logo
BoostcampPNG

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
    Jun 18, 2025 08:24

Summary

Unleash your inner strength with the Bro Program, an 8-week journey designed for those ready to build muscle and power. Comprising 4 training days each week, this program focuses on both upper and lower body workouts, featuring essential barbell and machine exercises like the Bench Press, Squat, and Pull-Up. Each session is crafted to challenge you with progressive overload, ensuring you push your limits and achieve real results. Get ready to elevate your lifting game and transform your physique!
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
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
-