Intermediate–AdvancedFree

Huf’s Iron BROtocol: PPL BROgram v1.0

Built with volume and forged by discipline. Six days, no shortcuts, and every set earned. This is hypertrophy the hard way — the Brogram way.

Huf· Apr 2025

1athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

Huf’s Iron BROtocol: PPL 6X v1.0 Built with volume. Forged by discipline. Iron Brotocol isn’t just another program—it’s the way I personally train. It’s a structured, high-volume Push/Pull/Legs split designed for intermediate and advanced lifters who want to train hard, smart, and sustainably. Why RPE 8? I program around RPE 8 (leaving roughly 2 reps in reserve) because adjusting weights every single set to hit absolute failure is impractical and fatiguing. Instead, I pick a challenging but manageable weight from the start: Set 1 (RPE 8): About 2 reps left in the tank. Set 2 (RPE 9): Fatigue accumulates—about 1 rep left. Set 3 (RPE 10): With the same weight, I naturally reach failure. This method lets me maximize effort and growth while minimizing the mental hassle of constantly adjusting loads. My Personal Training Frequency I personally run this program asynchronously, training 5 days per week. My schedule looks like this: Week 1: Monday: Push A Tuesday: Pull A Wednesday: Legs A Thursday: Rest Friday: Push B Saturday: Pull B Sunday: Rest Week 2: Monday: Legs B Tuesday: Rest Wednesday: Push A (Cycle repeats…) This structure provides consistent volume and frequency for each muscle group while allowing sufficient recovery time. It’s challenging yet sustainable—ideal for long-term progress. What to Expect 6 Unique Training Days: Two push, two pull, and two leg workouts, targeting each muscle group twice weekly. High Weekly Volume: Enough sets and exercises to stimulate hypertrophy effectively. Balanced Intensity: Start each lift with RPE 8; your effort naturally peaks at RPE 10 by the final set. Manual Control: No auto-regulation—you're fully in charge. This program respects your judgment and experience. Who Is It For? If you’ve been training consistently, have good form, and understand basic training concepts like RPE and fatigue management, this is for you. If you prefer training without obsessing over weight adjustments every set but still want to reach genuine muscular failure by your final effort, you’ll appreciate this approach. New lifters might find this challenging. Experienced lifters will find it both effective and refreshing. How to Succeed Train hard, but don’t burn yourself out. Stick to the RPE 8 starting point. Follow the structured frequency and rest days to maintain long-term consistency. Focus on recovery (nutrition, hydration, sleep). It’s essential. Iron Brotocol is my personal blueprint—simple, structured, effective, and proven by experience. Welcome to the Brotocol. v1.0 is just the beginning.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Upper Back

13.5%

Triceps

10.9%

Front Delts

9.6%

Biceps

9.2%

Lats

8.4%

Quadriceps

7.9%

Hamstrings

7.5%

Middle Delts

Chest

6.7%

Glutes

5.5%

Rear Delts

4.4%

Calves

2.7%

Abs

2.4%

Forearms

1.9%

Lower Back

Adductors

0.9%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	5–10 reps	@8
2	Incline Bench Press (Dumbbell)	3	8–12 reps	@8
3	Chest Fly (Machine)	3	10–15 reps	@8
4	Shoulder Press (Plate Loaded)	3	8–12 reps	@8
5	One Arm Lateral Raise (Cable)	4	12–15 reps	@8
6	Upright Row (Cable)	3	10–12 reps	@8
Superset
7A	Tricep Pushdown (Cable)	3	8 reps	@9
7B	Overhead Tricep Extension (Cable)	3	8 reps	@9
8	Single Arm Tricep Extension (Cable)	2	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	4	10–12 reps	@8
2	Seated Row (Cable)	3	10–12 reps	@8
3	Chest Supported Row (Dumbbell)	3	10 reps	@8
4	Pullover (Dumbbell)	3	10 reps	@8
5	Rear Delt Fly (Cable)	4	12 reps	@8
6	Preacher Curl (EZ Bar)	3	8 reps	@9
7	Bayesian Curl	3	8 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	3	8 reps	@8
2	Split Squat (Smith Machine)	3	12 reps	@8
3	Romanian Deadlift (Dumbbell)	3	12 reps	@6.5
4	Leg Curl	3	12 reps	@8
5	Leg Extension	3	12 reps	@8
6	Calf Raise (Leg Press)	5	15 reps	@9

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	8–12 reps	@8
2	Chest Fly (Cable)	3	12–15 reps	@8
3	Standing Behind Neck Shoulder Press (Barbell)	4	8–12 reps	@8
4	Y Raise	3	12–15 reps	@8
5	Upright Row (Cable)	3	10–12 reps	@8
6	Lateral Raise (Dumbbell)	2	15 reps	@7
7	Overhead Extension (EZ Bar)	2	8 reps	@9
8	Tricep Rope Push Down (Cable)	3	12 reps	@9
9	Tricep Extension (Machine)	3	12 reps	@9

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	4	12–15 reps	@8
2	Chest Supported Row (Machine)	3	10–12 reps	@8
3	Single Arm High Row (Cable)	3	10 reps	@8
4	Standing Pullover (Cable)	3	12 reps	@8
5	Reverse Pec Deck	3	10 reps	@8
6	Shrug (Barbell)	3	12 reps	@8
7	Hammer Curl (Cable)	3	12 reps	@9
8	Bicep Curl (Cable)	3	12 reps	@9
9	Preacher Curl (Dumbbell)	2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	3	6–10 reps	@8
2	Leg Press (45 Degrees)	3	12–15 reps	@8
3	Walking Lunge (Dumbbell)	2	12 reps	@8
4	Lying Leg Curl	3	12 reps	@8
5	Leg Extension	3	12 reps	@8
6	Calf Raise (Machine)	3	15 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Huf’s Iron BROtocol: PPL BROgram v1.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 70 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.

Huf’s Iron BROtocol: PPL BROgram v1.0 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Huf’s Iron BROtocol: PPL BROgram v1.0 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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