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B.U.F.F Dudes 12 week program week 4-6
General
Intermediate
Barbell
Plan Details
The B.U.F.F Dudes 12 week program week 4-6 routine by bobbybeasy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts
Routine detail
Mon
Legs Calves
Est. 50 min
7 exercises
Barbell Bench Squat
5 Sets x 20,12,10,8,6 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Tue
Chest Back
Est. 43 min
7 exercises
Barbell Deadlift
5 Sets x 15,12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 15,12,12,12 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbell incline fly to close press
3 Sets x 10 Reps
Wed
Shoulders
Est. 67 min
7 exercises
Barbell Shoulder Press
3 Sets x 20 Reps
Alpha Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 10 Reps
Leverage Machine Shrug
5 Sets x 15 Reps
Crunch
4 Sets x 50 Reps
Thu
triceps and biceps
Est. 54 min
7 exercises
Barbell Tricep Extension
4 Sets x 15,12,10,8 Reps
Barbell Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Leg Raise
4 Sets x 25 Reps
Fri
Legs
Est. 56 min
7 exercises
Barbell Squat
5 Sets x 20,12,10,8,6 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
