Yeah Buddy Week 1
Transform your physique in just one week with intense bodybuilding sessions that push your limits and ignite your passion for progress.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
Common questions
Yes, Yeah Buddy Week 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
Yeah Buddy Week 1 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Yeah Buddy Week 1 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
