GRIZ SPLIT
Unleash your inner strength with a focused 3-week Bro Split that sculpts each muscle group for serious gains and a powerful physique.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 2 | Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Decline Bench Press (Dumbbell) | 3 | 15 reps |
| 4 | Pec Deck (Machine) | 3 | 20 reps |
| 5 | Push Up | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 2 | Chest Supported Row (Machine) | 3 | 10 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 10 reps |
| 4 | Pullover (Dumbbell) | 3 | 20 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | REST | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 2 | Leg Press | 3 | 15 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 20 reps |
| 4 | Lying Leg Curl | 3 | 10 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 30 reps |
| 6 | Standing Calf Raise | 10 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 2 | Incline Curl (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 3 | French Press | 3 | 10 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 20 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 6 | Hammer Curl (Cable) | 3 | 20 reps |
| 7 | Cable Crunch | 3 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 12 reps | ||
| 2 | Upright Row (Cable) | 3 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 20 reps |
| 4 | Face Pull | 3 | 20 reps |
| 5 | Band Pull Apart | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | REST | 1 | 0 min |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GRIZ SPLIT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
GRIZ SPLIT is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GRIZ SPLIT is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
