Buff Booch 1.0

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.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Single Arm)

Seated Row (Cable)

Incline Curl (Dumbbell)

Bicep Curl (Machine)

Cable Crunch

Pull (Back, Biceps, Abs)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Incline Rear Delt Fly

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Push (Chest, Shoulders, Tricep

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Glute Bridge (Barbell)

Leg Curl

Standing Calf Raise

Legs (Quads, Hams, Glutes)

Bench Press (Close Grip)

Rear Delt Fly (Dumbbell)

Arms

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