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Bro-Split 2.0 (HIT)

by Mohamad Kashor

Program Description

bro split with tweak that lets you train each muscle 1.5-2 times a week, without giving up on what the bros like (fat pumps and a day for each muscle that lets you focus on each muscle in its own day and destroy it). give it a go !!!!!!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2025 07:07
  • Last Edited
    Jun 29, 2025 06:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
-
-
2A
Straight Arm Pulldown
2
8-10 reps
-
2B
Shrug (Dumbbell)
2
8-10 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Bicep Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
2
One Arm Lateral Raise (Cable)
3
8-10 reps
-
3A
Face Pull
2
8-10 reps
-
3B
Reverse Pec Deck
2
10-12 reps
-
4
Seated Cable Crunch
2
8-10 reps
-
5
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Hip Abductor (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-15 reps
-
4B
Wrist Curls
2
10-20 reps
-
4C
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
2
8-10 reps
-
2B
Kelso Shrug
2
8-10 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
5
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
3
Seated Military Press (Smith Machine)
1
1
4-6 reps
6-8 reps
-
-
4
Seated Cable Crunch
2
8-10 reps
-
5
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lying Leg Curl
2
8-10 reps
-
3
Hip Adductor (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-15 reps
-
4B
Wrist Curls
2
10-20 reps
-
4C
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
2
One Arm Lateral Raise (Cable)
3
8-10 reps
-
3A
Face Pull
2
8-10 reps
-
3B
Reverse Pec Deck
2
10-12 reps
-
4
Seated Cable Crunch
2
8-10 reps
-
5
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Leg Extension
2
8-10 reps
-
3
Hip Abductor (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-15 reps
-
4B
Wrist Curls
2
10-20 reps
-
4C
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
2
Chest Press (Machine)
2
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
2
8-10 reps
-
2B
Kelso Shrug
2
8-10 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
5
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lying Leg Curl
2
8-10 reps
-
3
Hip Adductor (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-15 reps
-
4B
Wrist Curls
2
10-20 reps
-
4C
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Chest Fly (Machine)
2
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
1
1
6-8 reps
8-10 reps
-
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
4-6 reps
6-8 reps
-
-
2A
Straight Arm Pulldown
2
8-10 reps
-
2B
Shrug (Dumbbell)
2
8-10 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Bicep Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-6 reps
6-8 reps
-
-
2
One Arm Lateral Raise (Cable)
3
8-10 reps
-
3A
Face Pull
2
8-10 reps
-
3B
Reverse Pec Deck
2
10-12 reps
-
4
Seated Cable Crunch
2
8-10 reps
-
5
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
-
-
2
Chest Press (Machine)
2
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Skull Crusher (Barbell)
1
1
6-8 reps
8-10 reps
-
-
5
Single Arm Tricep Extension (Cable)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
2
8-10 reps
-
2B
Kelso Shrug
2
8-10 reps
-
3
Lat Pulldown (Single Arm)
2
10-12 reps
-
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
5
Preacher Curl (EZ Bar)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
3
8-10 reps
-
1B
Lateral Raise (Dumbbell)
3
10-12 reps
-
2
Single Arm Rear Delt Cable Fly
2
10-12 reps
-
3
Seated Military Press (Smith Machine)
1
1
4-6 reps
6-8 reps
-
-
4
Seated Cable Crunch
2
8-10 reps
-
5
Decline Sit Up (Weighted)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4-6 reps
6-8 reps
-
-
2
Lying Leg Curl
2
8-10 reps
-
3
Hip Adductor (Machine)
2
10-12 reps
-
4A
Back Extension
2
10-15 reps
-
4B
Wrist Curls
2
10-20 reps
-
4C
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
One Arm Lateral Raise (Cable)
3 Sets
8-10 Reps
-
3A
Face Pull
2 Sets
8-10 Reps
-
3B
Reverse Pec Deck
2 Sets
10-12 Reps
-
4
Seated Cable Crunch
2 Sets
8-10 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
8-10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Lying Leg Curl
2 Sets
8-10 Reps
-
3
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
4A
Back Extension
2 Sets
10-15 Reps
-
4B
Wrist Curls
2 Sets
10-20 Reps
-
4C
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
-
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
3
Chest Fly (Machine)
2 Sets
10-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2A
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
2B
Kelso Shrug
2 Sets
8-10 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
-
4
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Preacher Curl (EZ Bar)
2 Sets
10-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Chest Press (Machine)
2 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
-
4
Skull Crusher (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
5
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
-