Overhead Press (Barbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
-
2
Bicep Curl (EZ Bar)
3
-
3
Concentration Curl
3
-
4
Tricep Pushdown (Cable)
4
-
5
Skull Crusher
3
-
6
Bench Press (Close Grip)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
-
2
Incline Bench Press (Barbell)4 Sets
-
3
Dip (Weighted)3 Sets
-
4
Chest Fly (Dumbbell)3 Sets
-
5
Dumbbell Bench Pullover3 Sets
-
Day 2
1
Pendlay Row4 Sets
-
2
Lat Pulldown3 Sets
-
3
Bent Over Row (Dumbbell)3 Sets
-
4
Rear Delt Fly (Dumbbell)3 Sets
-
5
Seated Row (Cable)3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
-
2
Arnold Press3 Sets
-
3
Lateral Raise (Dumbbell)3 Sets
-
4
Overhead Press (Barbell)3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)4 Sets
-
2
Bicep Curl (EZ Bar)3 Sets
-
3
Concentration Curl3 Sets
-
4
Tricep Pushdown (Cable)4 Sets
-
5
Skull Crusher3 Sets
-
6
Bench Press (Close Grip)3 Sets
-
Day 5
1
Squat (Barbell)4 Sets
-
2
Hack Squat3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Standing Calf Raise4 Sets
-