Buff Dudes Bulking Plan - Phase 6 - JEFIT

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Buff Dudes Bulking Plan - Phase 6 - JEFIT

Buff Dudes Bulking Plan - Phase 6 banner

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. 77 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Landmine Press Demonstration

Landmine Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Fly Demonstration

Cable Fly

4 Sets x 12 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 20 Reps

Any

Day 5 - Legs (75% 1RM)

Est. 60 min

6 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Any

Day 2 - Legs (75% 1RM)

Est. 74 min

7 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Barbell Zercher Squat Demonstration

Barbell Zercher Squat

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 12 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Any

Day 3 - Shoulders (75% 1RM)

Est. 73 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 8 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 20 Reps

Any

Day 4 - Arms (75% 1RM)

Est. 68 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Cable (Rev Grip) Ext. Demonstration

Cable (Rev Grip) Ext.

3 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 12 Reps

Finger Curl Demonstration

Finger Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Any

Day 6 - Back & Chest (75% 1RM)

Est. 82 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Floor Press Demonstration

Dumbbell Floor Press

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

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