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BoostcampPNG

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
    Jun 28, 2025 08:55
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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
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