Mrs Buff Booch

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.

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Week 1

Week 2

Week 3

Week 4

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Dumbbell)

Hip Abductor (Machine)

Face Pull

Bulgarian Split Squat (Dumbbell)

Chest Fly (Cable)

Straight Arm Pulldown

Seated Overhead Press (Dumbbell)

Glute Kickback (Cable)

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