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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.
Muscle Engagement
Front
Back
MuscleSet
Chest
22.1%
Triceps
21.6%
Upper Back
13.3%
Biceps
11.3%
Lats
9.9%
Front Delts
9.8%
Rear Delts
5.9%
Forearms
1.5%
Quadriceps
1.4%
Hamstrings
1.1%
Glutes
1%
Calves
0.5%
Lower Back
0.3%
Abs
0.2%
Adductors
0.2%
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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
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
-