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Buddha Routine
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Buddha Routine routine by phongyang is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
Molly Back
Est. 50 min
6 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Any
Molly Chest
Est. 50 min
6 exercises
Machine Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Inner Chest Press
4 Sets x 12 Reps
Any
Molly Legs
Est. 58 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Any
Molly Biceps & Triceps
Est. 67 min
8 exercises
Machine Bicep Curl
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Any
Arms
Est. 88 min
14 exercises
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Any
Back and Shoulder
Est. 100 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Any
Chest 2
Est. 83 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Any
Chest and Shoulder
Est. 81 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Any
Back
Est. 67 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Any
Chest
Est. 88 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Any
Forearms
Est. 25 min
3 exercises
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Any
Molly Shoulder
Est. 50 min
6 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
