Program Description
This program is a classic "bro split" designed to focus on one major muscle group per day (chest, back, shoulders, legs, arms) over 5 gym days per week, with rest or active recovery on weekends. The routine is periodized into 3 phases (3 weeks each): Block 1 (Weeks 1-3): Low reps (6-8), foundational lifts, up to 90s rest. Phase 2 (Weeks 4-6): Medium reps (8-10), slightly longer rest (60-90s), exercise variations for progressive overload. Phase 3 (Weeks 7-9): Higher reps (10-12), short rest (30-60s), pump-focused with metabolic stress emphasis.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedDec 06, 2024 07:43
- Last EditedApr 02, 2025 01:42
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Pec Deck (Machine)
3
6-8 reps
-
5
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Pec Deck (Machine)
3
6-8 reps
-
5
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
3
6-8 reps
-
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
-
4
Pec Deck (Machine)
3
6-8 reps
-
5
Dip (Weighted)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
8-10 reps
-
4
Cable Crossover
3
8-10 reps
-
5
Push Up (Incline)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
8-10 reps
-
4
Cable Crossover
3
8-10 reps
-
5
Push Up (Incline)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Chest Fly (Dumbbell)
3
8-10 reps
-
4
Cable Crossover
3
8-10 reps
-
5
Push Up (Incline)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cable Crossover
3
10-12 reps
-
5
Incline Dumbell Squeeze Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cable Crossover
3
10-12 reps
-
5
Incline Dumbell Squeeze Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
4
10-12 reps
-
2
Incline Chest Press (Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Cable Crossover
3
10-12 reps
-
5
Incline Dumbell Squeeze Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
6-8 reps
-
4
Lat Prayer
3
6-8 reps
-
5
T-Bar Row
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
6-8 reps
-
4
Lat Prayer
3
6-8 reps
-
5
T-Bar Row
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
6-8 reps
-
3
Single Arm Row (Dumbbell)
3
6-8 reps
-
4
Lat Prayer
3
6-8 reps
-
5
T-Bar Row
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Straight Arm Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Straight Arm Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Straight Arm Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
-
2
Wide Grip Pull-Up
3
10-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
10-12 reps
-
5
Seated Row (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-8 reps
-
2
Hack Squat
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Lunge (Barbell)
3
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Standing Calf Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Standing Calf Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Leg Press
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Standing Calf Raise (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10-12 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10-12 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise (Machine)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10-12 reps
-
2
Leg Press (45 Degrees)
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Cable)
3
6-8 reps
-
3
Reverse Pec Deck
3
6-8 reps
-
4
Shrug (Dumbbell)
3
6-8 reps
-
5
Decline Sit Up (Weighted)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Cable)
3
6-8 reps
-
3
Reverse Pec Deck
3
6-8 reps
-
4
Shrug (Dumbbell)
3
6-8 reps
-
5
Decline Sit Up (Weighted)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Cable)
3
6-8 reps
-
3
Reverse Pec Deck
3
6-8 reps
-
4
Shrug (Dumbbell)
3
6-8 reps
-
5
Decline Sit Up (Weighted)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
8-10 reps
-
4
Shrug (Barbell)
3
8-10 reps
-
5
Cannonball Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
8-10 reps
-
4
Shrug (Barbell)
3
8-10 reps
-
5
Cannonball Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-10 reps
-
3
Face Pull
3
8-10 reps
-
4
Shrug (Barbell)
3
8-10 reps
-
5
Cannonball Crunch
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Shrug (Cable)
3
10-12 reps
-
5
Knee Raise (Captain's Chair)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Shrug (Cable)
3
10-12 reps
-
5
Knee Raise (Captain's Chair)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Face Pull
3
10-12 reps
-
4
Shrug (Cable)
3
10-12 reps
-
5
Knee Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Concentration Curl
3
8 reps
-
4
Tricep Pushdown (Cable)
3
6-8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Concentration Curl
3
8 reps
-
4
Tricep Pushdown (Cable)
3
6-8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
3
8 reps
-
3
Concentration Curl
3
8 reps
-
4
Tricep Pushdown (Cable)
3
6-8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
8-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
8-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Bicep Curl (Barbell)
3
8-10 reps
-
3
Incline Curl (Dumbbell)
3
8-10 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-12 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Single Arm Pushdown
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-12 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Single Arm Pushdown
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10-12 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Hammer Curl
3
10-12 reps
-
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
-
5
Single Arm Pushdown
3
8-10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
6-8 Reps
-
4
Pec Deck (Machine)3 Sets
6-8 Reps
-
5
Dip (Weighted)3 Sets
6-8 Reps
-
Day 2
1
Rack Pull (Barbell)4 Sets
6-8 Reps
-
2
Lat Pulldown (Close Grip)3 Sets
6-8 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
4
Lat Prayer3 Sets
6-8 Reps
-
5
T-Bar Row3 Sets
6-8 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)4 Sets
6-8 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
4
Lunge (Barbell)3 Sets
8 Reps
-
5
Calf Raise (Leg Press)3 Sets
8 Reps
-
Day 4
1
Seated Overhead Press (Barbell)4 Sets
6-8 Reps
-
2
Lateral Raise (Cable)3 Sets
6-8 Reps
-
3
Reverse Pec Deck3 Sets
6-8 Reps
-
4
Shrug (Dumbbell)3 Sets
6-8 Reps
-
5
Decline Sit Up (Weighted)3 Sets
6-8 Reps
-
Day 5
1
Overhead Tricep Extension (Cable)3 Sets
6-8 Reps
-
2
Bicep Curl (EZ Bar)3 Sets
8 Reps
-
3
Concentration Curl3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)3 Sets
6-8 Reps
-
5
Skull Crusher (Dumbbell)3 Sets
8 Reps
-