Idk bro
I just really needa start working out again.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Pull-Up (Weighted) | 2 | AMRAP | @10 |
| 3 | Good Morning | 2 | AMRAP | @10 |
| 4 | Hammer Curl (Dumbbell) | 2 | AMRAP | @10 |
| 5 | Bicep Curl (EZ Bar) | 2 | AMRAP | @10 |
| 6 | Reverse Bicep Curl (Dumbbell) | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Front Squat (Barbell) | 2 | AMRAP | @10 |
| 3 | Nordic Curl | 2 | AMRAP | @10 |
| 4 | Hip Thrust (Machine) | 2 | AMRAP | @10 |
| 5 | Single Leg Calf Raise (Weighted) | 2 | AMRAP | @10 |
| 6 | Heavy Sled Pull | 2 | AMRAP | @10 |
| 7 | Hollow Hold | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | AMRAP | @10 |
| 3 | Bench Press (Close Grip) | 2 | AMRAP | @10 |
| 4 | French Press | 2 | AMRAP | @10 |
| 5 | Hollow Hold | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Front Squat (Barbell) | 2 | AMRAP | @10 |
| 3 | Nordic Curl | 2 | AMRAP | @10 |
| 4 | Hip Thrust (Machine) | 2 | AMRAP | @10 |
| 5 | Single Leg Calf Raise (Weighted) | 2 | AMRAP | @10 |
| 6 | Heavy Sled Pull | 2 | AMRAP | @10 |
| 7 | Hollow Hold | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Shrug (Barbell) | 2 | AMRAP | @10 |
| 3 | External Shoulder Rotation | 2 | AMRAP | @10 |
| 4 | Lateral Raise (Dumbbell) | 2 | AMRAP | @10 |
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, Idk 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 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 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.
Idk bro 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Idk 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
