5 Day Upper/Lower + Bro Day
Standard body building focussed upper lower split with additional Bro day for them aesthetics!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 2 | Underhand Close Grip Lat Pulldown | 2 | 8–10 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 3 | Tricep Pushdown (Cable) | 3 | 10–12 reps | @8 |
| 4 | Upright Row (Cable) | 3 | 10–12 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Seated Hammer Curl | 3 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 7 | Rear Delt Reverse Fly (Cable) | 2 | 12–15 reps | @8 |
| 1 | – reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | @8 |
| 2 | Hack Squat | 3 | 6–8 reps | @8 |
| 3 | Leg Curl | 2 | 12–15 reps | @8 |
| 1 | — | @10 | ||
| 4 | Leg Extension | 3 | 10–12 reps | @8 |
| 5 | Seated Calf Raise | 3 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Lateral Raise (Cable) | 4 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–10 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 2 | Diverging Lat Pulldown | 3 | 8–10 reps | @8 |
| 3 | Shoulder Press (Plate Loaded) | 3 | 10–12 reps | @8 |
| 4 | High Row | 3 | 10–12 reps | @8 |
| 5 | Low Cable Crossover | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Bicep Curl (Cable) | 2 | 10–12 reps | @8 |
| 1 | — | @10 | ||
| 7 | Single Arm Tricep Extension (Cable) | 4 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | @8 |
| 2 | Leg Press (45 Degrees) | 3 | 8–10 reps | @8 |
| 3 | Lying Leg Curl | 3 | 10–12 reps | @8 |
| 4 | Leg Extension | 2 | 10–12 reps | @8 |
| 1 | — | @10 | ||
| 5 | Calf Raise (Leg Press) | 3 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Lateral Raise (Machine) | 4 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chin-Up (Assisted) | 2 | 8–10 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 2 | Bench Press (Smith Machine) | 3 | 8–10 reps | @8 |
| 3 | High Row | 3 | 10–12 reps | @8 |
| 4 | Cable Crossover | 3 | 10–12 reps | @8 |
| 5 | Lat Prayer | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 6 | Tricep Rope Push Down (Cable) | 2 | 10–12 reps | @8 |
| 1 | — | @10 | ||
| 7 | Bayesian Curl | 4 | 12–15 reps | @8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 Day Upper/Lower + Bro Day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5 Day Upper/Lower + Bro Day is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 Day Upper/Lower + Bro Day is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
