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big bro split

by Isaaac.

Program Description

get bigger while also losing weight.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 28, 2025 06:45
  • Last Edited
    Jul 10, 2025 01:22

Summary

Unleash your strength with the Big Bro Split, a 7-week program designed for serious lifters looking to build muscle and power. Comprising five training days each week, this program focuses on targeted push and pull workouts, ensuring balanced development of your chest, shoulders, back, and arms. With a mix of barbell, dumbbell, and cable exercises, you'll challenge your limits and maximize gains. Gear up for a transformative journey that will elevate your performance and physique!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
2
Dip (Bodyweight)
3
8-10 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
4
Bicep Curl (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9
6
Hanging Knee Raise
3
15-20 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
6
Cable Crunch
3 Sets
15-20 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
2
Dip (Bodyweight)
3 Sets
8-10 Reps
@9
3
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@9
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@9
5
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9
6
Cable Crunch
3 Sets
12-15 Reps
@9
Day 5
1
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
10 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9
6
Hanging Knee Raise
3 Sets
15-20 Reps
@8