logo
BoostcampPNG

F&F BRO Split

by Firearms&Fitness
1 athletes joined
4.0
(1 rating)

Program Description

This is a simple one body part a day program to help build muscle, focusing on one entire part as much as possible to help round out any weak areas you may have.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2024 07:15
  • Last Edited
    Jun 18, 2025 09:59

Summary

The F&F BRO Split is a comprehensive 9-week program designed for those looking to build strength and muscle through a focused 4-day split routine. Each session targets specific muscle groups, utilizing a mix of machines and free weights to maximize your gains. With exercises like Front Squats, Leg Presses, and Bench Presses, you'll push your limits and see real results. Ideal for anyone ready to commit to their fitness journey, this program will help you sculpt your physique and elevate your performance in the gym.
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
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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-20 reps
RPE 7
2
Meadow Row
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12-25 reps
RPE 7-8
5
Rear Delt Fly (Dumbbell)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 7
2
Leg Curl
3
10-20 reps
RPE 7
3
Front Squat (Barbell)
2
8 reps
RPE 7
4
Leg Press
4
15-20 reps
RPE 7
5
Hip Abductor (Machine)
4
12-20 reps
RPE 7
6
Hip Adductor (Machine)
4
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7
3
Dead Hang
3
5-60 secs
RPE 8
4
Wrist Curls
3
8-12 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 7
6
Farmer's Walk (Weighted)
4
10-30 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
12-15 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Y Raise
3
5-10 reps
RPE 7
5
Face Pull
4
8-20 reps
RPE 7
6
Front Raise
3
5-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-30 reps
RPE 7-10
2
Dip (Assisted)
3
8-12 reps
RPE 7
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Machine)
4
8-15 reps
RPE 7
5
Incline Chest Press (Machine)
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
10-120 secs
RPE 7
2
Side Plank
3
10-120 secs
RPE 7
3
Cable Crunch
3
8-12 reps
RPE 7
4
Ab Wheel
1
10 reps
RPE 7
5
Russian Twist (Dumbbell)
3
30 secs
RPE 7
6
Knee Raise (Captain's Chair)
4
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Leg Extension
3 Sets
10-20 Reps
@7
2
Leg Curl
3 Sets
10-20 Reps
@7
3
Front Squat (Barbell)
2 Sets
8 Reps
@7
4
Leg Press
4 Sets
15-20 Reps
@7
5
Hip Abductor (Machine)
4 Sets
12-20 Reps
@7
6
Hip Adductor (Machine)
4 Sets
12-20 Reps
@7
Day 2
1
Push Up
3 Sets
1-30 Reps
@7-10
2
Dip (Assisted)
3 Sets
8-12 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Chest Fly (Machine)
4 Sets
8-15 Reps
@7
5
Incline Chest Press (Machine)
4 Sets
12-15 Reps
@7
Day 3
1
Lat Pulldown
3 Sets
8-20 Reps
@7
2
Meadow Row
3 Sets
10-15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12-25 Reps
@7-8
5
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
@7
Day 4
1
Shoulder Press (Machine)
3 Sets
12-15 Reps
@7
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@7
4
Y Raise
3 Sets
5-10 Reps
@7
5
Face Pull
4 Sets
8-20 Reps
@7
6
Front Raise
3 Sets
5-10 Reps
@7