GRIZ SPLIT

by GrizGears

1 athletes joined

Program Description

Unleash your potential with the **Bro Split** workout program, designed for those looking to maximize muscle growth over three weeks. This program spans 21 days, focusing on specific muscle groups each session, allowing for optimal recovery and hypertrophy. Each day features targeted exercises, including classic movements like the Dumbbell Bench Press and Deadlifts, ensuring a balanced approach to strength training. Get ready to build muscle, increase strength, and transform your physique with this structured and effective training plan!

Program Overview

Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Sep 22, 2025 02:57
Last Edited
Sep 22, 2025 03:46

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.8%

Chest

10.7%

Front Delts

9.5%

Upper Back

Biceps

Lats

7.1%

Hamstrings

6.4%

Calves

Middle Delts

Quadriceps

5.9%

Glutes

4.7%

Rear Delts

4.2%

Abs

3.4%

Lower Back

2.4%

Forearms

1.7%

Other

1.2%

Adductors

0.7%

Abductors

0.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Incline Bench Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Bench Press (Dumbbell)

10 reps

Decline Bench Press (Dumbbell)

15 reps

Pec Deck (Machine)

20 reps

Push Up

Day 1

Incline Bench Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Bench Press (Dumbbell)

10 reps

Decline Bench Press (Dumbbell)

15 reps

Pec Deck (Machine)

20 reps

Push Up

Day 1

Incline Bench Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Bench Press (Dumbbell)

10 reps

Decline Bench Press (Dumbbell)

15 reps

Pec Deck (Machine)

20 reps

Push Up

Day 2

Lat Pulldown

10 reps

8 reps

6 reps

12 reps

Chest Supported Row (Machine)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Pullover (Dumbbell)

20 reps

Rear Delt Fly (Dumbbell)

30 reps

Day 2

Lat Pulldown

10 reps

8 reps

6 reps

12 reps

Chest Supported Row (Machine)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Pullover (Dumbbell)

20 reps

Rear Delt Fly (Dumbbell)

30 reps

Day 2

Lat Pulldown

10 reps

8 reps

6 reps

12 reps

Chest Supported Row (Machine)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Pullover (Dumbbell)

20 reps

Rear Delt Fly (Dumbbell)

30 reps

Day 3

REST

Day 3

REST

Day 3

REST

Day 4

Deadlift (Barbell)

10 reps

8 reps

6 reps

12 reps

Leg Press

15 reps

Walking Lunge (Dumbbell)

20 reps

Lying Leg Curl

10 reps

Romanian Deadlift (Dumbbell)

30 reps

Standing Calf Raise

10 reps

Day 4

Deadlift (Barbell)

10 reps

8 reps

6 reps

12 reps

Leg Press

15 reps

Walking Lunge (Dumbbell)

20 reps

Lying Leg Curl

10 reps

Romanian Deadlift (Dumbbell)

30 reps

Standing Calf Raise

10 reps

Day 4

Deadlift (Barbell)

10 reps

8 reps

6 reps

12 reps

Leg Press

15 reps

Walking Lunge (Dumbbell)

20 reps

Lying Leg Curl

10 reps

Romanian Deadlift (Dumbbell)

30 reps

Standing Calf Raise

10 reps

Day 5

Skull Crusher (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Incline Curl (Dumbbell)

10 reps

8 reps

6 reps

12 reps

French Press

10 reps

Tricep Pushdown (Cable)

20 reps

Hammer Curl (Dumbbell)

10 reps

Hammer Curl (Cable)

20 reps

Cable Crunch

30 reps

Day 5

Skull Crusher (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Incline Curl (Dumbbell)

10 reps

8 reps

6 reps

12 reps

French Press

10 reps

Tricep Pushdown (Cable)

20 reps

Hammer Curl (Dumbbell)

10 reps

Hammer Curl (Cable)

20 reps

Cable Crunch

30 reps

Day 5

Skull Crusher (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Incline Curl (Dumbbell)

10 reps

8 reps

6 reps

12 reps

French Press

10 reps

Tricep Pushdown (Cable)

20 reps

Hammer Curl (Dumbbell)

10 reps

Hammer Curl (Cable)

20 reps

Cable Crunch

30 reps

Day 6

Seated Shoulder Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Upright Row (Cable)

10 reps

Lateral Raise (Dumbbell)

20 reps

Face Pull

20 reps

Band Pull Apart

Day 6

Seated Shoulder Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Upright Row (Cable)

10 reps

Lateral Raise (Dumbbell)

20 reps

Face Pull

20 reps

Band Pull Apart

Day 6

Seated Shoulder Press (Dumbbell)

10 reps

8 reps

6 reps

12 reps

Upright Row (Cable)

10 reps

Lateral Raise (Dumbbell)

20 reps

Face Pull

20 reps

Band Pull Apart

Day 7

REST

Day 7

REST

Day 7

REST

Day 1

Incline Bench Press (Dumbbell)

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

Bench Press (Dumbbell)

3 Sets

10 Reps

Decline Bench Press (Dumbbell)

3 Sets

15 Reps

Pec Deck (Machine)

3 Sets

20 Reps

Push Up

3 Sets

Day 2

Lat Pulldown

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

Chest Supported Row (Machine)

3 Sets

10 Reps

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

Pullover (Dumbbell)

3 Sets

20 Reps

Rear Delt Fly (Dumbbell)

3 Sets

30 Reps

Day 3

REST

1 Set

Day 4

Deadlift (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

Leg Press

3 Sets

15 Reps

Walking Lunge (Dumbbell)

3 Sets

20 Reps

Lying Leg Curl

3 Sets

10 Reps

Romanian Deadlift (Dumbbell)

3 Sets

30 Reps

Standing Calf Raise

10 Sets

10 Reps

Day 5

Skull Crusher (Dumbbell)

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

Incline Curl (Dumbbell)

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

French Press

3 Sets

10 Reps

Tricep Pushdown (Cable)

3 Sets

20 Reps

Hammer Curl (Dumbbell)

3 Sets

10 Reps

Hammer Curl (Cable)

3 Sets

20 Reps

Cable Crunch

3 Sets

30 Reps

Day 6

Seated Shoulder Press (Dumbbell)

1 Set

10 Reps

8 Reps

6 Reps

12 Reps

Upright Row (Cable)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

20 Reps

Face Pull

3 Sets

20 Reps

Band Pull Apart

1 Set

Day 7

REST

1 Set