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Bro Split + SBD

by Cody S.

Program Description

Strong-AF.

Program Overview

  • Level
    Advanced, Intermediate
  • 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 09, 2025 03:45

Summary

Unlock your potential with the Bro Split + SBD program, a comprehensive 5-week training plan designed for serious lifters. This 5-day-a-week split focuses on maximizing muscle growth and strength through targeted workouts, including compound lifts and supersets. Each session is strategically crafted to challenge your limits and enhance your performance, featuring exercises like the Close Grip Larson Press and Deadlift. Equip yourself with the full gym setup and get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Chest
12.4%
Front Delts
12.4%
Biceps
10.3%
Middle Delts
9.9%
Upper Back
8.9%
Lats
8.5%
Hamstrings
5.6%
Quadriceps
5.4%
Glutes
2.5%
Calves
2.5%
Rear Delts
2.1%
Abs
2%
Forearms
1.5%
Abductors
0.4%
Adductors
0.4%
Lower Back
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Smith Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 9.5
4
Incline Cable Chest Press
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
75%
70%
2
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Smith Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Incline Cable Chest Press
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4 reps
4 reps
82.5%
80%
2
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Smith Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Incline Cable Chest Press
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
88%
85%
2
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Smith Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Incline Cable Chest Press
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
2 reps
93%
90%
2
Pec Deck (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Smith Machine)
1
3
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Incline Cable Chest Press
1
3
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
6 reps
6 reps
75%
70%
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
High Bar Squat (Barbell)
1
2
4 reps
4 reps
82.5%
80%
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
High Bar Squat (Barbell)
1
3
3 reps
3 reps
88%
85%
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
High Bar Squat (Barbell)
1
3
2 reps
2 reps
93%
90%
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
High Bar 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
8 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
8 reps
8 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
8 reps
8 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
8 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
8 reps
8 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
60%
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
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
Standing Pullover (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
65%
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
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
Standing Pullover (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
75%
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
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
Standing Pullover (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
82.5%
2
Single Arm Row (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
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
Standing Pullover (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
88%
2
Single Arm Row (Dumbbell)
1
3
10 reps
10 reps
RPE 8.5
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
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
Standing Pullover (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
3
Front Raise
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
3
Front Raise
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
3
Front Raise
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
3
Front Raise
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
4
10-25 reps
RPE 10
3
Front Raise
1
2
8-15 reps
8-15 reps
RPE 9
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1.5 mins
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Pec Deck (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
3
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8.5
@9.5
4
Incline Cable Chest Press
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8.5
@10
5
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
75%
70%
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 3
1
Close Grip Larson Press
3 Sets
8 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
60%
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@10
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@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
Standing Pullover (Cable)
3 Sets
10-12 Reps
@10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8.5
@10
@10
@10
@10
2
Lateral Raise (Dumbbell)
4 Sets
10-25 Reps
@10
3
Front Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9
@10
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1.5 mins
1.5 mins
@10
@10