Beginner–IntermediateFree

Bro split twice a week

Unlock your strength with a twice-a-week bro split—transform your physique in just 12 weeks and make every rep count!

· Sep 2025

Free on iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate, Beginner

Goal

Muscle, Bodyweight Fitness, Women's

Equipment

Garage Gym

Session length

60 min

Transform your body in 12 weeks

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Upper Back

18.8%

Triceps

13.2%

Front Delts

12.2%

Middle Delts

11.4%

Chest

9.4%

Biceps

8.6%

Lats

7.8%

Rear Delts

5.5%

Glutes

3.9%

Hamstrings

Quadriceps

1.9%

Forearms

1.3%

Abs

1.2%

Lower Back

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets
1	Lat Pulldown	3
2	Single Arm Row (Cable)	3
3	Upright Row (Cable)	2
4	Face Pull	2
5	Lateral Raise (Dumbbell)	2

#	Exercise	Sets
1	Bench Press (Dumbbell)	2
2	Incline Bench Press (Dumbbell)	2
3	Dip (Bodyweight)	2
4	Pec Fly (Dumbbell)	2
5	Face Pull	2

#	Exercise	Sets
1	Seated Shoulder Press (Dumbbell)	3
2	Tricep Pushdown (Cable)	2
3	Overhead Tricep Extension (Cable)	2
4	Bicep Curl (Dumbbell)	3
5	Hammer Curl	2
6	Face Pull	2

#	Exercise	Sets
1	Seated Shoulder Press (Dumbbell)	3
2	Tricep Pushdown (Cable)	2
3	Overhead Tricep Extension (Cable)	2
4	Bicep Curl (Dumbbell)	3
5	Hammer Curl	2
6	Face Pull	2

#	Exercise	Sets
1	Lat Pulldown	3
2	Single Arm Row (Cable)	3
3	Upright Row (Cable)	2
4	Face Pull	2
5	Lateral Raise (Dumbbell)	2

#	Exercise	Sets
1	Bench Press (Dumbbell)	2
2	Incline Bench Press (Dumbbell)	2
3	Dip (Bodyweight)	2
4	Pec Fly (Dumbbell)	2
5	Face Pull	2

#	Exercise	Sets
1	Squat (Dumbbell)	3
2	Stiff Leg Deadlift	2
3	Hip Thrust (Barbell)	2
4	Shrug (Barbell)	3
5	Lateral Raise (Dumbbell)	2

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, Bro split twice a week 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 garage 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.

Bro split twice a week is structured around 7 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.

Bro split twice a week 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android