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Bro split

by Zachary C.
2 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
    Jun 18, 2025 09:02

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!
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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
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
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
Seated Calf Raise
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
6
Pullover (Dumbbell)
3
8-12 reps
-
7
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
Hanging Leg Raise
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
Hanging Leg Raise
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
Hanging Leg Raise
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
Hanging Leg Raise
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
Hanging Leg Raise
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
Hanging Leg Raise
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
Leg Curl
3
12-15 reps
RPE 9
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
Leg Curl
3
12-15 reps
RPE 9
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
Leg Curl
3
12-15 reps
RPE 9
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
Leg Curl
3
12-15 reps
RPE 9
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
Leg Curl
3
12-15 reps
RPE 9
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
Leg Curl
3
12-15 reps
RPE 9
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Tricep Pushdown (Cable)
4
10-15 reps
-
5
French Press
4
8-12 reps
RPE 9
6
Skull Crusher
4
10-12 reps
-
7
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
8
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
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
15-8 reps
RPE 9
3
Hammer Curl
4
10-12 reps
-
4
Reverse Wrist Curl (Barbell)
4
10-12 reps
-
5
Tricep Rope Push Down (Cable)
5
10-20 reps
-
6
Tricep Pushdown (Cable)
4
10-15 reps
-
7
French Press
4
8-12 reps
RPE 9
8
Skull Crusher
4
10-12 reps
-
9
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 10
10
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 6 Weeks
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
Hanging Leg Raise
4 Sets
AMRAP
-
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 4
1
Hack Squat
4 Sets
10-20 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
@9
3
Leg Curl
3 Sets
12-15 Reps
@9
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
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
-
2
Incline Curl (Dumbbell)
4 Sets
15-8 Reps
@9
3
Hammer Curl
4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
5
French Press
4 Sets
8-12 Reps
@9
6
Skull Crusher
4 Sets
10-12 Reps
-
7
Decline Sit Up (Bodyweight)
4 Sets
AMRAP
@10
8
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
3
Behind-the-Neck Lat Pulldown
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
4 Sets
10-20 Reps
@9