Athlean X’s Science Workout 2025 - BroSplit(5 Day)
Athlean X's Science Based Workout 2025 modified to target each muscle group once a week instead of twice. Standard BroSplit - Chest, Back, Legs, Shoulders, Arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Banded External Rotation | 2 | 10–15 reps | — |
| 2 | Incline Bench Press (Dumbbell) | 3 | 5–8 reps | @10 |
| 3 | Cable Crossover | 3 | 10–12 reps | @10 |
| 4 | Floor Chest Fly (Dumbbell) | 3 | 8–10 reps | @10 |
| 5 | Deficit Push Up | 1 | 0 reps | @10 |
| 6 | Dip (Bodyweight) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Scap Pull Down | 2 | 10–15 reps | — |
| 2 | Seated Row (Cable) | 3 | 6–8 reps | @10 |
| 3 | Lat Pulldown | 3 | 10–12 reps | @10 |
| 4 | Straight Arm Pushdown | 3 | 8–10 reps | @10 |
| 5 | Pullover (Dumbbell) | 1 | 0 reps | @10 |
| 6 | Pull-Up (Bodyweight) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Reverse Hyperextension | 2 | 10–15 reps | — |
| 2 | Deadlift (Barbell) | 3 | 5 reps | @8 |
| 3 | Reverse Lunge (Dumbbell) | 3 | 10 reps | @10 |
| 4 | Standing Calf Raise | 3 | 10–12 reps | @10 |
| 5 | Front Squat (Barbell) | 3 | 6–8 reps | @8 |
| 6 | Seated Hamstring Curl | 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 3 | 6–8 reps | @10 |
| 2 | Lateral Raise (Dumbbell) | 4 | 10–12 reps | @10 |
| 3 | Rear Delt Row | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 6–8 reps | @10 |
| 2 | Lying Tricep Extension | 3 | 8–10 reps | @10 |
| 3 | Tricep Kickback | 3 | 10–12 reps | @10 |
| 4 | Cobra Pushups | 1 | 0 reps | @10 |
| 5 | Barbell Strict Curl | 3 | 6–8 reps | @10 |
| 6 | Cable Stretch Drag Curls | 3 | 10–12 reps | @10 |
| 7 | Cross Body Hammer Curl | 3 | 10–12 reps | @10 |
| 8 | Mentzer Pulldown (Trap Set) | 1 | 10 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Athlean X’s Science Workout 2025 - BroSplit(5 Day) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Athlean X’s Science Workout 2025 - BroSplit(5 Day) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Athlean X’s Science Workout 2025 - BroSplit(5 Day) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
