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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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Glutes
12.8%
Quadriceps
11.7%
Triceps
10.7%
Lats
9.6%
Middle Delts
8.9%
Upper Back
8.5%
Front Delts
8.5%
Lower Back
4.3%
Biceps
4.3%
Chest
3.6%
Abs
3.2%
Rear Delts
0.7%
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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
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
-