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Mrs Buff Booch

by Booch
2 athletes joined

Program Description

This is a 2-day split routine that targets all major muscle groups with a mix of dumbbell, cable, and machine exercises. Each day includes: 6 exercises, mostly 3 sets each. Reps range from 6 to 15 depending on the exercise. Intensity is moderate to high (@8–@10 RPE). Day 1 focuses more on posterior chain (hamstrings, glutes, back, shoulders). Day 2 balances lower body with more emphasis on chest, arms, and shoulders.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 01:17
  • Last Edited
    Aug 12, 2025 12:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Glutes
12.7%
Front Delts
10.9%
Hamstrings
9.1%
Quadriceps
7.3%
Chest
7.3%
Middle Delts
7.3%
Lats
6.1%
Upper Back
6.1%
Biceps
5.5%
Rear Delts
5.5%
Abductors
3.6%
Lower Back
1.8%
Abs
1.8%
Forearms
1.8%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Straight Arm Pulldown
2
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Straight Arm Pulldown
2
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Straight Arm Pulldown
2
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Cable)
3
10-12 reps
RPE 8
3
Straight Arm Pulldown
2
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
5
Glute Kickback (Cable)
3
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
@9
6
Face Pull
2 Sets
12-15 Reps
@9
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
3
Straight Arm Pulldown
2 Sets
12-15 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
@9
6A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10