logo
BoostcampPNG

JAMAL BRO SPLIT

by Mir F.
4 athletes joined

Program Description

Strength and muscle growth with progressive Overload for Beginners and Novice Bros. Simple exercises with equipment available at any standard gym. A solid plan for beginners and novices but have to move to better splits and plans according to your progress. Recommended Split Following: 4 months minimum 6-8 months Maximum (can do this longer also)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 29, 2025 03:31
  • Last Edited
    Aug 20, 2025 05:42

Summary

Unleash your strength with the JAMAL BRO SPLIT, a dynamic 2-week program designed for serious lifters looking to maximize their gains. With five training days per week, you'll focus on targeted muscle groups, including chest and back, using a mix of free weights and machines. Each workout is structured to push your limits, featuring exercises like Incline Bench Press and Wide Grip Pull-Ups, ensuring balanced development and explosive power. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
13.2%
Chest
12.3%
Front Delts
11.1%
Biceps
10%
Lats
8.9%
Middle Delts
6.5%
Quadriceps
6.1%
Hamstrings
4.8%
Glutes
3.9%
Rear Delts
3.6%
Calves
1.8%
Forearms
1.4%
Abs
1.2%
Adductors
1.1%
Lower Back
0.7%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Chest Fly (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Pec Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Chest Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Barbell Row
3
12 reps
-
6
Standing Pullover (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
T-Bar Row
3
12 reps
-
6
Lying Pullover (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Tricep Kickback
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Preacher Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback
3
12 reps
-
2
Single Arm Overhead Tricep Extension
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bayesian Curl
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
12 reps
-
2
Arnold Press
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Reverse Pec Deck
3
12 reps
-
6A
Face Pull
3
12 reps
-
6B
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6A
Shrug (Dumbbell)
3
12 reps
-
6B
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Incline Chest Press (Machine)
3 Sets
12 Reps
-
6
Chest Fly (Cable)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Pull-Up
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Barbell Row
3 Sets
12 Reps
-
6
Standing Pullover (Cable)
3 Sets
12 Reps
-
Day 3
1
Skull Crusher (Barbell)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Tricep Kickback
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
8
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
12 Reps
-
2
Arnold Press
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Reverse Pec Deck
3 Sets
12 Reps
-
6A
Face Pull
3 Sets
12 Reps
-
6B
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-