Unorthodox Bro Split
A 4 day Body part split designed to be challenging and enjoyable.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 10 reps |
| 2 | Fly Press (Dumbbell) | 3 | 10 reps |
| 3 | Pec Deck (Machine) | 3 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 5 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 6 | Tricep Kickback | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 10 reps |
| 2 | Hack Squat | 3 | 8 reps |
| 3 | Leg Press (45 Degrees) | 3 | 10 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Standing Calf Raise | 3 | 12 reps |
| 6 | Cable Crunch | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Pullover (Cable) | 3 | 10 reps |
| 2 | Single Arm High Row (Cable) | 3 | 10 reps |
| 3 | Single Arm Iso Row | 3 | 8 reps |
| 4 | Lat Pulldown | 3 | 8 reps |
| 5 | Reverse Pec Deck | 3 | 10 reps |
| 6 | Hammer Curl | 3 | 8 reps |
| 7 | Bayesian Curl | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 12 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 3 | Split Squat (Dumbbell) | 3 | 8 reps |
| 4 | Hip Abductor (Machine) | 3 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Shoulder Press (Plate Loaded) | 3 | 8 reps |
| 7 | Face Pull | 3 | 10 reps |
| 8 | Cable Crunch | 3 | 10 reps |
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, Unorthodox Bro Split 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 50 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.
Unorthodox Bro Split is structured around 4 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.
Unorthodox Bro Split 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
