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BROGRAM

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Program Description

Maintain while cutting or peaking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 08:25
  • Last Edited
    Jul 23, 2025 09:54

Summary

Welcome to BROGRAM, a comprehensive 15-week strength training program designed for those ready to elevate their lifting game. Train three times a week with a focus on compound movements like the Barbell Bench Press and Lat Pulldown, ensuring you build strength and muscle efficiently. Each session is strategically crafted to challenge your body, incorporating a mix of free weights, machines, and bodyweight exercises. Get ready to push your limits and see real results as you progress through this structured routine tailored for everyday lifters.
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Lat Pulldown (Close Grip)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Smith Machine)
1
3
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Push Up
2
AMRAP
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bayesian Curl
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
7
Skull Crusher
1
2
6-8 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
5
Leg Curl
2
8-12 reps
RPE 8-9
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Bench Press (Dumbbell)
1
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Lat Pulldown (Close Grip)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8-9
@8-9
3
Incline Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8-9
@8-9
4
Push Up
2 Sets
AMRAP
@9
5
Face Pull
3 Sets
12-15 Reps
@9
6
Bayesian Curl
1 Set
2 Sets
6-8 Reps
8-12 Reps
@8-9
@8-9
7
Skull Crusher
1 Set
2 Sets
6-8 Reps
8-12 Reps
@8-9
@8-9
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@8-9
@8-9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@8-9
@8-9
4
Leg Extension
2 Sets
8-12 Reps
@8-9
5
Leg Curl
2 Sets
8-12 Reps
@8-9
6
Calf Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
-
2
Bench Press (Dumbbell)
1 Set
-