logo
BoostcampPNG

Bro split

by Safouen H.
7 athletes joined

Program Description

Help hazeum get fit

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 05, 2024 06:57
  • Last Edited
    Jun 18, 2025 08:26

Summary

Unleash your strength with the Bro Split program, a focused 5-week training regimen designed for serious lifters. Comprising five dedicated workout days each week, this program targets individual muscle groups, allowing for optimal recovery and growth. From explosive back workouts to shoulder sculpting sessions, each day is packed with effective exercises that utilize a full gym setup. Get ready to build muscle, increase strength, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Chest
29.4%
Front Delts
17.8%
Triceps
13.2%
Upper Back
7%
Biceps
4.8%
Middle Delts
4.5%
Hamstrings
4.3%
Lats
3.9%
Rear Delts
2.7%
Quadriceps
2.7%
Calves
2.7%
Abs
2.1%
Forearms
1.9%
Lower Back
1.4%
Glutes
1.4%
Abductors
0.3%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Pec Deck (Machine)
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
-
-
2
Cable Crossover
3
15 reps
-
3
Push Up
3
15 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
15 reps
-
-
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
15 reps
-
4
Hyperextension
3
10 reps
-
5
Abs Crunch (Bodyweight)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
15 reps
-
-
2
Front Raise
3
15 reps
-
3
Upright Row (Barbell)
3
15 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
15 reps
-
2
Bicep Curl (EZ Bar)
3
15 reps
-
3
Tricep Rope Push Down (Cable)
3
15 reps
-
4
Single Arm Tricep Extension (Cable)
3
15 reps
-
5
Wrist Curls
3
20 reps
-
Week 1
1 / 5 Weeks
Day 2
1
Seated Row (Cable)
1 Set
3 Sets
15 Reps
-
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
15 Reps
-
4
Hyperextension
3 Sets
10 Reps
-
5
Abs Crunch (Bodyweight)
4 Sets
25 Reps
-
Day 3
1
Shoulder Press (Machine)
1 Set
3 Sets
15 Reps
-
-
2
Front Raise
3 Sets
15 Reps
-
3
Upright Row (Barbell)
3 Sets
15 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 4
1
Leg Press
3 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
-
-
2
Cable Crossover
3 Sets
15 Reps
-
3
Pec Deck (Machine)
3 Sets
15 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Seated Dumbbell Curl
3 Sets
15 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
4
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Wrist Curls
3 Sets
20 Reps
-