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Buff Dudes 12 Week Plan (Phase 3)
General
Intermediate
Dumbbell
Plan Details
The Buff Dudes 12 Week Plan (Phase 3) 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 - Back & Trapezius
Est. 71 min
8 exercises
Pull-Up
4 Sets x 15 Reps
T Bar Row
4 Sets x 8 Reps
Pendlay Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Weight Plate One-Arm Shrug
3 Sets x 24 Reps
Any
Day 2 - Chest
Est. 51 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Close Grip Incline Dumbbell Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Landmine Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Any
Day 3 - Legs & Calves
Est. 59 min
6 exercises
Box Squat
4 Sets x 7 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Any
Day 4 - Deltoids
Est. 49 min
6 exercises
Barbell Seated Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Reverse Upright Row
4 Sets x 10 Reps
Dumbbell Around the World
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Any
Day 5 - Arms (Triceps, Biceps & Forearms)
Est. 62 min
8 exercises
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Three Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Behind Back Barbell Finger Curl
3 Sets x 12 Reps
