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Bro split

by Zachary C.
3 athletes joined

Program Description

Destroying the muscles and giving ample days of rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 21, 2024 04:49
  • Last Edited
    Oct 28, 2025 03:00

Summary

Unlock your muscle-building potential with the Bro Split program, a focused 6-week journey designed for serious lifters. Training five days a week, you'll target specific muscle groups each session, maximizing growth and recovery. From powerful overhead presses to sculpting abs with hanging leg raises, this program combines compound lifts and isolation exercises to ensure balanced strength and aesthetics. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
16.5%
Upper Back
10.4%
Triceps
9.7%
Biceps
8.4%
Chest
6.5%
Quadriceps
6.4%
Front Delts
6.3%
Calves
6%
Lats
5.9%
Middle Delts
5.8%
Glutes
4.5%
Hamstrings
4%
Rear Delts
2.9%
Lower Back
2.4%
Neck
2.4%
Forearms
1.2%
Adductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Chest Fly (Machine)
3
8-15 reps
-
5
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
6
Hanging Leg Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
2
AMRAP
-
5
Seated Calf Raise
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
4
Shrug (Trap Bar)
4
10-15 reps
RPE 9
5
Decline Sit Up (Bodyweight)
4
AMRAP
-
6
Oblique Crunch
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
4
Walking Lunge
3
12 reps
-
5
Standing Calf Raise
6
8-20 reps
RPE 9
6
Neck Curl
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
-
2
Incline Curl (Dumbbell)
4
8-15 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Overhead Tricep Extension (Cable)
4
10-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
7
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Chest Fly (Machine)
3 Sets
8-15 Reps
-
5
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
@9
6
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 3
1
Overhead Press (Barbell)
4 Sets
8-15 Reps
-
2
Reverse Pec Deck
4 Sets
12-20 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@9
4
Shrug (Trap Bar)
4 Sets
10-15 Reps
@9
5
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
-
6
Oblique Crunch
4 Sets
AMRAP
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
5
Seated Calf Raise
4 Sets
10-20 Reps
@9
Day 5
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
4 Sets
8-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
8-12 Reps
-
6
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
@10
7
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 4
1
Hack Squat
4 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Standing Calf Raise
6 Sets
8-20 Reps
@9
6
Neck Curl
4 Sets
10-20 Reps
-