Bro Split 2.0
An 8-week strength and hypertrophy program designed for intermediate to advanced lifters using limited equipment. Focused on progressive overload.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 3 | Dip (Weighted) | 3 | AMRAP |
| 4 | Push Up (Weighted) | 4 | 8–10 reps |
| 5 | Banded Chest Dumbbell Fly | 7 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6–8 reps |
| 2 | Upright Row (Barbell) | 3 | 12–15 reps |
| Superset | |||
| 3A | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps |
| 3B | Shrug (Barbell) | 3 | 12–15 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | AMRAP |
| 5 | Lateral Raise (Dumbbell) | 7 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | 6–8 reps |
| 2 | Bench Press (Close Grip) | 3 | AMRAP |
| Superset | |||
| 3A | Preacher Curl (Barbell) | 3 | 12–15 reps |
| 3B | Tricep Extension (Dumbbell) | 3 | 12–15 reps |
| Superset | |||
| 4A | Hammer Curl | 3 | 12–15 reps |
| 4B | Skull Crusher (Barbell) | 3 | 12–15 reps |
| 5 | Tricep Pushdown (Cable) | 7 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps |
| 3 | Bulgarian Split Squat (Barbell) | 3 | AMRAP |
| Superset | |||
| 4A | Goblet Squat | 3 | 10–12 reps |
| 4B | Nordic Curl | 3 | 12–15 reps |
| Superset | |||
| 5A | Neck Curl | 3 | 12–15 reps |
| 5B | Neck Extension | 3 | 12–15 reps |
| 6 | Standing Calf Raise | 7 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 4 | 8–10 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 12–15 reps |
| 3 | Straight Arm Pulldown | 3 | 12–15 reps |
| 4 | Pull-Up (Weighted) | 3 | AMRAP |
| 5 | Face Pull | 4 | 12–15 reps |
| 6 | Bicep Curl (EZ Bar) | 7 | 12–15 reps |
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, Bro Split 2.0 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 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 70 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.
Bro Split 2.0 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.
Bro Split 2.0 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
