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BBFB (Buff Booch - Full Body)

by Booch

Program Description

Transform your physique with the BBFB (Buff Booch - Full Body) program, an 8-week journey designed for intermediate lifters ready to take their training to the next level. With four focused workouts each week, you'll target every muscle group using the equipment available in your garage gym. Each 60-minute session combines effective bodybuilding techniques to build strength, enhance muscle definition, and boost your overall fitness. Get ready to sculpt your body and achieve impressive results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 08:06
  • Last Edited
    Sep 03, 2025 08:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Upper Back
10%
Quadriceps
9.7%
Biceps
9.4%
Hamstrings
8.5%
Chest
7.3%
Lats
7.2%
Middle Delts
6.9%
Front Delts
6.9%
Glutes
6.9%
Abs
4.6%
Lower Back
4%
Rear Delts
3.7%
Forearms
1.8%
Adductors
1.2%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-7
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5
Behind The Back Lateral Raise (Cable)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Bench Press (Close Grip)
2
8-10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Behind The Back Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-10 reps
RPE 6-7
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
3
Standing Pullover (Cable)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4-6 Reps
@6-8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@6-7
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
5
Behind The Back Lateral Raise (Cable)
3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
4
Behind The Back Lateral Raise (Cable)
2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8
7
Face Pull
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)
3 Sets
8-10 Reps
@6-7
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Standing Pullover (Cable)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Decline Crunch (Weighted)
3 Sets
AMRAP
@10