Iron Frog
5-Day Bro Split. Compound lifts + AMRAP Accessories + Calisthenics + 2 Rest Days or Optional Conditioning Days
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | AMRAP |
| 2 | Dead Hang | 1 | 1 min |
| 3 | Bench Press (Barbell) | 1 | 3–4 reps |
| 1 | 4–6 reps | ||
| 1 | 6–8 reps | ||
| 4 | Incline Bench Press (Barbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 5 | Bench Press (Wide Grip) | 1 | 8–12 reps |
| 6 | Bench Press (Close Grip) | 1 | 8–12 reps |
| 7 | Spoto Press | 1 | 8–12 reps |
| 8 | Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | AMRAP |
| 2 | Dead Hang | 1 | 1 min |
| 3 | Pull-Up (Bodyweight) | 1 | AMRAP |
| 4 | Good Morning | 1 | 8–12 reps |
| 5 | Deadlift (Barbell) | 1 | 3–4 reps |
| 1 | 4–6 reps | ||
| 6 | Romanian Deadlift (Barbell) | 1 | 4–6 reps |
| 7 | Barbell Row | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 8 | Kroc Row | 1 | AMRAP |
| 9 | Inverted Row | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | AMRAP |
| 2 | Dead Hang | 1 | 1 min |
| 3 | Lying Leg Curl | 1 | AMRAP |
| 4 | Squat (Barbell) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 1 | 10–12 reps | ||
| 5 | Zercher Squat (Barbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 6 | Walking Lunge (Dumbbell) | 1 | AMRAP |
| 7 | Leg Extension | 1 | AMRAP |
| 8 | Calf Raise (Bodyweight) | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | AMRAP |
| 2 | Dead Hang | 1 | 1 min |
| 3 | Push Press (Barbell) | 1 | 6–8 reps |
| 1 | 8–10 reps | ||
| 4 | Behind-the-Neck Push Press | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 5 | Military Press (Barbell) | 1 | 8–12 reps |
| 6 | Upright Row (Barbell) | 1 | AMRAP |
| 7 | Shrug (Barbell) | 2 | AMRAP |
| 8 | Pike Push Up | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hanging Leg Raise | 1 | AMRAP |
| 2 | Dead Hang | 1 | 1 min |
| 3 | Chin-Up (Bodyweight) | 1 | AMRAP |
| 4 | Dip (Bodyweight) | 1 | AMRAP |
| 5 | JM Press | 1 | AMRAP |
| 6 | Bicep Curl (EZ Bar) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 7 | Reverse Bicep Curl (EZ Bar) | 1 | AMRAP |
| 8 | 21s (EZ Bar) | 1 | 21 reps |
| 9 | French Press | 1 | AMRAP |
| 10 | Hammer Curl | 1 | AMRAP |
| 11 | Tricep Kickback | 1 | AMRAP |
| Superset | |||
| 12A | Wrist Curls | 1 | AMRAP |
| 12B | Reverse Wrist Curl (Barbell) | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 15 min |
| 2 | Hanging Leg Raise | 1 | AMRAP |
| 3 | Dead Hang | 1 | 1 min |
| 4 | Burpee | 1 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 15 min |
| 2 | Hanging Leg Raise | 1 | AMRAP |
| 3 | Dead Hang | 1 | 1 min |
| 4 | Burpee | 1 | AMRAP |
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, Iron Frog 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 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 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.
Iron Frog is structured around 7 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.
Iron Frog 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
