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Buff Dudes 12 Week Plan (Phase 4)
General
Intermediate
Machine strength
Plan Details
The Buff Dudes 12 Week Plan (Phase 4) routine by Ryknow7560 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day 1 - Back & Chest
Est. 65 min
8 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Day 4 - Triceps and Biceps
Est. 51 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Three Bench Dip
4 Sets x 10 Reps
Seated Under Hand Cable Row
4 Sets x 10 Reps
Cable Bicep Curl (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 24 Reps
Any
Day 5 - Legs 2
Est. 57 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Split Jump
4 Sets x 20 Reps
Manual Hamstring Curl
4 Sets x 10 Reps
Kettlebell Swings
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 10 Reps
Any
Day 2 - Legs
Est. 71 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Alternating Leg Bridge
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Any
Day 3 - Shoulders & Trapezius
Est. 51 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Seated Dumbbell Shrugs
4 Sets x 10 Reps
Standing Behind Back Barbell Shrug
4 Sets x 10 Reps
Any
Day 6 - Chest & Back
Est. 58 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Seated Cable Row
4 Sets x 10 Reps
Alt. Cable Fly
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Under Hand Dumbbell Fly
3 Sets x 12 Reps
