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Lucas’ Bro Split

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Program Description

**Lucas’ Bro Split** is a comprehensive 6-week bodybuilding program designed to sculpt and strengthen your physique through targeted muscle group training. With 30 workouts scheduled over the course of the program, you'll focus on a different set of muscle groups each day, ensuring balanced development and recovery. Each session lasts approximately 50 minutes, making it manageable for your busy lifestyle. Suitable for intermediate lifters, this program requires access to a full gym and will challenge you with a variety of exercises to push your limits and achieve your fitness goals. Get ready to transform your training routine and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 04, 2025 08:08
  • Last Edited
    Oct 04, 2025 08:30
Muscle Engagement
Front
Back
MuscleSet
Chest
11.8%
Quadriceps
10.6%
Biceps
10.5%
Triceps
10.3%
Hamstrings
9.5%
Upper Back
8.1%
Front Delts
7.9%
Lats
6.9%
Glutes
6.4%
Abs
4.1%
Middle Delts
4%
Lower Back
3.2%
Rear Delts
2.4%
Calves
2%
Adductors
1.1%
Forearms
0.8%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
4
8 reps
RPE 8.5
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Tricep Extension (Cable)
3
8 reps
RPE 9
7
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Seated Incline Bicep Curl
5
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 8
5
Dumbbell Row
4
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 8
4
Cable Crunch
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Leg Curl
4
10 reps
RPE 8
3
Seated Calf Raise
3
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5
3
Chest Fly (Cable)
4 Sets
8 Reps
@8.5
4
Incline Chest Fly (Dumbbell)
4 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Tricep Extension (Cable)
3 Sets
8 Reps
@9
7
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Seated Incline Bicep Curl
5 Sets
5 Reps
@8
3
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@8
5
Dumbbell Row
4 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
4
Cable Crunch
3 Sets
20 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
8 Reps
@8
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Leg Curl
4 Sets
10 Reps
@8
3
Seated Calf Raise
3 Sets
12 Reps
@8