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Buff Booch 1.0

by Booch
3 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
    Sep 09, 2024 01:44
  • Last Edited
    Jun 18, 2025 08:59

Summary

Buff Booch 1.0 is a focused 4-week program designed to build strength and muscle through a balanced approach to lifting. Comprising four training days each week, you'll target major muscle groups with compound and isolation exercises, including deadlifts, bench presses, and curls. This program is perfect for those looking to enhance their physique and performance using garage gym equipment. Get ready to push your limits and see tangible results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
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
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
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
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
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
7
Cable Crunch
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-7 reps
RPE 10
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
7
Cable Crunch
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 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)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Glute Bridge (Barbell)
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
2
12-15 reps
RPE 10
7
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)
3 Sets
5-7 Reps
@10
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
7
Cable Crunch
3 Sets
12-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 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)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Glute Bridge (Barbell)
3 Sets
8-12 Reps
@10
5
Leg Curl
3 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
12-15 Reps
@10
7
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