Yeah Buddy!
Lightweight baby, nothin’ but a peanut! Everybody wanna be strong, but nobody wanna lift these heavy old weights.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 8–6 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 10–8 reps |
| 3 | Decline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Tricep Extension (Barbell) | 3 | 8–12 reps |
| 5 | Tricep Extension (Dumbbell) | 3 | 8–12 reps |
| 6 | Bench Press (Close Grip) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8–6 reps |
| 2 | Barbell Row | 4 | 10–8 reps |
| 3 | T-Bar Row | 4 | 8–12 reps |
| 4 | Dumbbell Row | 4 | 8–12 reps |
| 5 | Bicep Curl (Barbell) | 4 | 6–10 reps |
| 6 | Alternating Dumbbell Curl | 3 | 8–12 reps |
| 7 | Preacher Curl (EZ Bar) | 3 | 8–12 reps |
| 8 | Bicep Curl (Cable) | 4 | 10–15 reps |
| Superset | |||
| 9A | Standing Shoulder Press (Dumbbell) | 4 | 8–12 reps |
| 9B | Front Raise | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 5 | 8–6 reps |
| 2 | Seated Row (Cable) | 4 | 8–12 reps |
| 3 | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 4 | Lat Pulldown | 3 | 8–12 reps |
| 5 | Alternating Dumbbell Curl | 4 | 8–12 reps |
| Superset | |||
| 6A | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 6B | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Bicep Curl (Cable) | 3 | 10–15 reps |
| 8 | Overhead Press (Barbell) | 4 | 8–6 reps |
| 9 | Front Raise | 3 | 15–20 reps |
| 10 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 11 | Lateral Raise (Dumbbell) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | 15–20 reps |
| 2 | Front Squat (Barbell) | 4 | 10–8 reps |
| 3 | Hack Squat | 3 | 8–12 reps |
| 4 | Single-Leg Deadlift (Dumbbell) | 3 | 8–12 reps |
| 5 | Leg Curl | 4 | 10–15 reps |
| 6 | Seated Calf Raise | 2 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Decline Bench Press (Barbell) | 3 | 10–8 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 4 | Decline Chest Fly (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Skull Crusher (Barbell) | 4 | 8–12 reps |
| 5B | Dip (Bodyweight) | 4 | 8–12 reps |
| 5C | Tricep Extension (Barbell) | 4 | 8–12 reps |
| 6 | Abs Crunch (Weighted) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 8–6 reps |
| 2 | Leg Press | 4 | 8–12 reps |
| 3 | Lunge (Dumbbell) | 2 | 15–20 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 5 | Leg Curl | 3 | 8–12 reps |
| 6 | Calf Raise (Machine) | 2 | 15–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Yeah Buddy! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 120 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.
Yeah Buddy! 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Yeah Buddy! 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
