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Bro split

by Krzysztof W.
3 athletes joined

Program Description

easy and fun to train

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2025 08:23
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unleash your potential with this 6-week Bro Split program, designed for serious lifters who want to sculpt their physique. Training four days a week, you'll target specific muscle groups each session, ensuring focused intensity and optimal recovery. With a mix of barbell, dumbbell, and cable exercises, you’ll build strength and definition in your arms, legs, chest, and shoulders. Get ready to elevate your training and achieve the gains you've been working for!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.6%
Triceps
15.6%
Lats
13.2%
Upper Back
11.4%
Chest
8.4%
Front Delts
7.2%
Middle Delts
6%
Quadriceps
5.4%
Abs
4.8%
Glutes
4.2%
Hamstrings
3%
Forearms
2.4%
Adductors
1.2%
Lower Back
1.2%
Rear Delts
0.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Single Arm Overhead Tricep Extension
3
10 reps
-
5
Concentration Curl
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Deadlift (Barbell)
3
12 reps
-
3
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Dip (Weighted)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Single Arm High Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Pullover (Machine)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
8 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
5
Concentration Curl
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Hammer Curl
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Deadlift (Barbell)
3 Sets
12 Reps
-
3
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Dip (Weighted)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
12 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Pullover (Machine)
3 Sets
12 Reps
-