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Yeah Buddy Week 1

by Stefan H.
1 athletes joined

Program Description

Kickstart your fitness journey with the "Yeah Buddy Week 1" program, designed for those ready to elevate their bodybuilding game. Over the course of six days, you'll engage in a variety of exercises targeting all major muscle groups, including chest, back, shoulders, arms, and legs, using a full gym setup. Each 60-minute session is crafted to challenge intermediate to advanced lifters, ensuring you build strength and muscle effectively. Get ready to push your limits and see real results in just one week!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 05:17
  • Last Edited
    Jul 14, 2025 03:00

Summary

Kickstart your fitness journey with "Yeah Buddy Week 1," a dynamic 6-day program designed to build strength and sculpt your upper body. Over the course of one week, you'll tackle a variety of exercises, including the Incline Chest Press, Bench Press, and Tricep Dips, ensuring a comprehensive workout that targets your chest, shoulders, and triceps. Each session is structured to maximize intensity while keeping you engaged, making it perfect for lifters of all levels. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
4
10 reps
-
10
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Dumbbell Row
4
10 reps
-
3
T-Bar Row
4
10 reps
-
4
Barbell Row
4
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Cable)
3
10 reps
-
3
Front Raise
3
10 reps
-
4
Lateral Raise (Dumbbell)
6
10 reps
-
5
Behind The Back Lateral Raise (Cable)
3
10 reps
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
-
7
Shrug (Barbell)
4
10 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
-
2
Leg Curl
3
10 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
2
10 reps
-
6
Leg Press (45 Degrees)
4
10 reps
-
7
Hack Squat
4
10 reps
-
8
Squat (Barbell)
4
10 reps
-
9
Leg Extension
4
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
5
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 5
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Lateral Raise (Cable)
3 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
-
5
Behind The Back Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Shrug (Barbell)
4 Sets
10 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
10 Reps
-
2
Dumbbell Row
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
10 Reps
-
4
Barbell Row
4 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
Day 2
1
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Bench Press (Close Grip)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
9
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
10
Reverse Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
Day 6
1
Lying Leg Curl
4 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Single-Leg Leg Curl
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
2 Sets
10 Reps
-
6
Leg Press (45 Degrees)
4 Sets
10 Reps
-
7
Hack Squat
4 Sets
10 Reps
-
8
Squat (Barbell)
4 Sets
10 Reps
-
9
Leg Extension
4 Sets
10 Reps
-