Buff Dudes Bulking Phase 1
Bulking
Intermediate
Machine strength
Plan Details
The Buff Dudes Bulking Phase 1 routine by ttamertt is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
P2 Day 2 - Lower Push
Est. 129 min
15 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Weighted Crunch
3 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Any
P2 Day 4 - Lower Pull
Est. 73 min
8 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Barbell Ab Rollout
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Any
Chest Tricep
Est. 125 min
14 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Landmine Chest Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline One-Arm Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 15 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Any
Arms & Trap.
Est. 127 min
15 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Any
P2 Day 1 - Upper Push
Est. 106 min
12 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Any
*P2 Day 3 - Upper Pull
Est. 169 min
20 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Any
P1 Day 2 - Full Body
Est. 68 min
7 exercises
Barbell One-Arm Side Deadlift
4 Sets x 6 Reps
Dumbbell Walking Lunge
4 Sets x 6 Reps
Barbell Rack Pull
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Leg Raise with Hip Thrust
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Any
P1 Day 3 - Full Body
Est. 60 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Barbell Row
4 Sets x 6 Reps
Leverage Shoulder Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Reverse Wood Chop
4 Sets x 10 Reps
Any
P1 Day 1 - Full Body
Est. 53 min
6 exercises
Barbell Front Squat
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Machine Lateral Shoulder Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 6 Reps
Plank
4 Sets
Barbell Incline Bench Press
4 Sets x 6 Reps
Any
Back & Chest
Est. 73 min
8 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
