GdP Gro Split
Modified “bro” split allowing <30 minute WOs while providing sufficient volume for growth while addressing muscle imbalances. Upper back and neck not neglected.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Circles | 1 | 1 min |
| 2 | Superman | 1 | 10 reps |
| 3 | Dynamic Lat Stretch | 1 | 1 min |
| 4 | Wide Grip Pull-Up | 1 | 3–8 reps |
| 1 | 5–8 reps | ||
| 5 | Lat Pulldown | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Swing | 1 | 1 min |
| 2 | Figure 4 Leg Pickups | 1 | 1 min |
| 3 | Jump Squat | 1 | 10–15 reps |
| 4 | Goblet Squat | 5 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dynamic Shoulder Routine | 1 | 2 min |
| 2 | Upper Body Stretches | 1 | 2 min |
| 3 | Overhead Press (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| Superset | |||
| 5A | Standing Calf Raise | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Upper Body Warmup Routine | 1 | 2 min |
| 2 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3 | Dip (Bodyweight) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Banded Stretch Routine | 1 | 1 min |
| 2 | Dynamic Chest Stretch | 1 | 1 min |
| 3 | Push Up | 1 | 5–15 reps |
| 4 | Dynamic Shoulder Routine | 1 | 1 min |
| 5 | Bench Press (Barbell) | 3 | 8–10 reps |
| 1 | 5–8 reps | ||
| 1 | 3–6 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, GdP Gro 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 16 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 20 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.
GdP Gro Split 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
GdP Gro 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
