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PowerBodyBuildBroSplit

by Efe İlhan A.
2 athletes joined

Program Description

Little bit of that and this and everything that matters

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2025 03:33
  • Last Edited
    Jun 29, 2025 02:33

Summary

Unleash your strength with the PowerBodyBuildBroSplit, a 4-week program designed for serious lifters looking to maximize muscle growth and strength. Committing to 5 days a week, you'll tackle targeted workouts that focus on major muscle groups, utilizing a mix of compound and isolation exercises. Each session is structured to push your limits with high-intensity sets, ensuring you make significant gains. Elevate your training and sculpt your physique in just a month—let's get to work!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
13%
Front Delts
11.7%
Chest
11.4%
Lats
9.9%
Biceps
9.4%
Middle Delts
7.3%
Quadriceps
4.2%
Glutes
4.2%
Hamstrings
4.2%
Rear Delts
3.9%
Abs
3.4%
Forearms
2.6%
Adductors
1.3%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-6 reps
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Squat (Barbell)
5
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-6 reps
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Squat (Barbell)
5
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-6 reps
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Squat (Barbell)
5
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-6 reps
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Shrug (Dumbbell)
3
15 reps
RPE 9
4
Squat (Barbell)
5
5 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5-6 reps
90%
2
Chest Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
5
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5-6 reps
90%
2
Lat Pulldown
3
8 reps
RPE 9
3A
Face Pull
3
12 reps
RPE 9
3B
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
5
8 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5-6 Reps
90%
2
Chest Fly (Cable)
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9
Day 2
1
Bent Over Row (Barbell)
5 Sets
5-6 Reps
90%
2
Lat Pulldown
3 Sets
8 Reps
@9
3A
Face Pull
3 Sets
12 Reps
@9
3B
Standing Pullover (Cable)
3 Sets
12 Reps
@9
4
Bicep Curl (Barbell)
5 Sets
8 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
5-6 Reps
90%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Shrug (Dumbbell)
3 Sets
15 Reps
@9
4
Squat (Barbell)
5 Sets
5 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5-6 Reps
90%
2
Chest Fly (Cable)
3 Sets
15 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9
Day 5
1
Bent Over Row (Barbell)
5 Sets
5-6 Reps
90%
2
Lat Pulldown
3 Sets
8 Reps
@9
3A
Face Pull
3 Sets
12 Reps
@9
3B
Standing Pullover (Cable)
3 Sets
12 Reps
@9
4
Bicep Curl (Barbell)
5 Sets
8 Reps
@9