Fun and Buff
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 100% |
| 2 | 3 reps | 85% | ||
| Superset | ||||
| 2A | Good Morning | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2B | Reverse Wrist Curl (Dumbbell) | 3 | AMRAP | @10 |
| 2C | Wrist Curls | 3 | AMRAP | @10 |
| 1 | AMRAP | — | ||
| Superset | ||||
| 3A | Hack Squat | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3B | Seated Calf Raise | 3 | AMRAP | @10 |
| 4 | Lying Leg Raise | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Lying Leg Curl | 3 | AMRAP | @10 |
| 5B | Hip Adductor (Machine) | 3 | AMRAP | @10 |
| Superset | ||||
| 6A | Neck Curl | 2 | AMRAP | @10 |
| 6B | Neck Extension | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 3 | 8–12 reps | — |
| 1B | Chin-Up (Weighted) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 2A | Incline Fly Press (Dumbbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2B | Dumbbell Row | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 3A | V-Handle Tricep Pushdown (Cable) | 3 | AMRAP | @10 |
| 3B | Hammer Curl | 3 | AMRAP | @10 |
| 1 | AMRAP | — | ||
| 3C | Rear Delt Fly (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Pullover (Machine) | 3 | AMRAP | @10 |
| 4B | Lateral Raise (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | AMRAP | @10 |
| 5B | Preacher Curl (Barbell) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Burpee | 1 | 8 min | @10 |
| 2 | Box Jump | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 1 | 5–8 reps | @7.5 |
| 1 | 5–8 reps | @8.5 | ||
| 1 | 5–8 reps | @9.5 | ||
| 1B | Wrist Curls | 3 | AMRAP | @10 |
| 1C | Reverse Wrist Curl (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 2A | Hip Thrust (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2B | Seated Calf Raise | 3 | AMRAP | @10 |
| Superset | ||||
| 3A | Decline Crunch | 1 | 15–20 reps | @7 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @9 | ||
| 3B | Side Bend (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Leg Curl | 3 | AMRAP | @10 |
| 4B | Hip Adductor (Machine) | 3 | AMRAP | @10 |
| 5 | Neck Curl | 2 | AMRAP | @10 |
| 6 | Neck Extension | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Larsen Press (Barbell) | 1 | 8–12 reps | @7 |
| 1 | 8–12 reps | @8 | ||
| 1 | 8–12 reps | @9 | ||
| 1B | Seated Row (Cable) | 3 | AMRAP | @10 |
| 1 | AMRAP | — | ||
| Superset | ||||
| 2A | Seated Overhead Press (Barbell) | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2B | Wide Grip Pull-Up | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 3A | Tricep Rope Push Down (Cable) | 3 | AMRAP | @10 |
| 3B | Concentration Curl | 3 | AMRAP | @10 |
| 3C | Rear Delt Fly (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Pullover (Machine) | 3 | AMRAP | @10 |
| 4B | Lateral Raise (Dumbbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 3 | AMRAP | @10 |
| 5B | Incline Curl (Dumbbell) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 15 min | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Run | 1 | 15 min | @6 |
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, Fun and Buff 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 100 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.
Fun and Buff is structured around 7 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.
Fun and Buff 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
