logo
BoostcampPNG

Basic Bro Split

by Kyle C.
71 athletes joined
5.0
(1 rating)

Program Description

Designed to help gain size and strength while focusing on a different muscle group each day

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 05, 2025 04:57
  • Last Edited
    Jul 14, 2025 03:55

Summary

Unleash your potential with the Basic Bro Split, a comprehensive 16-week program designed for serious lifters. This 5-day split focuses on targeting specific muscle groups each session, ensuring optimal recovery and growth. With a mix of compound and isolation exercises like the Trap Bar Deadlift and Seated Military Press, you'll build strength and muscle mass effectively. Perfect for those with a garage gym setup, this program emphasizes proper form and progressive overload to help you achieve your fitness goals. Get ready to transform your physique and elevate your training!
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
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-12 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Dumbbell Row
3
10-15 reps
-
4
Seated Row (Machine)
3
10-15 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
5
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Push Up
3
AMRAP
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Standing Calf Raise
3
12-15 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-12 reps
-
2
Bench Press (Close Grip)
4
8-12 reps
-
3
Skull Crusher (Barbell)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Trap Bar Deadlift
2 Sets
10-15 Reps
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Dumbbell Row
3 Sets
10-15 Reps
-
4
Seated Row (Machine)
3 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Seated Military Press (Smith Machine)
5 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Push Up
3 Sets
AMRAP
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Squat (Smith Machine)
4 Sets
6-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Standing Calf Raise
3 Sets
12-15 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
-
2
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-12 Reps
-
2
Dip (Bodyweight)
3 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kyle C.Age 32, Man
3 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Really good program. Increased my size much more than expected