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BoostcampPNG

Bro Split Garage Gym

by Devin J.
1 athletes joined

Program Description

Necessary equipment used is power rack with cable attachments, leg extensions & curl machine. Cardio & ABS are recommended but not enforced.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 03:09
  • Last Edited
    Jul 27, 2025 03:30
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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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8-12 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8-12 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8-12 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8-12 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8-12 reps
-
2
Trap Bar Deadlift
3
4-8 reps
-
3
Pull-Up (Assisted)
3
8-12 reps
-
4
Standing Pullover (Cable)
3
10-15 reps
-
5
Single Arm Rear Delt Cable Fly
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Cable)
3
10-15 reps
-
4
Push Up
3
10-15 reps
-
5
Dip (Bodyweight)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Deadlift (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Deadlift (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Deadlift (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Deadlift (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
-
2
Deadlift (Barbell)
3
4-8 reps
-
3
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Calf Raise (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
3
4-8 reps
-
3
Shrug (Trap Bar)
3
6-10 reps
-
4
Face Pull
3
8-12 reps
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
6-10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
-
2A
Hammer Curl (Cable)
3
8-12 reps
-
2B
Skull Crusher (Barbell)
3
8-12 reps
-
3
Bayesian Curl
3
6-10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
5
Wrist Extension
3
10-20 reps
-
6
Wrist Curls
3
10-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Barbell Row
3 Sets
6-10 Reps
-
2
Trap Bar Deadlift
3 Sets
4-8 Reps
-
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
10-15 Reps
-
5
Single Arm Rear Delt Cable Fly
3 Sets
10-15 Reps
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Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
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2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
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3
Chest Fly (Cable)
3 Sets
10-15 Reps
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4
Push Up
3 Sets
10-15 Reps
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5
Dip (Bodyweight)
3 Sets
8-12 Reps
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Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
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2
Squat (Barbell)
3 Sets
4-8 Reps
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3
Bulgarian Split Squat (Bodyweight)
3 Sets
8-12 Reps
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4
Leg Extension
3 Sets
8-12 Reps
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5
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
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Day 4
1
AD Press
3 Sets
6-10 Reps
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2
Lateral Raise (Dumbbell)
3 Sets
4-8 Reps
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3
Shrug (Trap Bar)
3 Sets
6-10 Reps
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4
Face Pull
3 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
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Day 5
1A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
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1B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
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2A
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
2B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
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3
Bayesian Curl
3 Sets
6-10 Reps
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4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
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5
Wrist Extension
3 Sets
10-20 Reps
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6
Wrist Curls
3 Sets
10-20 Reps
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