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Bro-Split 2.0

by Mohamad Kashor
1 athletes joined

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 30, 2025 04:15
  • Last Edited
    Jul 22, 2025 12:52

Summary

Unlock your muscle-building potential with Bro-Split 2.0, a focused 4-week program designed for dedicated lifters. Train five days a week, targeting specific muscle groups each session to maximize growth and recovery. With a comprehensive mix of dumbbell, machine, and cable exercises, you'll sculpt your physique while honing your strength. Get ready to push your limits and see real results as you commit to this structured split that keeps your workouts fresh and effective.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Triceps
11.2%
Chest
9.4%
Biceps
9.1%
Front Delts
8.9%
Lats
8.6%
Forearms
6.2%
Middle Delts
6.1%
Abs
5.9%
Hamstrings
5.5%
Rear Delts
4.8%
Quadriceps
4.6%
Glutes
4.5%
Lower Back
1.8%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Machine)
4
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
4-6 reps
6-8 reps
-
-
2A
Straight Arm Pulldown
4
8-10 reps
-
2B
Shrug (Dumbbell)
4
8-10 reps
-
3
Single Arm Row (Cable)
4
10-12 reps
-
4
Bicep Curl (EZ Bar)
2
2
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
4
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)
6
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Seated Cable Crunch
3
8-10 reps
-
5
Decline Sit Up (Weighted)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4A
Wrist Curls
3
10-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
4
8-10 reps
-
2B
Kelso Shrug
4
8-10 reps
-
3
Lat Pulldown (Single Arm)
4
10-12 reps
-
4
Hammer Curl (Dumbbell)
2
2
6-8 reps
8-12 reps
-
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
8-12 reps
-
2
Single Arm Rear Delt Cable Fly
4
8-12 reps
-
3
Seated Military Press (Smith Machine)
1
1
4-6 reps
6-8 reps
-
-
4
Seated Cable Crunch
3
8-10 reps
-
5
Decline Sit Up (Weighted)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2
Single Leg Hip Thrust
4
8-10 reps
-
3
Lying Leg Curl
4
10-12 reps
-
4A
Wrist Curls
3
10-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Machine)
4
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
5
Single Arm Overhead Tricep Extension
4
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)
6
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Seated Cable Crunch
3
8-10 reps
-
5
Decline Sit Up (Weighted)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Extension
4
10-12 reps
-
4A
Wrist Curls
3
10-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Chest Press (Machine)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
4
Skull Crusher (Barbell)
2
2
6-8 reps
8-10 reps
-
-
5
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
4
8-10 reps
-
2B
Kelso Shrug
4
8-10 reps
-
3
Lat Pulldown (Single Arm)
4
10-12 reps
-
4
Hammer Curl (Dumbbell)
2
2
6-8 reps
8-10 reps
-
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2
Single Leg Hip Thrust
4
8-10 reps
-
3
Lying Leg Curl
4
10-12 reps
-
4A
Wrist Curls
3
10-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Incline Chest Press (Machine)
4
8-10 reps
-
3
Chest Fly (Machine)
4
10-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
5
Single Arm Overhead Tricep Extension
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
4-6 reps
6-8 reps
-
-
2A
Straight Arm Pulldown
4
8-10 reps
-
2B
Shrug (Dumbbell)
4
8-10 reps
-
3
Single Arm Row (Cable)
4
10-12 reps
-
4
Bicep Curl (EZ Bar)
2
2
6-8 reps
8-10 reps
-
-
5
Incline Curl (Dumbbell)
4
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)
5
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Seated Cable Crunch
3
8-10 reps
-
5
Decline Sit Up (Weighted)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
2
Chest Press (Machine)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
10-12 reps
-
4
Skull Crusher (Barbell)
2
2
6-8 reps
8-10 reps
-
-
5
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2A
Chest Supported Row (Machine)
4
8-10 reps
-
2B
Kelso Shrug
4
8-10 reps
-
3
Lat Pulldown (Single Arm)
4
10-12 reps
-
4
Hammer Curl (Dumbbell)
2
2
6-8 reps
8-10 reps
-
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
6
8-12 reps
-
2
Single Arm Rear Delt Cable Fly
4
8-12 reps
-
3
Seated Military Press (Smith Machine)
1
1
4-6 reps
6-8 reps
-
-
4
Seated Cable Crunch
3
8-10 reps
-
5
Decline Sit Up (Weighted)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
6-8 reps
-
-
2
Lying Leg Curl
4
8-10 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4A
Wrist Curls
3
10-20 reps
-
4B
Reverse Wrist Curl (Dumbbell)
3
10-20 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Chest Press (Machine)
4 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
4 Sets
10-12 Reps
-
4
Skull Crusher (Barbell)
2 Sets
2 Sets
6-8 Reps
8-10 Reps
-
-
5
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
-
Day 1
1
Bench Press (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Incline Chest Press (Machine)
4 Sets
8-10 Reps
-
3
Chest Fly (Machine)
4 Sets
10-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
2 Sets
2 Sets
6-8 Reps
8-10 Reps
-
-
5
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
-
-
2
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
-
3
Reverse Pec Deck
4 Sets
8-12 Reps
-
4
Seated Cable Crunch
3 Sets
8-10 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
8-10 Reps
-
Day 2
1
Bent Over Row (Barbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2A
Chest Supported Row (Machine)
4 Sets
8-10 Reps
-
2B
Kelso Shrug
4 Sets
8-10 Reps
-
3
Lat Pulldown (Single Arm)
4 Sets
10-12 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
2 Sets
6-8 Reps
8-12 Reps
-
-
5
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Single Leg Hip Thrust
4 Sets
8-10 Reps
-
3
Lying Leg Curl
4 Sets
10-12 Reps
-
4A
Wrist Curls
3 Sets
10-20 Reps
-
4B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-20 Reps
-