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 EditedJun 22, 2025 05:52
Summary
Unleash your potential with the Bro Split Vol. 1, a comprehensive 9-week program designed for dedicated lifters. Train five days a week, focusing on one major muscle group each session to maximize hypertrophy and strength gains. Each workout is meticulously crafted with a variety of exercises, including barbell, dumbbell, and machine movements, ensuring you hit every angle for optimal results. Equip yourself with the tools for transformation and elevate your training to new heights!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
-