Whatever bro split (NO LEGS)

by Fill A.

Program Description

Unleash your upper body potential with the Whatever Bro Split (NO LEGS) program! Designed for a focused week of training, this 4-day split emphasizes chest, back, shoulders, and arms, giving you the chance to build strength and size without leg workouts. Each session features a mix of compound and isolation exercises, ensuring you hit every muscle group effectively. Get ready to sculpt your upper body and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2025 12:29
  • Last Edited
    Jul 10, 2025 01:16

Summary

Unleash your upper body potential with the "Whatever Bro Split (NO LEGS)" program! Over the course of one week, you'll hit the gym four times, focusing exclusively on building strength and muscle in your chest, back, shoulders, and triceps. This program features a mix of barbell and machine exercises, including the bench press and lat pulldown, designed to maximize your gains. Perfect for those looking to refine their upper body without the leg day grind, this split will keep you motivated and on track to achieve your fitness goals. Get ready to push your limits and sculpt your upper physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-12 reps
4-6 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-12 reps
6-10 reps
-
-
3
Chest Fly (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3
Seated Row (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Cable)
4
AMRAP
RPE 8.5
3
Rear Delt Fly (Cable)
3
20+ reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
3
AMRAP
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Bicep Curl (Dumbbell)
2
8-12 reps
-
4
Preacher Curl (Dumbbell)
2
8-12 reps
-
5
Hammer Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
4-6 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-12 Reps
6-10 Reps
-
-
3
Chest Fly (Machine)
2 Sets
12 Reps
-
Day 2
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3
Seated Row (Machine)
2 Sets
8-12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
4 Sets
AMRAP
@8.5
3
Rear Delt Fly (Cable)
3 Sets
20+ Reps
@6.5
Day 4
1
Tricep Dip (Bodyweight)
3 Sets
AMRAP
-
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-