Bros b4 Hoes
Bros neigh hoes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15–20 reps | @9 |
| 2 | Tricep Pushdown (Cable) | 2 | 8–15 reps | @9 |
| 3 | Incline Curl (Dumbbell) | 2 | 6–10 reps | @8–10 |
| 4 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @8 |
| 5 | Seated Military Press (Smith Machine) | 2 | 6 reps | @10 |
| 6 | Rear Delt Fly (Cable) | 2 | 15–20 reps | @7 |
| 7 | Bicep Curl (Cable) | 2 | 6–12 reps | @8 |
| 8 | Pull-Up (Assisted) | 3 | 6–10 reps | @8 |
| 9 | Deadlift (Barbell) | 2 | 6–10 reps | @6 |
| 1 | 1–6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–12 reps | @9 |
| 2 | One Arm Bent Over Row | 2 | 10–15 reps | @8 |
| 3 | Larsen Press (Barbell) | 3 | 6–8 reps | @9 |
| 4 | Reverse Grip Chest | 2 | 8–12 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @8 |
| 6 | Cable Crossover | 2 | 10–15 reps | @9 |
| 7 | Tricep Pushdown (Cable) | 2 | 8–15 reps | @9 |
| 8 | Overhead Press (Barbell) | 3 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 2 | 15–20 reps | @9 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @7 |
| 3 | Lateral Raise (Dumbbell) | 2 | 12–20 reps | @9 |
| 4 | Lu Raise | 2 | 10–15 reps | @10 |
| 5 | Bicep Curl (Barbell) | 2 | 8–12 reps | @9 |
| 6 | Rear Delt Fly (Cable) | 2 | 15–20 reps | — |
| 7 | Seated Row (Machine) | 2 | 8–15 reps | — |
| 8 | Barbell Row | 3 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 5–10 reps | @7 |
| 2 | Seated Hamstring Curl | 2 | 8–12 reps | — |
| 3 | Glute Bridge (Barbell) | 2 | 12–20 reps | — |
| 4 | Back Extension (Weighted) | 2 | 8–15 reps | @8 |
| 5 | Walking Lunge (Dumbbell) | 2 | 20–30 reps | — |
| 6 | Romanian Deadlift (Trap Bar) | 2 | 8–10 reps | @7 |
| 7 | Squat (Barbell) | 2 | 8–12 reps | @8 |
| 8 | Leg Extension | 2 | 15–20 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, Bros b4 Hoes 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 90 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.
Bros b4 Hoes 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.
Bros b4 Hoes 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
