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Brosplit cut

by Simon S.
4 athletes joined

Program Description

Get big.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    May 18, 2024 07:26
  • Last Edited
    Jun 18, 2025 08:01

Summary

Get ready to shred with the Brosplit Cut program! Over the course of one week, you'll hit the gym five times, focusing on a different muscle group each day. This program is designed to maximize fat loss while maintaining muscle mass, featuring intense workouts that include exercises like Incline Bench Press and T-Bar Row. With a full gym at your disposal, you'll push your limits and see results fast. It's time to transform your physique—let's get to work!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.7%
Upper Back
11.8%
Front Delts
11.3%
Triceps
10.8%
Biceps
8.5%
Lats
8%
Chest
7.1%
Rear Delts
6.6%
Quadriceps
4.7%
Hamstrings
4.2%
Glutes
4.2%
Forearms
3.6%
Lower Back
3.5%
Calves
2.4%
Abs
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9-9.5
2
Chest Fly (Machine)
3
6-12 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 9.5-10
2
Hack Squat
2
6-12 reps
RPE 9-9.5
3
Leg Extension
2
6-12 reps
RPE 9-9.5
4
Leg Press
2
6-12 reps
RPE 8-9
5
Seated Calf Raise
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-12 reps
RPE 9-10
2
Seated Row (Cable)
3
6-12 reps
RPE 9-10
3
Single Arm High Row (Cable)
3
6-12 reps
RPE 9-10
4
Lat Pulldown
3
6-12 reps
RPE 9-10
5
Back Extension
3
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
2
Reverse Pec Deck
3
6-12 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9-10
5
Rear Delt Row
3
6-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
6-12 reps
RPE 9-10
2
Tricep Kickback
3
6-12 reps
RPE 9-10
3
Hammer Curl
3
6-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
7
Wrist Curls
2
6-12 reps
RPE 9-10
8
Reverse Wrist Curl (Dumbbell)
2
6-12 reps
RPE 9-10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9-9.5
2
Chest Fly (Machine)
3 Sets
6-12 Reps
@9-10
3
Incline Chest Press (Machine)
3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9-10
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9-10
Day 2
1
Hamstring Curl
3 Sets
6-12 Reps
@9.5-10
2
Hack Squat
2 Sets
6-12 Reps
@9-9.5
3
Leg Extension
2 Sets
6-12 Reps
@9-9.5
4
Leg Press
2 Sets
6-12 Reps
@8-9
5
Seated Calf Raise
3 Sets
6-12 Reps
@9-10
Day 3
1
T-Bar Row
3 Sets
6-12 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-12 Reps
@9-10
3
Single Arm High Row (Cable)
3 Sets
6-12 Reps
@9-10
4
Lat Pulldown
3 Sets
6-12 Reps
@9-10
5
Back Extension
3 Sets
8-20 Reps
@9-10
Day 4
1
Lateral Raise (Cable)
3 Sets
6-12 Reps
@9-10
2
Reverse Pec Deck
3 Sets
6-12 Reps
@9-10
3
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9-10
5
Rear Delt Row
3 Sets
6-12 Reps
@9-10
Day 5
1
Bayesian Curl
3 Sets
6-12 Reps
@9-10
2
Tricep Kickback
3 Sets
6-12 Reps
@9-10
3
Hammer Curl
3 Sets
6-12 Reps
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@9-10
5
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@9-10
7
Wrist Curls
2 Sets
6-12 Reps
@9-10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
6-12 Reps
@9-10