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1.5x frequency bro split (home gym)

by Rhazes

Program Description

This is a fun program within the bro split structure, slightly edited to allow for a higher frequency

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 05:53
  • Last Edited
    Oct 28, 2025 05:11

Summary

Unleash your potential with the 1.5x Frequency Bro Split, a focused 10-week program designed for home gym enthusiasts. Training four days a week, you'll hit each muscle group with increased frequency, maximizing growth and strength. This program features a balanced mix of compound and isolation exercises, ensuring comprehensive development of your chest, legs, shoulders, and arms. Get ready to elevate your training and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
10.6%
Front Delts
10.2%
Biceps
9.3%
Chest
9.3%
Middle Delts
8.8%
Lats
6.2%
Glutes
5.4%
Rear Delts
5.3%
Quadriceps
5.3%
Hamstrings
5%
Abs
3.8%
Lower Back
3.2%
Calves
2.9%
Forearms
2.2%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Decline Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Chin-Up (Bodyweight)
3
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Upright Row (Barbell)
3
10 reps
-
5
JM Press
3
10 reps
-
6
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 9
3
Rear Delt Row
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
-
2
Box Squat (Barbell)
4 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
Day 3
1
Dip (Bodyweight)
3 Sets
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Upright Row (Barbell)
3 Sets
10 Reps
-
5
JM Press
3 Sets
10 Reps
-
6
French Press
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
@9
3
Rear Delt Row
3 Sets
10 Reps
-
4
Meadow Row
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Chin-Up (Bodyweight)
3 Sets
@9
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
-