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The Brogram (Chase one)

by Daniel W.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2024 11:55
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unleash your inner strength with "The Brogram (Chase One)," a comprehensive 12-week workout designed for dedicated lifters. This program features three intense training days each week, focusing on major muscle groups through a blend of barbell, bodyweight, and dumbbell exercises. You'll tackle everything from incline bench presses to weighted chin-ups, ensuring balanced development and explosive gains. Perfect for those who thrive in a garage gym environment, this plan will elevate your fitness journey and sculpt your physique like never before. Get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Glutes
12.3%
Triceps
11.1%
Hamstrings
9.2%
Abs
8.9%
Biceps
6.7%
Adductors
6.5%
Chest
6.3%
Front Delts
6.3%
Upper Back
5%
Lats
3.2%
Olympic
2.9%
Middle Delts
2.5%
Lower Back
1.8%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
3
70%
2
Sumo Squat
2
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
2
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
70%
2
Sumo Squat
2
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
2
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
70%
2
Sumo Squat
2
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
2
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Sumo Squat
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
70%
4
Snatch (Kettlebell)
3
10 reps
RPE 7.5
5
Reverse Hamstring Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 6.5
2
Dip (Bodyweight)
3
70%
3
Incline Curl (Dumbbell)
2
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
2
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 6.5
2
Dip (Bodyweight)
3
70%
3
Incline Curl (Dumbbell)
2
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
2
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
RPE 6.5
2
Dip (Bodyweight)
3
70%
3
Incline Curl (Dumbbell)
2
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
2
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
6
Weighted Wall Sits
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
6
Weighted Wall Sits
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
6
Weighted Wall Sits
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
6
Weighted Wall Sits
3
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
RPE 6.5
2
Dip (Bodyweight)
4
70%
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
15 reps
RPE 6.5
5
Weighted GHD Machine
3
RPE 8
6
Weighted Wall Sits
3
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 7.5
3
Leg Raise (Captain's Chair)
3
-
4
Hammer Curl
3
10 reps
RPE 7
5
Military Press (Barbell)
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
@6.5
2
Dip (Bodyweight)
3 Sets
70%
3
Incline Curl (Dumbbell)
2 Sets
15 Reps
@6.5
4
Skull Crusher (Barbell)
2 Sets
15 Reps
@6.5
5
Weighted GHD Machine
3 Sets
@8
Day 1
1
Squat (Barbell)
3 Sets
70%
2
Sumo Squat
2 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
70%
4
Snatch (Kettlebell)
2 Sets
10 Reps
@7.5
5
Reverse Hamstring Curls
3 Sets
10 Reps
-
Day 3
1
Chin-Up (Weighted)
3 Sets
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@7.5
3
Leg Raise (Captain's Chair)
3 Sets
-
4
Hammer Curl
3 Sets
10 Reps
@7
5
Military Press (Barbell)
3 Sets
10 Reps
@6