Program Description
Necessary equipment used is power rack with cable attachments, leg extensions & curl machine. Cardio & ABS are recommended but not enforced.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Athletics
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJul 27, 2025 03:09
- Last EditedAug 03, 2025 03:21
Summary
Unleash your potential with the Bro Split Garage Gym program—a comprehensive 10-week training plan designed for serious lifters. Committing to five days a week, you'll target different muscle groups each session, ensuring balanced development and recovery. This program features a mix of barbell, cable, and bodyweight exercises, focusing on strength and hypertrophy to help you build muscle and increase your overall fitness. Get ready to challenge yourself and see real results in your garage gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Chest
11.5%
Front Delts
10.2%
Upper Back
10.2%
Quadriceps
8.2%
Biceps
8%
Middle Delts
7.5%
Rear Delts
6.2%
Hamstrings
5.5%
Lats
5.3%
Glutes
4.7%
Forearms
3.5%
Calves
2.2%
Lower Back
1.3%
Abs
0.9%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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5
Wrist Extension
3
10-20 reps
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6
Wrist Curls
3
10-20 reps
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Week 1
1 / 10 Weeks
Day 1
1
Barbell Row3 Sets
6-10 Reps
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2
Trap Bar Deadlift3 Sets
4-8 Reps
-
3
Pull-Up (Assisted)3 Sets
8-12 Reps
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4
Standing Pullover (Cable)3 Sets
10-15 Reps
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5
Single Arm Rear Delt Cable Fly3 Sets
10-15 Reps
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Day 2
1
Bench Press (Barbell)3 Sets
6-10 Reps
-
2
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
3
Chest Fly (Cable)3 Sets
10-15 Reps
-
4
Push Up3 Sets
10-15 Reps
-
5
Dip (Bodyweight)3 Sets
8-12 Reps
-
Day 3
1
Lying Leg Curl3 Sets
8-12 Reps
-
2
Squat (Barbell)3 Sets
4-8 Reps
-
3
Bulgarian Split Squat (Bodyweight)3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Calf Raise (Bodyweight)3 Sets
10-15 Reps
-
Day 4
1
AD Press3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
4-8 Reps
-
3
Shrug (Trap Bar)3 Sets
6-10 Reps
-
4
Face Pull3 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
-
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
-
3
Bayesian Curl3 Sets
6-10 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
6-10 Reps
-
5
Wrist Extension 3 Sets
10-20 Reps
-
6
Wrist Curls3 Sets
10-20 Reps
-