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Buff Dudes 12 week plan Phase 1
General
Beginner
Barbell
Plan Details
The Buff Dudes 12 week plan Phase 1 routine by CalebMerritt is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Phase 1 of the Buff Dudes 12 week program, weeks 1-3. Modifications: Day 1: deadlifts should be in a 10-8-6-4 pyramid; incline bench rows should be face rows Day 2: dumbbell press should be in a 12-10-8-8 pyramid; Bench press should be in a 10-8-8-6 pyramid; Cable lower chest raise should be Landmine press Day 3: squats should be in a 12-10-8-6 pyramid; Kettle bell 1 arm swings should be kettle bell swings
Routine detail
Mon
Back & Rear Delts
Est. 54 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Tue
Chest & Anterior/Lateral Delts
Est. 59 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Thu
Legs & Calves
Est. 121 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Fri
Arms & Traps
Est. 59 min
7 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 10 Reps
