1.5x frequency bro split (home gym)
Push it
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 4 | 10 reps |
| 2 | Box Squat (Barbell) | 4 | 10 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 4 | Decline Sit Up (Weighted) | 3 | 5 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 0 reps | @9 |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 5–8 reps | — |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps | — |
| 4 | Upright Row (Barbell) | 3 | 10 reps | — |
| 5 | JM Press | 3 | 10 reps | — |
| 6 | French Press | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | — |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps | @9 |
| 3 | Rear Delt Row | 3 | 10 reps | — |
| 4 | Meadow Row | 3 | 10 reps | — |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12–15 reps | — |
| 6 | Hammer Curl (Dumbbell) | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | — |
| 2 | Decline Bench Press (Barbell) | 3 | 10 reps | — |
| 3 | Incline Bench Press (Barbell) | 3 | 10 reps | — |
| 4 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | — |
| 5 | Chin-Up (Bodyweight) | 3 | 0 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 10 reps | — |
| 7 | Incline Hammer Curl (Dumbbell) | 3 | 10 reps | — |
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, 1.5x frequency bro split (home gym) 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 program is built around a garage 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.
1.5x frequency bro split (home gym) 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
1.5x frequency bro split (home gym) 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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