Dr. Brets Bro Split
Simple but effective "Bro Split" from Dr. Bret of Elite Hormone Optimization
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Dumbbell) | 1 | 8–12 reps |
| 1 | 8–1 reps | ||
| 2 | Fly Press (Dumbbell) | 2 | 10–12 reps |
| 3 | Fly Press (Dumbbell) | 1 | AMRAP |
| 4 | Incline Bench Press (Barbell) | 2 | 10–12 reps |
| 5 | Incline Bench Press (Barbell) | 2 | 6–10 reps |
| 6 | Chest Fly (Cable) | 4 | AMRAP |
| 7 | Dip (Assisted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 2 | 10–12 reps |
| 2 | Pull-Up (Assisted) | 3 | 10–12 reps |
| 3 | Lat Pulldown (Single Arm) | 2 | 10–12 reps |
| 4 | Cable Low Row | 2 | 10–12 reps |
| 5 | Cable Low Row | 1 | AMRAP |
| 6 | T-Bar Row | 3 | 12–14 reps |
| 7 | Preacher Curl (EZ Bar) | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10–14 reps |
| 2 | Bulgarian Split Squat (Barbell) | 2 | 10–14 reps |
| 3 | Romanian Deadlift (Dumbbell) | 3 | 8–12 reps |
| 4 | Leg Press | 1 | 30 reps |
| 5 | Standing Calf Raise | 3 | 12–16 reps |
| 6 | Glute Bridge (Dumbbell) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
| 2 | Incline Bench Press (Barbell) | 2 | 10–14 reps |
| 3 | Incline Bench Press (Barbell) | 1 | AMRAP |
| 4 | Upright Row (Barbell) | 2 | 10–12 reps |
| 5 | Face Pull | 3 | 10–12 reps |
| 6 | Overhead Trap Squeeze | 2 | 15 reps |
| 7 | Shrug (Barbell) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | 14 reps |
| Superset | |||
| 2A | Skull Crusher (Barbell) | 3 | 10–12 reps |
| 2B | Push Up (Incline) | 3 | 6–10 reps |
| 3 | Reverse Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 10–12 reps |
| 5 | Hammer Curl (Cable) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Adductor | 2 | 10–14 reps |
| 2 | Leg Extension | 3 | 10–14 reps |
| 3 | Box Squat (Barbell) | 2 | 10–12 reps |
| 4 | Box Squat (Barbell) | 1 | AMRAP |
| 5 | Leg Press | 2 | 10–14 reps |
| 6 | Lunge (Bodyweight) | 1 | 50 reps |
| 7 | Standing Calf Raise | 3 | 12–16 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, Dr. Brets Bro Split 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.
Dr. Brets Bro Split is structured around 6 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.
Dr. Brets Bro Split 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
