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BoostcampPNG

Bro Split + SBD

by Cody S.

Program Description

Strong-AF.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 01, 2025 11:57
  • Last Edited
    Oct 02, 2025 12:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
14%
Biceps
11.2%
Front Delts
10.4%
Upper Back
10.1%
Lats
9.5%
Middle Delts
8.2%
Hamstrings
5.8%
Quadriceps
5.6%
Glutes
2.6%
Calves
2.6%
Forearms
1.6%
Rear Delts
1.6%
Abs
0.9%
Adductors
0.7%
Abductors
0.4%
Lower Back
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Spoto Press
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Incline Cable Chest Press
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 8
2
Spoto Press
3
8 reps
RPE 8.5
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Incline Cable Chest Press
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
4 reps
RPE 9.5
RPE 8
2
Spoto Press
3
5 reps
RPE 8.5
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Incline Cable Chest Press
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 9.5
RPE 8
2
Spoto Press
3
3 reps
RPE 8.5
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Incline Cable Chest Press
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
2 reps
RPE 9.5
RPE 8
2
Spoto Press
3
2 reps
RPE 8.5
3
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9.5
5
Incline Cable Chest Press
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 8
2
Seated Hamstring Curl
1
2
2
6-8 reps
6-8 reps
10-12 reps
RPE 8.5
RPE 10
RPE 10
3
Leg Press
3
8-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 9.5
RPE 8
2
Seated Hamstring Curl
1
2
2
6-8 reps
6-8 reps
10-12 reps
RPE 8.5
RPE 10
RPE 10
3
Leg Press
3
8-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 9.5
RPE 8
2
Seated Hamstring Curl
1
2
2
6-8 reps
6-8 reps
10-12 reps
RPE 8.5
RPE 10
RPE 10
3
Leg Press
3
8-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
2 reps
RPE 9.5
RPE 8
2
Seated Hamstring Curl
1
2
2
6-8 reps
6-8 reps
10-12 reps
RPE 8.5
RPE 10
RPE 10
3
Leg Press
3
8-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
1
2
2
6-8 reps
6-8 reps
10-12 reps
RPE 8.5
RPE 10
RPE 10
3
Leg Press
3
8-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
3
5 reps
RPE 8
2A
Bicep Curl (EZ Bar)
1
4
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2B
Overhead Tricep Extension (Cable)
1
4
10-15 reps
10-15 reps
RPE 8.5
RPE 10
3A
Pinwheel Curl
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3B
Tricep Rope Push Down (Cable)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Incline Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
1
2
5 reps
5 reps
RPE 8.5
RPE 8
2A
Bicep Curl (EZ Bar)
1
4
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2B
Overhead Tricep Extension (Cable)
1
4
10-15 reps
10-15 reps
RPE 8.5
RPE 10
3A
Pinwheel Curl
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3B
Tricep Rope Push Down (Cable)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Incline Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
2
1
5 reps
5 reps
RPE 8.5
RPE 8
2A
Bicep Curl (EZ Bar)
1
4
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2B
Overhead Tricep Extension (Cable)
1
4
10-15 reps
10-15 reps
RPE 8.5
RPE 10
3A
Pinwheel Curl
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3B
Tricep Rope Push Down (Cable)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Incline Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
3
5 reps
RPE 8.5
2A
Bicep Curl (EZ Bar)
1
4
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2B
Overhead Tricep Extension (Cable)
1
4
10-15 reps
10-15 reps
RPE 8.5
RPE 10
3A
Pinwheel Curl
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3B
Tricep Rope Push Down (Cable)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Incline Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Larson Press
1
2
5 reps
5 reps
RPE 9
RPE 8.5
2A
Bicep Curl (EZ Bar)
1
4
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2B
Overhead Tricep Extension (Cable)
1
4
10-15 reps
10-15 reps
RPE 8.5
RPE 10
3A
Pinwheel Curl
1
3
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3B
Tricep Rope Push Down (Cable)
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Incline Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4B
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
10-15 reps
RPE 8.5
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
2
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Seated Row (Cable)
2
10-12 reps
RPE 10
7
Standing Pullover (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
10-15 reps
RPE 8.5
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
2
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Seated Row (Cable)
2
10-12 reps
RPE 10
7
Standing Pullover (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
10-15 reps
RPE 8.5
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
2
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Seated Row (Cable)
2
10-12 reps
RPE 10
7
Standing Pullover (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
10-15 reps
RPE 8.5
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
2
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Seated Row (Cable)
2
10-12 reps
RPE 10
7
Standing Pullover (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
3
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
RPE 10
4
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
10-15 reps
RPE 8.5
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
2
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
6
Seated Row (Cable)
2
10-12 reps
RPE 10
7
Standing Pullover (Cable)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8
2
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 8
2
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9.5
RPE 8
2
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9.5
RPE 8
2
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 9.5
RPE 8
2
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1.5 mins
RPE 10
Week 1
1 / 5 Weeks
Day 3
1
Close Grip Larson Press
3 Sets
5 Reps
@8
2A
Bicep Curl (EZ Bar)
1 Set
4 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2B
Overhead Tricep Extension (Cable)
1 Set
4 Sets
10-15 Reps
10-15 Reps
@8.5
@10
3A
Pinwheel Curl
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@10
3B
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8.5
@10
4A
Incline Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9.5
4B
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@10
Day 4
1
Deadlift (Barbell)
1 Set
10 Reps
@9.5
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@10
3
Pull-Up (Bodyweight)
2 Sets
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
10-15 Reps
@8.5
@10
@10
5
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
12-15 Reps
@9
@10
@10
6
Seated Row (Cable)
2 Sets
10-12 Reps
@10
7
Standing Pullover (Cable)
2 Sets
10-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Spoto Press
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@9.5
5
Incline Cable Chest Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@10
6
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@8
2
Seated Hamstring Curl
1 Set
2 Sets
2 Sets
6-8 Reps
6-8 Reps
10-12 Reps
@8.5
@10
@10
3
Leg Press
3 Sets
8-10 Reps
@9.5
4
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@8
2
Overhead Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@10
3
Lateral Raise (Dumbbell)
4 Sets
10-25 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1.5 mins
@10