BroForce One
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 1 | 1 rep | @5–6 |
| 2 | Deadlift (Smith Machine) | 1 | 3–5 reps | @6–7 |
| 3 | Bent Over Row (Smith Machine) | 3 | 5–8 reps | @6–7 |
| 4 | Pull-Up (Weighted) | 3 | 5–10 reps | @7–8 |
| 5 | Ab Wheel [Weighted] | 3 | 8–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 1 | 1 rep | @5–6 |
| 2 | Bench Press (Smith Machine) | 3 | 3–5 reps | @6–7 |
| 3 | Shoulder Press (Smith Machine) | 3 | 5–10 reps | @6–7 |
| 4 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @7–8 |
| 5 | Abs Crunch (Machine) | 3 | 8–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 1 rep | @5–6 |
| 2 | Squat (Smith Machine) | 2 | 3–5 reps | @6–7 |
| 3 | Front Squat (Smith Machine) | 3 | 5–10 reps | @6–7 |
| 4 | Leg Press | 3 | 8–15 reps | @7–8 |
| 5 | Leg Raise (Weighted Captains Chair) | 3 | 8–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 6–12 reps | @7–8 |
| 2 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @7–8 |
| 3 | Lat Pulldown | 3 | 8–15 reps | @7–8 |
| 4 | Bayesian Curl | 3 | 10–15 reps | @7–8 |
| 5 | Lateral Raise (Cable) | 3 | 10–20 reps | @7–8 |
| 6 | Face Pull | 3 | 10–20 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Hip Thrust (Smith Machine) | 3 | 6–12 reps | @7–8 |
| 2 | Leg Extension | 3 | 10–15 reps | @7–8 |
| 3 | Leg Curl | 3 | 10–15 reps | @7–8 |
| 4 | Hip Abductor (Machine) | 3 | 10–20 reps | @7–8 |
| 5 | Hip Adductor (Machine) | 3 | 10–20 reps | @7–8 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BroForce One is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 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 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.
BroForce One 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BroForce One 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
