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Bro mixed with Science

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Program Description

MASSIVE house of muscle Remember to rest 2-2:30 (3 if rough day)minutes between compounds. Semi compounds rest 90- 2 min (or until recovered) Single Arm Row (Dumbbell) • Lat Pulldown (Single Arm & Wide Grip) • Bulgarian Split Squat (Barbell) • Good Morning • Upright Row (Barbell) • Hyperextension Pec fly Isolations rest 60-90 seconds Double (maybe even triple) progression!!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2025 06:42
  • Last Edited
    Jul 27, 2025 03:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Overhead Press (Barbell)
3
8-12 reps
-
4
Lat Pulldown (Single Arm)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
1
8-12 reps
-
6
Incline Curl (Dumbbell)
3
6-10 reps
-
7
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
7
Single Arm Pushdown
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Hamstring Curl
3
10-12 reps
-
6
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Leg Press
3
15-20 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Front Squat (Barbell)
3
12-15 reps
-
4
Upright Row (Barbell)
3
10-15 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
10-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-12 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Face Pull
3
12-15 reps
-
7
Cable Crunch
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
10-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
-
2
Good Morning
3
10-15 reps
-
3
Seated Hamstring Curl
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Hyperextension
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
Day 2
1
Front Squat (Barbell)
4 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
15-20 Reps
-
7
Single Arm Pushdown
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
15-20 Reps
-
4
Upright Row (Barbell)
3 Sets
10-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Wrist Curls
3 Sets
10-15 Reps
-
Day 4
1
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
10-15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
10-15 Reps
-
7
Cable Crunch
3 Sets
12-20 Reps
-
Day 5
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
2
Good Morning
3 Sets
10-15 Reps
-
3
Seated Hamstring Curl
3 Sets
10-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Hyperextension
3 Sets
8-12 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
-