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BoostcampPNG

Bro Split (Srabon)

by RHYTHM

Program Description

Build Muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 28, 2025 02:06
  • Last Edited
    Jun 28, 2025 02:08
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
-
2
Preacher Curl
4
-
3
Skull Crusher (Barbell)
4
-
4
Hammer Curl (Dumbbell)
4
-
5
Single Arm Overhead Tricep Extension
4
-
6
Underhand Lat Pulldown
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Lateral Raise (Dumbbell)
5
-
3
Pec Deck (Machine)
4
-
4
Chest Fly (Cable)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
-
2
Seated Row (Machine)
4
-
3
Pullover (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
5
Face Pull
4
-
6
Shrug (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
-
2
Leg Extension
4
-
3
Hack Squat
3
-
4
Hanging Leg Raise
4
-
5
Cable Crunch
4
-
Week 1
1 / 12 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
4 Sets
-
2
Preacher Curl
4 Sets
-
3
Skull Crusher (Barbell)
4 Sets
-
4
Hammer Curl (Dumbbell)
4 Sets
-
5
Single Arm Overhead Tricep Extension
4 Sets
-
6
Underhand Lat Pulldown
4 Sets
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
-
2
Seated Row (Machine)
4 Sets
-
3
Pullover (Machine)
4 Sets
-
4
Chest Supported Row (Machine)
4 Sets
-
5
Face Pull
4 Sets
-
6
Shrug (Dumbbell)
4 Sets
-
Day 3
1
Incline Chest Press (Machine)
4 Sets
-
2
Lateral Raise (Dumbbell)
5 Sets
-
3
Pec Deck (Machine)
4 Sets
-
4
Chest Fly (Cable)
4 Sets
-
Day 4
1
Seated Hamstring Curl
4 Sets
-
2
Leg Extension
4 Sets
-
3
Hack Squat
3 Sets
-
4
Hanging Leg Raise
4 Sets
-
5
Cable Crunch
4 Sets
-
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
-
2
Preacher Curl
4 Sets
-
3
Skull Crusher (Barbell)
4 Sets
-
4
Hammer Curl (Dumbbell)
4 Sets
-
5
Single Arm Overhead Tricep Extension
4 Sets
-
6
Underhand Lat Pulldown
4 Sets
-
Day 6
1
Wide Grip Lat Pulldown
4 Sets
-
2
Seated Row (Machine)
4 Sets
-
3
Pullover (Machine)
4 Sets
-
4
Chest Supported Row (Machine)
4 Sets
-
5
Face Pull
4 Sets
-
6
Shrug (Dumbbell)
4 Sets
-