Buff Dudes - Phase 1
Bulking
Intermediate
Barbell
Plan Details
The Buff Dudes - Phase 1 routine by cajwitt is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 57 min
6 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 56 min
6 exercises
Barbell Deadlift
4 Sets x 20 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 3
Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Legs & Calves
Est. 51 min
5 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 5
Shoulders & Traps
Est. 49 min
5 exercises
Barbell Military Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Cardio
Est. 0 min
0 exercises
This day is empty
