Gym broskies
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 1 | 1000 reps | @10 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @8 | ||
| 1 | 1000 reps | @10 | ||
| 3 | Tricep Rope Push Down (Cable) | 3 | 1000 reps | @10 |
| 4 | Lat Pulldown | 1 | 15 reps | @6 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 5 | Bicep Curl (Dumbbell) | 1 | 15 reps | @7 |
| 2 | 10 reps | @8 | ||
| 6 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 1000 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 1 | 15 reps | @7 |
| 2 | 15 reps | @9 | ||
| 1 | 1000 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 1 | 5 reps | @10 | ||
| 3 | Leg Curl | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 1 | 1000 reps | @10 | ||
| 4 | Seated Calf Raise | 1 | 15 reps | @6 |
| 1 | 15 reps | @8 | ||
| 1 | 1000 reps | @8 | ||
| 5 | Clean Deadlift | 1 | 10 reps | @6 |
| 1 | 8 reps | @8 | ||
| 1 | 5 reps | @9 | ||
| 1 | 3 reps | @10 | ||
| 6 | Leg Extension | 1 | 1000 reps | @8 |
| 1 | 1000 reps | @9 | ||
| 1 | 1000 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Light Jog | 1 | 5 min | — |
| 2 | Jog | 1 | 10 min | — |
| 3 | Run | 1 | 10 min | — |
| 4 | Light Jog | 1 | 10 min | — |
| 5 | Run | 1 | 5 min | — |
| 6 | Sit Up | 5 | 1000 reps | @10 |
Common questions
Yes, Gym broskies is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 120 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.
Gym broskies is structured around 3 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gym broskies 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
