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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
    Nov 18, 2025 04:48

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
Upper Back
13.6%
Triceps
10.8%
Lats
9.6%
Abs
8.7%
Biceps
8.5%
Chest
6.5%
Quadriceps
6.3%
Front Delts
6.2%
Hamstrings
5.7%
Middle Delts
5.5%
Calves
4.8%
Glutes
4.4%
Rear Delts
2.9%
Neck
2.4%
Adductors
1.7%
Lower Back
1.4%
Forearms
1.1%
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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
Star
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
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline 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
Russian Twist
4
AMRAP
-
7
Hanging Leg Raise
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
4
8-12 reps
-
5
Bent Over Row (Barbell)
3
8-12 reps
-
6
Bent Over Row (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-15 reps
-
2
Reverse Pec Deck
4
12-20 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Shrug (Trap Bar)
4
10-15 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Seated Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-20 reps
-
2
Leg Extension
3
12-15 reps
RPE 9
3
Leg Curl
3
12-15 reps
-
4
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
5
Walking Lunge
3
12 reps
-
6
Neck Curl
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-12 reps
-
2
Overhead Tricep Extension (Cable)
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-12 reps
-
5
Concentration Curl
3
8-15 reps
-
6
Hammer Curl
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline 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
Russian Twist
4 Sets
AMRAP
-
7
Hanging Leg Raise
4 Sets
AMRAP
@9
Day 4
1
Squat (Barbell)
4 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
5
Walking Lunge
3 Sets
12 Reps
-
6
Neck Curl
4 Sets
10-20 Reps
-
Day 5
1
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
5
Concentration Curl
3 Sets
8-15 Reps
-
6
Hammer Curl
3 Sets
8-12 Reps
-
Day 3
1
Seated Military Press (Barbell)
4 Sets
8-15 Reps
-
2
Reverse Pec Deck
4 Sets
12-20 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
-
4
Shrug (Trap Bar)
4 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
10-20 Reps
-
6
Seated Calf Raise
4 Sets
10-20 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
6
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
-