IntermediateFree

Luke’s bro split

Unleash your inner strength with Luke’s bro split—4 days to sculpt your physique and redefine your limits in just one week!

Luke hudson · Apr 2026

1athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Unlock your strength with Luke’s Bro Split, a focused 1-week program designed for serious lifters. Train four days a week, targeting specific muscle groups each session to maximize growth and recovery. This program includes a mix of compound and isolation exercises, featuring classics like the Incline Bench Press and Hack Squat, ensuring a well-rounded approach to building muscle. Get ready to push your limits and see results in just one week!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

12.6%

Triceps

11.7%

Front Delts

11.3%

Lats

9.9%

Biceps

Upper Back

8.6%

Quadriceps

6.3%

Hamstrings

6.3%

Middle Delts

6.3%

Glutes

5.4%

Forearms

4.5%

Lower Back

2.3%

Abs

2.3%

Adductors

1.8%

Abductors

1.8%

Week 1 Workouts

#	Exercise	Sets
1	Incline Bench Press (Dumbbell)	4
2	Chest Fly (Machine)	3
3	Bench Press (Barbell)	3

#	Exercise	Sets
1	Hack Squat	3
2	Romanian Deadlift (Barbell)	2
3	Leg Extension	2
4	Hip Adductor (Machine)	2
5	Hip Abductor (Machine)	2
6	Seated Hamstring Curl	2

#	Exercise	Sets
1	Seated shoulder Press	4
2	Seated lateral Raise	3
3	Tricep Rope Push Down (Cable)	3
4	Skull Crusher (Barbell)	3
5	Preacher Curl (EZ Bar)	4
6	Seated Dumbbell Curl	3

#	Exercise	Sets
1	Lat Pulldown (Close Grip)	3
2	Lat Prayer	3
3	Single Arm Row (Cable)	3
4	Barbell Row	2

Common questions

Yes, Luke’s 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 1 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.

Luke’s bro split is structured around 4 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Luke’s 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android