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BoostcampPNG

Sisi Bro Split 4 Days

by Adam Zygiel
1 athletes joined

Program Description

Hard to find bro splits on this app, so i created one

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 08:27
  • Last Edited
    Jun 18, 2025 12:41

Summary

Transform your physique with the Sisi Bro Split 4 Days program, a focused 12-week training plan designed for serious lifters. This program splits your workouts into four targeted sessions per week, emphasizing major muscle groups for optimal growth and strength. Each workout features a mix of barbell, machine, and dumbbell exercises, ensuring a comprehensive approach to building muscle and enhancing performance. Get ready to push your limits and achieve your fitness goals with this structured and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Lats
13.6%
Triceps
10.4%
Biceps
8%
Front Delts
7.7%
Chest
7.6%
Middle Delts
7.4%
Hamstrings
6.5%
Quadriceps
6.1%
Rear Delts
4.9%
Glutes
3.7%
Calves
2.5%
Abs
2.3%
Lower Back
1.1%
Forearms
0.9%
Adductors
0.7%
Abductors
0.4%
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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
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
4
10 reps
-
4
Overhead Press (Barbell)
4
8 reps
-
5
Lateral Raise (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6 reps
-
2
Chin-Up (Weighted)
3
10 reps
-
3
Dumbbell Row
4
12 reps
-
4
Lat Pulldown
4
12 reps
-
5
Face Pull
4
20 reps
-
6
Seated Row (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Stiff Leg Deadlift
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
-
2
French Press
3
10 reps
-
3
Hammer Curl
4
12 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
7
Overhead Extension (Dumbbell)
4
12 reps
-
8
Chin-Up (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Stiff Leg Deadlift
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
20 Reps
-
Day 2
1
Pendlay Row
3 Sets
6 Reps
-
2
Chin-Up (Weighted)
3 Sets
10 Reps
-
3
Dumbbell Row
4 Sets
12 Reps
-
4
Lat Pulldown
4 Sets
12 Reps
-
5
Face Pull
4 Sets
20 Reps
-
6
Seated Row (Cable)
4 Sets
12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
4 Sets
10 Reps
-
4
Overhead Press (Barbell)
4 Sets
8 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Pullover (Dumbbell)
4 Sets
12 Reps
-
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
-
2
French Press
3 Sets
10 Reps
-
3
Hammer Curl
4 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Face Pull
4 Sets
12 Reps
-
7
Overhead Extension (Dumbbell)
4 Sets
12 Reps
-
8
Chin-Up (Weighted)
3 Sets
10 Reps
-