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Mrs Booch

by Booch
1 athletes joined

Program Description

2 day bodybuilding - simple

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 05, 2025 02:23
  • Last Edited
    Jun 18, 2025 12:05

Summary

Embark on a transformative 6-week journey with the "Mrs Booch" program, designed to elevate your strength and sculpt your physique. Comprising two focused training days each week, this program features a blend of compound and isolation exercises, including Romanian Deadlifts, Split Squats, and Seated Shoulder Presses, all tailored for a garage gym setup. Each session targets key muscle groups, ensuring balanced development and optimal results. Get ready to push your limits and redefine your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
-
2
Leg Extension
3
10-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Single Arm)
3
12-15 reps
-
5
Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
6-8 reps
-
2
Glute Kickback (Cable)
3
10-12 reps
-
3
Leg Curl
2
12-15 reps
-
4
Single Arm Row (Dumbbell)
3
8-10 reps
-
5
Incline Bench Press (Dumbbell)
2
10-12 reps
-
6
Lateral Raise (Dumbbell)
2
10-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-12 Reps
-
3
Leg Curl
2 Sets
12-15 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
-