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Buff Booch 1.5

by Booch
5 athletes joined

Program Description

The purpose of this program is to build muscle (hypertrophy) using a structured 4-day push, pull, legs, and arms split with a focus on double progression. By progressively increasing reps and weight, the program aims to enhance strength while taking most sets close to failure for optimal muscle growth. It incorporates a mix of compound and isolation exercises to target all major muscle groups, ensuring balanced development whilst using equipment from a home gym.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2024 09:24
  • Last Edited
    Jun 18, 2025 12:43

Summary

Buff Booch 1.5 is a dynamic 4-week program designed for those ready to elevate their strength training game. Comprising four focused workouts each week, you'll target major muscle groups with a mix of compound and isolation exercises, including deadlifts, bench presses, and curls. This program is perfect for building muscle and enhancing overall fitness in a garage gym setup. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Biceps
11.4%
Chest
9.5%
Quadriceps
9.2%
Hamstrings
8%
Front Delts
7.3%
Upper Back
7%
Glutes
6.4%
Lats
5.7%
Middle Delts
4.4%
Abs
4.2%
Lower Back
3.2%
Rear Delts
2.6%
Forearms
2.2%
Adductors
1.5%
Calves
1.5%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Bicep Curl (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Rear Delt Fly
3
12-15 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12-15 reps
RPE 10
2
Bench Press (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Machine)
3
8-12 reps
RPE 10
4A
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5B
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
3 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Rear Delt Fly
3 Sets
12-15 Reps
@10
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
12-15 Reps
@10
6
Cable Crunch
2 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
12-15 Reps
@10
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@10
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
4A
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5B
Hammer Curl
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10