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Jens buff plan
General
Intermediate
Machine strength
Plan Details
The Jens buff plan routine by Gennifire is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
my current routine, week 2 of my 12 week plan, week one is similar, day 1 to 4 are the same but there is no second leg day. 5 day lifting with 1 day cardio. use a moderate weight, something you can lift with good form for the stated rep range.
Routine detail
Mon
legs and calf
Est. 56 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Tue
back and chest
Est. 63 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Wed
shoulder lats
Est. 60 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Thu
biceps triceps
Est. 71 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Fri
legs abs
Est. 57 min
8 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Sat
dreaded cardio
Est. 53 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
