Simple Yet Effective
This is a simple yet effective bro split for intermediate level lifters in the gym. Consistency is the key to see results! Enjoy!! 💪🏻
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 12 reps |
| 2 | Bench Press (Wide Grip) | 3 | 12 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 12 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Bench Press (Dumbbell) | 3 | 12 reps |
| 6 | Pec Deck (Machine) | 3 | 12 reps |
| 7 | Cable Crossover | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 3 | 10 reps |
| 2 | Lat Pulldown | 3 | 12 reps |
| 3 | Lat Pulldown (Close Grip) | 3 | 12 reps |
| 4 | Seated Row (Cable) | 3 | 12 reps |
| 5 | Chest Supported Row (Machine) | 3 | 12 reps |
| 6 | T-Bar Row | 3 | 12 reps |
| 7 | Back Extension | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps |
| 2 | Leg Press | 3 | 15 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 15 reps |
| 6 | Calf Raise (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 1 | 0 reps |
| 2 | Skull Crusher (Barbell) | 1 | 0 reps |
| 3 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| 4 | Single Arm Overhead Tricep Extension | 1 | 0 reps |
| 5 | Bicep Curl (Cable) | 1 | 0 reps |
| 6 | Tricep Rope Push Down (Cable) | 1 | 0 reps |
| 7 | Hammer Curl (Dumbbell) | 1 | 0 reps |
| 8 | Dip (Bodyweight) | 1 | 0 reps |
| 9 | Wrist Curls | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Arnold Press | 3 | 12 reps |
| 5 | Shrug (Barbell) | 3 | 12 reps |
| 6 | Lat Pulldown | 3 | 12 reps |
| 7 | Seated Row (Cable) | 3 | 12 reps |
| 8 | Chest Supported Row (Machine) | 3 | 12 reps |
| 9 | Leg Press | 3 | 12 reps |
| 10 | Calf Raise (Machine) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 12 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 12 reps |
| 3 | Front Raise | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 6 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 7 | Face Pull | 3 | 12 reps |
| 8 | Shrug (Barbell) | 3 | 15 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Simple Yet Effective is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.
Simple Yet Effective 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Simple Yet Effective 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.
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