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The Brogram

by Jake Q.
2 athletes joined

Program Description

The purpose of the Brogram is to establish a high-volume, results-driven training framework that maximizes muscular hypertrophy, strength, and structural balance by providing adequate training stimulus to every major muscle group across a dedicated 5-day weekly split.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 06:35
  • Last Edited
    Nov 11, 2025 03:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Chest
9.6%
Upper Back
9%
Front Delts
8.6%
Quadriceps
7.9%
Glutes
7.8%
Hamstrings
7.4%
Biceps
7.1%
Middle Delts
5.8%
Abs
5.8%
Lower Back
5.7%
Lats
5.4%
Calves
3.4%
Rear Delts
3.4%
Forearms
1%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82.5%
2
Hack Squat
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 10
4
Leg Extension
3
10-12 reps
-
5
Seated Calf Raise
3
8-10 reps
-
6
Standing Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Pendlay Row
4
6-8 reps
-
3
Preacher Curl (Barbell)
3
8 reps
-
4
Upright Row (Dumbbell)
3
10-12 reps
-
5
Lat Pulldown
3
8-10 reps
-
6
Bayesian Curl
3
10-12 reps
-
7
Lat Pulldown (Single Arm)
2
10 reps
-
8
Incline Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77.5%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77.5%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chest Fly (Dumbbell)
3
10-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
6-8 reps
-
5
Dip (Weighted)
3
8 reps
-
6
Skull Crusher (Barbell)
3
8-10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
87.5%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
87.5%
2
Good Morning
3
8 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
8-10 reps
-
5
Back Extension (Weighted)
3
8-10 reps
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lateral Raise (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Hack Squat
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
-
5
Seated Calf Raise
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
6-8 Reps
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2
Pendlay Row
4 Sets
6-8 Reps
-
3
Preacher Curl (Barbell)
3 Sets
8 Reps
-
4
Upright Row (Dumbbell)
3 Sets
10-12 Reps
-
5
Lat Pulldown
3 Sets
8-10 Reps
-
6
Bayesian Curl
3 Sets
10-12 Reps
-
7
Lat Pulldown (Single Arm)
2 Sets
10 Reps
-
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
5
Dip (Weighted)
3 Sets
8 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Good Morning
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Back Extension (Weighted)
3 Sets
8-10 Reps
-
6
Cable Crunch
3 Sets
12 Reps
-
7
Decline Crunch
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
-