Buff Dude Routine
Bulking
Intermediate
Machine strength
Plan Details
The Buff Dude Routine routine by ferguson2199 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Buff Dudes routine
Routine detail
Day 1
Chest & Shoulders
Est. 76 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Bradford Rocky Press
4 Sets x 8 Reps
Day 2
Back & Biceps
Est. 79 min
10 exercises
Weighted Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Day 3
Triceps & Traps
Est. 79 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Weight Plate Shrug
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 4
Legs & Traps
Est. 52 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 5
Arms
Est. 97 min
10 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
