B.U.F.F Dudes 12 week program week 4-6

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts

Monday
Tuesday
Wednesday
Thursday
Friday

Legs Calves 6 exercises, 43 mins

Barbell Squat	5x20,12,10,8,6 reps	rest: 60s
Barbell Romanian Deadlift	4x12,10,8,8 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Machine Seated Calf Raise	5x15 reps	rest: 30s

Chest Back 8 exercises, 50 mins

Barbell Deadlift	5x15,12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x15,12,10,8 reps	rest: 60s
Pull-Up	4x15 reps	rest: 30s
Barbell Bench Press	4x12,10,8,8 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 30s
Cable Cross-Over	4x12 reps	rest: 30s
Machine Seated Row	4x12,10,8,8 reps	rest: 30s
	4x10 reps	rest: 30s

Shoulders 6 exercises, 44 mins

Barbell Bradford Rocky Press	2x20 reps	rest: 30s
Dumbbell Arnold Press	4x12,10,8,8 reps	rest: 60s
	4x12 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 30s
Barbell Front Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x12 reps	rest: 30s

triceps and biceps 6 exercises, 42 mins

Barbell Tricep Extension	4x15,12,10,8 reps	rest: 60s
Barbell Curl	4x15,12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s
Dip	4x15 reps	rest: 30s
Dumbbell Concentration Curl	4x10 reps	rest: 30s

Legs 5 exercises, 43 mins

Machine Leg Press	5x20,12,10,8,6 reps	rest: 60s
Barbell Glute Bridge	4x12 reps	rest: 60s
Barbell Front Squat	4x12,10,8,8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 60s
Donkey Calf Raise	4x15 reps	rest: 60s