Program Description
Build Muscles
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 28, 2025 02:06
- Last EditedJul 10, 2025 01:14
Summary
Unleash your upper body potential with the 12-week Bro Split program, designed to target arms, back, and chest over six days each week. This comprehensive routine incorporates a variety of exercises, including cable tricep pushdowns and preacher curls, to sculpt and strengthen your muscles effectively. With a focus on form and intensity, you'll push your limits while enjoying a balanced approach to training. Get ready to build strength and definition like never before!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.6%
Lats
15%
Triceps
11.7%
Chest
10.4%
Biceps
9.1%
Abs
7%
Front Delts
7%
Quadriceps
5.7%
Hamstrings
4.7%
Middle Delts
4.1%
Rear Delts
3.4%
Glutes
2%
Forearms
1.3%
Lower Back
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl4 Sets
-
3
Skull Crusher (Barbell)4 Sets
-
4
Hammer Curl (Dumbbell)4 Sets
-
5
Single Arm Overhead Tricep Extension4 Sets
-
6
Underhand Lat Pulldown4 Sets
-
Day 2
1
Wide Grip Lat Pulldown4 Sets
-
2
Seated Row (Machine)4 Sets
-
3
Pullover (Machine)4 Sets
-
4
Chest Supported Row (Machine)4 Sets
-
5
Face Pull4 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 Curl4 Sets
-
2
Leg Extension4 Sets
-
3
Hack Squat3 Sets
-
4
Hanging Leg Raise4 Sets
-
5
Cable Crunch4 Sets
-
Day 5
1
Tricep Rope Push Down (Cable)4 Sets
-
2
Preacher Curl4 Sets
-
3
Skull Crusher (Barbell)4 Sets
-
4
Hammer Curl (Dumbbell)4 Sets
-
5
Single Arm Overhead Tricep Extension4 Sets
-
6
Underhand Lat Pulldown4 Sets
-
Day 6
1
Wide Grip Lat Pulldown4 Sets
-
2
Seated Row (Machine)4 Sets
-
3
Pullover (Machine)4 Sets
-
4
Chest Supported Row (Machine)4 Sets
-
5
Face Pull4 Sets
-
6
Shrug (Dumbbell)4 Sets
-