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BoostcampPNG

Bro splt

by Sheikh N.

Program Description

Bro split brrr

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 24, 2024 05:20
  • Last Edited
    May 07, 2024 10:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15%
Chest
12.8%
Triceps
11.6%
Front Delts
10%
Biceps
8.9%
Lats
7%
Middle Delts
6.2%
Rear Delts
5.9%
Hamstrings
5.5%
Glutes
4.6%
Quadriceps
4.3%
Abs
3.8%
Lower Back
2%
Forearms
1.4%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
5-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Push Up
4
10-20 reps
RPE 9
4
Chest Fly (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
3-6 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6+ reps
RPE 10
4
Inverted Row
4
6-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
4
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
One Arm Lateral Raise (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Shrug (Barbell)
2
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
4
15+ reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
5+ reps
RPE 9
2
Hamstring Curl
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Nordic Curl
2
10+ reps
RPE 10
4
Hack Squat
3
15+ reps
RPE 9
5
Hanging Leg Raise
4
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
2
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
13 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10