6 day bro split (upper body focused)
Muscle building program designed for beginners and advanced lifters. Only made it 18 weeks because I know you will love it!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 3 | Chest Fly (Cable) | 2 | 8 reps |
| 1 | 6 reps | ||
| 4 | Dip (Bodyweight) | 3 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Skull Crusher (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 7 | Single Arm Tricep Extension (Cable) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Preacher Curl (EZ Bar) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 3 | Over Head Cable Curl | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Lat Pulldown | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 5 | T-Bar Row | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 6 | Stiff Leg Deadlift | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 7 | Face Pull | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Standing Calf Raise | 3 | 20 reps |
| 3 | Push Press (Barbell) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 4 | Upright Row (Barbell) | 1 | 8 reps |
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 5 | Shrug (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Pec Fly (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Dip (Bodyweight) | 3 | 10 reps |
| 5 | Skull Crusher (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Tricep Kickback | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Single Arm Tricep Extension (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Preacher Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Incline Curl (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Lat Pulldown | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Chest Supported Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Romanian Deadlift (Dumbbell) | 3 | 12 reps |
| 7 | Face Pull | 1 | 12 reps |
| 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 2 | 8 reps | ||
| 2 | Standing Calf Raise | 3 | 20 reps |
| 3 | Overhead Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Front Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Shrug (Dumbbell) | 3 | 12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6 day bro split (upper body focused) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6 day bro split (upper body focused) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6 day bro split (upper body focused) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
