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BoostcampPNG

Refined Full Blast Bro Split

by Velizar
1 athletes joined

Program Description

Build bigger lats so you can fly away from your problems. Like an anabolic angel. Remember to take rest days as needed, by feel, stretching on rest days is always recommended.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2026 09:07
  • Last Edited
    Feb 07, 2026 04:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Upper Back
13.1%
Biceps
8.4%
Front Delts
7.9%
Lats
7.9%
Hamstrings
7.9%
Chest
6.5%
Quadriceps
6.5%
Glutes
6.5%
Forearms
6.1%
Rear Delts
5.7%
Middle Delts
2.9%
Calves
2.9%
Abs
1.8%
Abductors
1.4%
Adductors
1.1%
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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 (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
2
Barbell Row
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Face Pull
2
2
15 reps
12 reps
RPE 8-10
RPE 8-10
5
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 8-10
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Dip (Weighted)
1
15-25 reps
RPE 7-9
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7-9
RPE 7-9
RPE 7-9
RPE 7-9
5
Deficit Push Up
1
50 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
1B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 8-10
2
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
5
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
1B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 8-10
2
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
5
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
1B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2A
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
2B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
20+ reps
RPE 8-10
2
Straight Bar Lat Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3A
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
3B
Skull Crusher (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
5
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
4
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
5
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
3
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
4
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
4
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
5
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
4
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
5
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
5 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
3
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
4
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
5
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8-10
RPE 8-10
3
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
4
Calf Raise (Machine)
1
1
2
15 reps
12 reps
10 reps
RPE 8-10
RPE 8-10
RPE 8-10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8-10
@8-10
@8-10
3
Dip (Weighted)
1 Set
15-25 Reps
@7-9
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@7-9
@7-9
@7-9
@7-9
5
Deficit Push Up
1 Set
50 Reps
@8-10
Day 2
1
Pull-Up (Bodyweight)
1 Set
20+ Reps
@10
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
4
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@8-10
@8-10
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8-10
@8-10
Day 3
1A
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
1B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
2B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
@8-10
4
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8-10
@8-10
@8-10
@8-10
Day 4
1
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@8-10
@8-10
@8-10
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8-10
@8-10
@8-10
3
Leg Press (45 Degrees)
2 Sets
2 Sets
12 Reps
10 Reps
@8-10
@8-10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8-10
@8-10
@8-10
5
Calf Raise (Machine)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8-10
@8-10
@8-10