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Buff Dudes Week 1,2,3
Bulking
Intermediate
Dumbbell
Plan Details
The Buff Dudes Week 1,2,3 routine by James Gooding is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back and Rear Deltoids
Est. 62 min
6 exercises
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Day 2
Chest and Anterior Deltoids
Est. 61 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Landmine Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
Legs and Calves
Est. 67 min
7 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Day 4
Arms and Trapezius
Est. 69 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
