Buff Dudes Pre-12 week program
General
Beginner
Barbell
Plan Details
The Buff Dudes Pre-12 week program routine by CalebMerritt is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Pre-plan workout for the Buff Dudes 12 week plan. Dips and pull-ups are listed as assisted because I personally can't do them normal. Bent over rows on day 1 should be Pendlay rows. Dips on day 3 should be Chest Dips. Abs are optional, suggested to be done after each workout.
Routine detail
Mon
Day 1
Est. 51 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Wed
Day 2
Est. 50 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Fri
Day 3
Est. 51 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
Machine Assisted Dip
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
Abs
Est. 34 min
4 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 40 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 40 Reps
