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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
    Jun 29, 2025 12:34
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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
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
-