B.U.F.F Dudes 12 week program week 7-9
General
Intermediate
Machine strength
Plan Details
The B.U.F.F Dudes 12 week program week 7-9 routine by hoodebaugh is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
At this point in the program the body is increasing in strength and size. It will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12 week program.
Routine detail
Mon
Chest & Back
Est. 43 min
8 exercises
Pull-Up
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Seated Row
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Landmine Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,8 Reps
Tue
Legs
Est. 43 min
7 exercises
Barbell Squat
5 Sets x 20,12,10,8,4 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Hack Squat
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20,12,10,8,8 Reps
Wed
Shoulder
Est. 40 min
7 exercises
Barbell Military Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Barbell upright row wide grip
4 Sets x 12,10,8,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Reverse upright row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 15,12,10,8,8 Reps
Thu
Back Bicep
Est. 42 min
7 exercises
Barbell Deadlift
5 Sets x 12,10,8,6,2 Reps
Cable Seated Row
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Fri
Chest Triceps
Est. 41 min
7 exercises
Dumbell incline fly to close press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
underhand cable fly
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Sat
Legs
Est. 42 min
6 exercises
Machine Leg Press
5 Sets x 20,12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
single leg extensions
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 15,12,10,8,8 Reps
