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Bro Split

by Arman Sykot

Program Description

Unleash your potential with the Bro Split workout program, designed for dedicated lifters looking to maximize muscle growth in just one week. This 5-day split targets specific muscle groups each day, ensuring focused training and optimal recovery. You'll engage in a variety of exercises, from dumbbell bench presses to barbell deadlifts, all aimed at enhancing strength and definition. With a mix of compound and isolation movements, this program is perfect for anyone ready to elevate their training routine and achieve impressive results.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 10:12
  • Last Edited
    Sep 20, 2025 10:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Upper Back
11.6%
Chest
10.7%
Front Delts
9.9%
Biceps
9%
Quadriceps
7.7%
Lats
7.7%
Middle Delts
7.3%
Glutes
6.4%
Hamstrings
4.7%
Rear Delts
2.1%
Calves
2.1%
Lower Back
1.7%
Adductors
1.7%
Abs
1.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Decline Bench Press (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Press (Machine)
3
-
5
Cable Crossover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Decline Bench Press (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Press (Machine)
3
-
5
Cable Crossover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Decline Bench Press (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Press (Machine)
3
-
5
Cable Crossover
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Decline Bench Press (Dumbbell)
3
-
3
Bench Press (Dumbbell)
3
-
4
Chest Press (Machine)
3
-
5
Cable Crossover
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
High Row
3
-
5
Lat Pulldown (Single Arm)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
High Row
3
-
5
Lat Pulldown (Single Arm)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
High Row
3
-
5
Lat Pulldown (Single Arm)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Lat Pulldown
3
-
3
Seated Row (Cable)
3
-
4
High Row
3
-
5
Lat Pulldown (Single Arm)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Face Pull
3
-
3
Shoulder Press (Machine)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Face Pull
3
-
3
Shoulder Press (Machine)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Face Pull
3
-
3
Shoulder Press (Machine)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Face Pull
3
-
3
Shoulder Press (Machine)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sumo Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sumo Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sumo Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Sumo Deadlift (Barbell)
3
-
3
Hack Squat
3
-
4
Seated Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
-
2
Tricep Pushdown (Cable)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Overhead Extension (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Decline Bench Press (Dumbbell)
3 Sets
-
3
Bench Press (Dumbbell)
3 Sets
-
4
Chest Press (Machine)
3 Sets
-
5
Cable Crossover
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
High Row
3 Sets
-
5
Lat Pulldown (Single Arm)
3 Sets
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Face Pull
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
One Arm Lateral Raise (Cable)
3 Sets
-
5
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Squat (Barbell)
3 Sets
-
2
Sumo Deadlift (Barbell)
3 Sets
-
3
Hack Squat
3 Sets
-
4
Seated Calf Raise
3 Sets
-
Day 5
1
Bicep Curl (Barbell)
3 Sets
-
2
Tricep Pushdown (Cable)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Overhead Extension (Dumbbell)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-