Y2K Hvt bro split
Hvt
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Bench Press (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | Incline Bench Press (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Pec Fly (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Upright Row (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Bent Over Row (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | T-Bar Row | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Pullover (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Rear Delt Fly (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Upright Row (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Sissy Squat | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | Lunge (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Standing Calf Raise | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Incline Curl (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Hammer Curl | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | Bicep Curl (Dumbbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Concentration Curl | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 2 | Tate Press | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 3 | Tricep Extension (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 4 | Lying Tricep Extension (Barbell) | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 | ||
| 5 | Tricep Kickback | 1 | 12 reps | @6.5 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7.5 | ||
| 1 | 12 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Y2K Hvt 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 10 weeks are fully unlocked.
This is a home workout program. No gym required. 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.
Y2K Hvt 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Y2K Hvt 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
