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Full Blast Bro Split

by Velizar

Program Description

Destroy the body , heal the mind. Simple split no fancy esoteric exercises. Take rest days as needed.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 03:48
  • Last Edited
    Jan 07, 2026 08:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Triceps
14.6%
Front Delts
11.4%
Chest
9.7%
Lats
8.2%
Biceps
7.9%
Quadriceps
6.7%
Glutes
5.6%
Hamstrings
3.4%
Calves
3%
Forearms
3%
Middle Delts
3%
Rear Delts
2.8%
Abs
2.2%
Adductors
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 9.5
3
Deficit Push Up
1
50+ reps
RPE 10
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 9.5
3
Deficit Push Up
1
50+ reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9.5
4B
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 9.5
3
Deficit Push Up
1
50+ reps
RPE 10
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 9
RPE 9.5
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 10
RPE 9.5
3
Deficit Push Up
1
50+ reps
RPE 10
4A
V-Handle Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9.5
4B
Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
10 reps
8 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Face Pull
2
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
10 reps
8 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Face Pull
2
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
10 reps
8 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Face Pull
2
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
2
10 reps
8 reps
RPE 9
RPE 9
2
Wide Grip Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Face Pull
2
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
V-Handle Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2A
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2B
Skull Crusher (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Face Pull
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
2
12 reps
10 reps
RPE 9
RPE 9
3A
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
1B
V-Handle Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2A
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2B
Skull Crusher (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Face Pull
1
2
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
8 reps
RPE 9
RPE 9
2
Pec Deck (Machine)
1
2
12 reps
10 reps
RPE 9
RPE 9
3A
Bicep Curl (EZ Bar)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
10 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
10 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
10 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
10 reps
8 reps
RPE 9
RPE 9
2
Squat (Barbell)
1
2
10 reps
8 reps
RPE 9
RPE 9
3
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Standing Calf Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
@9
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
4
Face Pull
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
Day 4
1
Clean Deadlift
1 Set
2 Sets
10 Reps
8 Reps
@9
@9
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@9
@9
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@9
@9.5
@9.5
@9.5
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@9.5
3
Deficit Push Up
1 Set
50+ Reps
@10
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1A
Incline Curl (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
1B
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
2B
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Upright Row (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Face Pull
1 Set
2 Sets
15 Reps
12 Reps
@9
@9