Hol me back, Bro!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6–10 reps | @10 |
| 2 | Pullover (Dumbbell) | 3 | 6–10 reps | @9 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 10–15 reps | @10 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Wide Grip Lat Pulldown | 3 | 8–12 reps | @10 |
| 6 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 10–15 reps | @6 |
| 7 | Preacher Curl (Barbell) | 4 | 6–10 reps | @10 |
| 8 | Lateral Raise (Dumbbell) | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Platz Squat | 3 | 8–12 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Leg Extension | 3 | 10–15 reps | @10 |
| 4 | Dragon Flag | 3 | AMRAP | @10 |
| 5 | Neck Extension | 3 | 15–20 reps | @9 |
| 6 | Face Pull | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse Grip Bench Press (Smith Machine) | 3 | 8–12 reps | @9 |
| 2 | Chin-Up (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 4 | Dumbbell Row | 3 | 8–12 reps | @10 |
| 5 | Arnold Press | 3 | 8–12 reps | @10 |
| 6 | Barbell Row | 3 | 6–10 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @10 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press | 3 | 6–10 reps | @10 |
| 2 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @10 |
| 3 | Lateral Raise (Machine) | 3 | 10–15 reps | @10 |
| 4 | Reverse Pec Deck | 3 | 10–15 reps | @10 |
| 5 | Hammer Curl | 3 | 10–15 reps | @10 |
| 6 | Decline Crunch (Weighted) | 3 | 10–20 reps | @10 |
| 7 | Neck Curl | 3 | 15–20 reps | @9 |
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, Hol me back, Bro! 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.
Hol me back, Bro! 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.
Hol me back, Bro! 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
