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F&F BRO Split

by Firearms&Fitness
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
    Aug 17, 2024 10:03
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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
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