BUFFER than Duo
Intermediate Upper-Lower Programm.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | T-Bar Row | 2 | 6–8 reps | @8.5 |
| 1B | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @8 |
| Superset | ||||
| 2A | Dip (Weighted) | 2 | 8–10 reps | @7.5 |
| 2B | Hammer Curl (Cable) | 3 | 10–12 reps | @7.5 |
| Superset | ||||
| 3A | Lateral Raise (Cable) | 3 | 12–15 reps | @8.5 |
| 3B | Chest Fly (Cable) | 3 | 10–12 reps | @8.5 |
| Superset | ||||
| 4A | Neck Extension | 2 | 12–15 reps | @7.5 |
| 4B | Neck Curl | 2 | 12–15 reps | @7.5 |
| Superset | ||||
| 5A | Cable Crunch | 2 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Dumbbell) | 2 | 6–10 reps | @9.5 |
| 1B | Partial Calf Raise | 2 | 12–15 reps | @7 |
| Superset | ||||
| 2A | Leg Press (45 Degrees) | 3 | 10–12 reps | @7.5 |
| 2B | Wrist Curls | 3 | 12–15 reps | @7 |
| Superset | ||||
| 3A | Leg Curl | 2 | 10–12 reps | @9 |
| 3B | Bulgarian Split Squat (Bodyweight) | 2 | AMRAP | @9.5 |
| Superset | ||||
| 4A | Hip Abductor (Machine) | 3 | 10–12 reps | @8.5 |
| 4B | Hip Adductor (Machine) | 3 | 10–12 reps | @8.5 |
| Superset | ||||
| 5A | Cable Crunch | 2 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hack Squat | 2 | 6–8 reps | @9.5 |
| 1B | Partial Calf Raise | 2 | 12–15 reps | @7 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @8 |
| 2B | Wrist Curls | 3 | 12–15 reps | @7 |
| Superset | ||||
| 3A | Leg Extension | 2 | 12–15 reps | @8 |
| 3B | Sissy Squat | 2 | AMRAP | @10 |
| Superset | ||||
| 4A | Hip Abductor (Machine) | 3 | 10–12 reps | @8.5 |
| 4B | Hip Adductor (Machine) | 3 | 10–12 reps | @8.5 |
| 5 | Cable Crunch | 2 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Weighted) | 2 | 4–8 reps | @9 |
| 1B | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @7 |
| Superset | ||||
| 2A | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps | @9 |
| 2B | Alternating Dumbbell Curl | 3 | 10–12 reps | @8 |
| Superset | ||||
| 3A | Chest Press (Machine) | 2 | 6–8 reps | @9 |
| 3B | Dumbbell Row | 2 | 10–12 reps | @7.5 |
| Superset | ||||
| 4A | Neck Extension | 2 | 12–15 reps | @7.5 |
| 4B | Neck Curl | 2 | 12–15 reps | @7.5 |
| 5 | Cable Crunch | 2 | 10–12 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BUFFER than Duo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
BUFFER than Duo 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BUFFER than Duo 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
