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Buff Dudes Bulking Plan - Phase 6
Bulking
Intermediate
Machine strength
Plan Details
The Buff Dudes Bulking Plan - Phase 6 routine by Ryknow7560 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Day 1 - Back & Chest (75% 1RM)
Est. 69 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Landmine Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Fly
4 Sets x 12 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Any
Day 2 - Legs (75% 1RM)
Est. 64 min
6 exercises
Barbell Zercher Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Any
Day 3 - Shoulders (75% 1RM)
Est. 54 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 20 Reps
Any
Day 4 - Arms (75% 1RM)
Est. 54 min
7 exercises
Weighted Bench Dip
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable (Rev Grip) Ext.
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Finger Curl
3 Sets x 12 Reps
Any
Day 5 - Legs (75% 1RM)
Est. 52 min
5 exercises
Machine Leg Press
4 Sets x 12 Reps
Trap Bar Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Any
Day 6 - Back & Chest (75% 1RM)
Est. 72 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Floor Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
