Bro Split

by Abhinand

2 athletes joined

5.0

(1 rating)

Program Description

A bro split is a training routine where each major muscle group is trained on separate days—typically once per week. However, this version is modified to hit legs twice a week for balanced growth and better lower-body development. ✅ Benefits: • Focused intensity on one muscle group per day • Extra volume and frequency for leg growth • Allows full recovery between sessions

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
20 minutes
Created
Aug 02, 2025 08:14
Last Edited
Aug 02, 2025 08:53

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 16

WEEK 17

WEEK 18

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 1

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 2

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Face Pull

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 3

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 4

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 5

Squat (Barbell)

Leg Extension

Lying Leg Curl

Squat (Dumbbell)

Standing Calf Raise

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Day 1

Barbell Row

1 Set

Lat Pulldown

1 Set

Seated Row (Cable)

1 Set

Chest Supported Row (Dumbbell)

1 Set

Lat Pulldown (Close Grip)

1 Set

Wide Grip Pull-Up

1 Set

Day 2

Squat (Smith Machine)

1 Set

Leg Press

1 Set

Leg Extension

1 Set

Lying Leg Curl

1 Set

Seated Calf Raise

1 Set

Day 4

Skull Crusher (Barbell)

1 Set

V-Handle Tricep Pushdown (Cable)

1 Set

Overhead Tricep Extension (Cable)

1 Set

Bicep Curl (Dumbbell)

1 Set

Bicep Curl (Barbell)

1 Set

Preacher Curl (EZ Bar)

1 Set

Chin-Up (Bodyweight)

1 Set

Day 5

Squat (Barbell)

1 Set

Leg Extension

1 Set

Lying Leg Curl

1 Set

Squat (Dumbbell)

1 Set

Standing Calf Raise

1 Set

Day 6

Bench Press (Barbell)

1 Set

Incline Bench Press (Dumbbell)

1 Set

Pec Deck (Machine)

1 Set

Chest Press (Machine)

1 Set

Lateral Raise (Dumbbell)

1 Set

Day 3

Overhead Press (Dumbbell)

1 Set

Lateral Raise (Dumbbell)

1 Set

Reverse Pec Deck

1 Set

Front Raise

1 Set

Face Pull

1 Set

Upright Row (Barbell)

1 Set

Shrug (Dumbbell)

1 Set