Brosplit cut
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–12 reps | @9–9.5 |
| 2 | Chest Fly (Machine) | 3 | 6–12 reps | @9–10 |
| 3 | Incline Chest Press (Machine) | 3 | 6–12 reps | @9–10 |
| 4 | Lateral Raise (Cable) | 3 | 8–15 reps | @9–10 |
| 5 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 3 | 6–12 reps | @9.5–10 |
| 2 | Hack Squat | 2 | 6–12 reps | @9–9.5 |
| 3 | Leg Extension | 2 | 6–12 reps | @9–9.5 |
| 4 | Leg Press | 2 | 6–12 reps | @8–9 |
| 5 | Seated Calf Raise | 3 | 6–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 3 | 6–12 reps | @9–10 |
| 2 | Seated Row (Cable) | 3 | 6–12 reps | @9–10 |
| 3 | Single Arm High Row (Cable) | 3 | 6–12 reps | @9–10 |
| 4 | Lat Pulldown | 3 | 6–12 reps | @9–10 |
| 5 | Back Extension | 3 | 8–20 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 6–12 reps | @9–10 |
| 2 | Reverse Pec Deck | 3 | 6–12 reps | @9–10 |
| 3 | Shoulder Press (Plate Loaded) | 3 | 6–12 reps | @9–10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 6–12 reps | @9–10 |
| 5 | Rear Delt Row | 3 | 6–12 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bayesian Curl | 3 | 6–12 reps | @9–10 |
| 2 | Tricep Kickback | 3 | 6–12 reps | @9–10 |
| 3 | Hammer Curl | 3 | 6–12 reps | @9–10 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 6–12 reps | @9–10 |
| 5 | Preacher Curl (Barbell) | 3 | 6–12 reps | @9–10 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 6–12 reps | @9–10 |
| 7 | Wrist Curls | 2 | 6–12 reps | @9–10 |
| 8 | Reverse Wrist Curl (Dumbbell) | 2 | 6–12 reps | @9–10 |
Common questions
Yes, Brosplit cut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 120 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.
Brosplit cut 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Brosplit cut 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
