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Buff Dudes 12 week Version 3 Weeks 1-3
Cutting
Intermediate
Barbell
Plan Details
The Buff Dudes 12 week Version 3 Weeks 1-3 routine by KaleBro is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Day 2
Est. 62 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Landmine chest press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell high pull
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
Day 1
Est. 59 min
6 exercises
Barbell Deadlift
4 Sets x 10 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
Barbell face pulls
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Any
Day 3
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Kettlebell Swings
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Any
Day 4
Est. 63 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Skullcrushers
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Front 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
