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 7 exercises, 49 mins

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

Chest Back 7 exercises, 43 mins

Barbell Deadlift	5x15,12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x15,12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x15,12 reps	rest: 60s
Barbell Bench Press	4x12,10,8,8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
	3x10 reps	rest: 30s

Shoulders 7 exercises, 1 hr 6 mins

Barbell Shoulder Press	3x20 reps	rest: 60s
	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Barbell Front Raise	4x10 reps	rest: 60s
Leverage Machine Shrug	5x15 reps	rest: 60s
Crunch	4x50 reps	rest: 30s

triceps and biceps 7 exercises, 54 mins

Barbell Tricep Extension	4x15,12,10,8 reps	rest: 60s
Barbell Curl	4x15,12,10,8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 30s
Bench Dip	4x15 reps	rest: 30s
Dumbbell Concentration Curl	4x10 reps	rest: 30s
Leg Raise	4x25 reps	rest: 30s

Legs 7 exercises, 55 mins

Barbell Squat	4x20,12,10,8,6 reps	rest: 60s
Barbell Glute Bridge	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Step-Up	4x12 reps	rest: 60s
Barbell Calf Raise	4x15 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 30s