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Buff Dudes Bulking Plan - Phase 6

Ryknow7560

Feb 18th 2019

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Buff Dudes Bulking Plan - Phase 6

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 - Back & Chest (75% 1RM) 8 exercises, 1 hr 16 mins

	Elliptical Training	1x0 reps	rest: 6s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 75s
	T Bar Row	4x12 reps	rest: 75s
	Cable Shoulder Extension	4x12 reps	rest: 75s
		4x12 reps	rest: 75s
	Dumbbell Bench Press	4x12 reps	rest: 75s
		4x12 reps	rest: 75s
	Decline Reverse Crunch	3x20 reps	rest: 60s

Day 2 - Legs (75% 1RM) 7 exercises, 1 hr 11 mins

	Recumbent Bike	1x0 reps	rest: 6s
	Barbell Zercher Squat	4x12 reps	rest: 75s
	Barbell Romanian Deadlift	4x12 reps	rest: 75s
	Barbell Glute Bridge	4x12 reps	rest: 75s
	Dumbbell Walking Lunge	4x12 reps	rest: 75s
	Machine Leg Curl (Prone)	4x12 reps	rest: 75s
	Machine Calf Raise	4x12 reps	rest: 75s

Day 3 - Shoulders (75% 1RM) 7 exercises, 1 hr 1 min

	Elliptical Training	1x0 reps	rest: 6s
	Dumbbell Seated Shoulder Press	4x12 reps	rest: 75s
	Dumbbell Upright Row	4x12 reps	rest: 75s
	Dumbbell Lateral Raise	4x12 reps	rest: 0s
	Dumbbell Bent-Over Reverse Fly	4x12 reps	rest: 0s
	Dumbbell One-Arm Front Raise	4x12 reps	rest: 90s
	Barbell Ab Rollout	3x20 reps	rest: 60s

Day 4 - Arms (75% 1RM) 8 exercises, 1 hr 1 min

	Elliptical Training	1x0 reps	rest: 6s
	Weighted Bench Dip	3x12 reps	rest: 70s
	Barbell Seated Tricep Extension	3x12 reps	rest: 70s
		3x12 reps	rest: 70s
	Chin-Up	3x12 reps	rest: 70s
	Barbell Preacher Curl	3x12 reps	rest: 70s
	Dumbbell Reverse Bicep Curl	3x12 reps	rest: 70s
		3x12 reps	rest: 70s

Day 5 - Legs (75% 1RM) 6 exercises, 59 mins

	Recumbent Bike	1x0 reps	rest: 6s
	Machine Leg Press	4x12 reps	rest: 90s
		4x12 reps	rest: 90s
	Machine Leg Curl (Prone)	4x12 reps	rest: 90s
	Machine Leg Extension	4x12 reps	rest: 90s
	Machine Calf Raise	4x12 reps	rest: 60s

Day 6 - Back & Chest (75% 1RM) 8 exercises, 1 hr 19 mins

	Elliptical Training	1x0 reps	rest: 6s
	Barbell Bent-Over Row	4x12 reps	rest: 75s
	Cable Elevated Row	4x12 reps	rest: 75s
	Barbell Incline Bench Press	4x12 reps	rest: 75s
		4x12 reps	rest: 75s
	Dumbbell Pullover	4x12 reps	rest: 75s
	Dip	4x12 reps	rest: 75s
	Back Hyperextension	4x15 reps	rest: 60s

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