B.U.F.F
Bulking
Advanced
Machine strength
Plan Details
The B.U.F.F routine by Joseph996 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Titan Shoulder & Leg(1/4)
Est. 83 min
15 exercises
Dumbbell Alternating Press (Palms In)
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 6 Reps
Leverage Shoulder Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Machine Reverse Fly
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 6 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Day 2
Massive Chest(2/5)*
Est. 64 min
11 exercises
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Push-Up (Close Hand)
3 Sets x 6 Reps
Machine Inner Chest Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Day 3
Big Guns
Est. 62 min
9 exercises
Preacher Curl Machine
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
9 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Falling Curl
1 Set x 1 Rep
Day 6
Huge Back*
Est. 59 min
9 exercises
Machine Assisted Pull-Up
5 Sets x 10 Reps
V Bar Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Rope Lat Pulldown
3 Sets x 6 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Day 7
Abs 1
Est. 17 min
3 exercises
Weighted Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 8
Abs 2
Est. 43 min
5 exercises
Weighted Side Bend
3 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 40 Reps
Bench Oblique Crunch
3 Sets x 30 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
