Narz Bro Split (MaxOtVariation)
Transform your physique in 12 weeks with the Narz Bro Split—sculpt, strengthen, and unleash your full potential, no matter your starting point.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 4–6 reps | @9.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 4–6 reps | @9.5 |
| 3 | Incline Chest Press (Machine) | 3 | 4–6 reps | @9.5 |
| 4 | Chest Fly (Cable) | 3 | 4–6 reps | @9.5 |
| 5 | Cardio | 1 | 5–15 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 3 | 4–6 reps | @9.5 |
| 2 | Leg Press (45 Degrees) | 2 | 4–6 reps | @9.5 |
| 3 | Leg Curl | 2 | 4–6 reps | @9.5 |
| 4 | Leg Extension | 2 | 4–6 reps | @9.5 |
| 5 | Calf Raise (Leg Press) | 2 | 6–8 reps | @9.5 |
| 6 | Seated Calf Raise | 2 | 6–8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 2 | 4–6 reps | @9.5 |
| 2 | Shoulder Press (Plate Loaded) | 2 | 4–6 reps | @9.5 |
| 3 | Lateral Raise (Dumbbell) | 3 | 6–8 reps | @9.5 |
| 4 | Reverse Pec Deck | 2 | 4–6 reps | @9.5 |
| 5 | Shrug (Dumbbell) | 3 | 4–6 reps | @9.5 |
| 6 | Low Row (Trap Focus) | 2 | 4–6 reps | @9 |
| 7 | Cardio | 1 | 5–15 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 4–6 reps | @9.5 |
| 2 | Chest Supported Row (Machine) | 2 | 4–6 reps | @9.5 |
| 3 | Single Arm Row (Dumbbell) | 2 | 4–6 reps | @9.5 |
| 4 | Seated Row (Cable) | 2 | 4–6 reps | @9.5 |
| 5 | Hyperextension | 2 | 4–6 reps | @6.5 |
| 6 | Cardio | 1 | 5–15 min | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 2 | 4–6 reps | @9.5 |
| 2 | Tricep Rope Push Down (Cable) | 2 | 4–6 reps | @9.5 |
| 3 | Alternating Dumbbell Curl | 2 | 4–6 reps | @9.5 |
| 4 | Skull Crusher (Dumbbell) | 2 | 4–6 reps | @9.5 |
| 5 | Bicep Curl (Cable) | 1 | 6 reps | @9.5 |
| 6 | Wrist Curls | 2 | 6–8 reps | @9.5 |
| 7 | Reverse Wrist Curl (Barbell) | 2 | 6–8 reps | @9.5 |
| 8 | Tricep Extension (Machine) | 2 | 6 reps | @9.5 |
| 9 | Abs Crunch (Machine) | 2 | 10–12 reps | @9.5 |
| 10 | Cardio | 1 | 5–10 min | @6.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Narz Bro Split (MaxOtVariation) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Narz Bro Split (MaxOtVariation) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Narz Bro Split (MaxOtVariation) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
