Bro split 101
Basic 4 day split with emphasis on side deltoids.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 5 | 5 reps |
| 2 | Front Raise | 3 | 8 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 4 | Rear Delt Fly (Dumbbell) | 4 | 12 reps |
| 5 | One Arm Lateral Raise (Cable) | 4 | 10 reps |
| 6 | Shrug (Dumbbell) | 3 | 10 reps |
| 7 | Bench Press (Close Grip) | 3 | 12 reps |
| 8 | Skull Crusher (Barbell) | 4 | 15 reps |
| 9 | Overhead Extension (EZ Bar) | 3 | 10 reps |
| 10 | Tricep Pushdown (Cable) | 4 | 15 reps |
| 11 | Reverse Abs Crunch (Bodyweight) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Leg Press | 3 | 15 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Stiff Leg Deadlift | 3 | 10 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Bicep Curl (Barbell) | 3 | 10 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 9 | Reverse Bicep Curl (EZ Bar) | 3 | 10 reps |
| 10 | Abs Crunch (Bodyweight) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps |
| 2 | Bent Over Row (Barbell) | 3 | 12 reps |
| 3 | Lat Pulldown | 4 | 12 reps |
| 4 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 4 | 12 reps |
| 6 | Wrist Curls | 4 | 12 reps |
| 7 | Reverse Wrist Curl (Barbell) | 3 | 12 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 9 | Decline Crunch | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Dip (Assisted) | 3 | 15 reps |
| 3 | Incline Chest Press (Machine) | 3 | 15 reps |
| 4 | Bicep Curl (Barbell) | 4 | 15 reps |
| 5 | Alternating Dumbbell Curl | 3 | 10 reps |
| 6 | Hammer Curl | 3 | 15 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 8 | Decline Crunch | 4 | 10 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bro split 101 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
Bro split 101 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bro split 101 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
