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Buff Dudes Bulking Plan - Phase 4
Bulking
Intermediate
Barbell
Plan Details
The Buff Dudes Bulking Plan - Phase 4 routine by Ryknow7560 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Day 1 - Chest & Triceps (80% 1RM)
Est. 72 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Landmine Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Ab Rollout
4 Sets x 20 Reps
Any
Day 2 - Back & Biceps (80% 1RM)
Est. 66 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 16 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 16 Reps
Machine Back Extension
4 Sets x 12 Reps
Any
Day 3 - Legs (80% 1RM)
Est. 60 min
6 exercises
Barbell Zercher Squat
4 Sets x 8 Reps
Kettlebell Swings
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Any
Day 4 - Shoulders (80% 1RM)
Est. 61 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbell Hang Clean & Press
4 Sets x 8 Reps
Dumbbell Face Pulls
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Otis Ups
3 Sets x 20 Reps
