Loading...
Buff Dudes 12 Week Plan (Phase 2)
General
Intermediate
Dumbbell
Plan Details
The Buff Dudes 12 Week Plan (Phase 2) routine by Ryknow7560 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 1 - Legs & Calves
Est. 63 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Lateral Box Squat
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Any
Day 2 - Back, Trapezius & Biceps
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
V Bar Pull-Up
4 Sets x 8 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Any
Day 3 - Chest & Triceps
Est. 60 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 24 Reps
Bench Dip
3 Sets x 10 Reps
Any
Day 4 - Deltoids & Forearms
Est. 52 min
6 exercises
Barbell Military Press
4 Sets x 9 Reps
Kettlebell Arnold Press
3 Sets x 20 Reps
Reverse Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Finger Curl
3 Sets x 12 Reps
Any
Day 5 - Legs 2
Est. 54 min
5 exercises
Barbell Front Squat
4 Sets x 9 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Split Squat
4 Sets x 16 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 24 Reps
Machine Calf Raise
4 Sets x 12 Reps
