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Bro program

by Yunogains

Program Description

Stupid bro bodybuilding shenanigans

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 09:35
  • Last Edited
    Sep 03, 2024 09:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2-3 reps
4-8 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Tricep Pushdown (Cable)
3
10-15 reps
4
Lateral Raise (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 10
3
Squat (Barbell)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-15 reps
2
Incline Bench Press (Barbell)
2
8-14 reps
3
Seated Row (Cable)
2
6-12 reps
4A
Incline Curl (Dumbbell)
3
6-12 reps
4B
Lying Tricep Extension (Barbell)
3
6-12 reps
5
Rear Delt Fly (Machine)
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2-3 reps
2
Romanian Deadlift (Barbell)
4
5-10 reps
3
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
2-3 Reps
4-8 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 2
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@10
3
Squat (Barbell)
3 Sets
6-10 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
4 Sets
6-15 Reps
2
Incline Bench Press (Barbell)
2 Sets
8-14 Reps
3
Seated Row (Cable)
2 Sets
6-12 Reps
4A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Lying Tricep Extension (Barbell)
3 Sets
6-12 Reps
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
2-3 Reps
2
Romanian Deadlift (Barbell)
4 Sets
5-10 Reps
3
Reverse Bicep Curl (EZ Bar)
4 Sets
6-12 Reps