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BULKING

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BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice.WARNING Exercise is inherently strenuous and potentially dangerous. Stay BUFF. W ARNING! . Stay safe. Consult your physician before starting any exercise program.

but also set the standard for the upcoming phases. Even small increments of 2 1/2lbs to 5lbs are considered good progress. this is a fairly simple phase so you’ll want to focus on form.2  STRENGTH NOTE: The goal in this phase is to not only find your strengths and weaknesses. As you can see. DAY 1 – FULL BODY {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 85% 1RM Rest Times: 90 – 120 seconds between sets Push Press  3 sets x 6 reps Front Squats  3 sets x 6 reps Seated V-grip Row  3 sets x 6 reps Incline Barbell Press  3 sets x 6 reps Core: Planks  3 sets x 60 seconds DAY 2 – FULL BODY {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 85% 1RM Rest times: 90 – 120 seconds between sets Trap Bar DL  3 sets x 6 reps Farmer’s Walk  3 sets x Max Time Rack Pull  3 sets x 6 reps Dips (weighted)  3 sets x 6 reps Core: Leg Raise (Full ROM)  3 sets x 10 reps DAY 3 – FULL BODY {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 85% 1RM Rest Times: 90 – 120 seconds between sets Back Squat  3 sets x 6 reps T-Bar Row  3 sets x 6 reps Overhead Press  3 sets x 6 reps Close Grip Press  3 sets x 6 reps Core: Wood Chops  3 sets x 10 reps (each side) 47 . Track your weights and try to increase the load slightly for the second week. phase 1 weeks 1 . function and getting confident in lifting HEAVY.

and introduce isolation exercises to help recruit more activation in focused areas. but as any buff dude will know. DAY 1 – UPPER PUSH {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 – 90 seconds between sets Bench Press (DB)  4 sets x 10 reps Dumbbell Seated Press  4 sets x 10 reps Weighted Chest Dips  4 sets x 10 reps Lateral Raise  4 sets x 10 reps Skull Crushers  4 sets x 10 reps Core: Accordion Crunches  3 sets x 20 reps DAY 2 – LOWER PUSH {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 – 90 seconds between sets Back Squats  4 sets x 10 reps Single Leg Press  4 sets x 10 reps Glute Bridge  4 sets x 10 reps Leg Ext. The volume will increase as the weights will lower. the intensity will always be turned to 11. 4 sets x 10 reps Seated Calf Raise  4 sets x 10 reps Core: Otis up  3 sets x 15 reps 48 .4 NOTE: In this phase we’ll be focusing on the involvement of more muscle fibers throughout each muscle group.weeks 3 .

com/buffdudesworkouts to find out how! DAY 3 – UPPER PULL {10 minute WARM UP and/or ​​MOBILITY DRILLS} workout: 75% 1RM Rest Times: 60 – 90 seconds between sets Deadlift  4 sets x 10 reps Pull up (weighted)  4 sets x 10 reps Barbell High Pull  4 sets x 10 reps Pullover  4 sets x 10 reps Barbell Curl  4 sets x 10 reps Core: Back Extensions (weighted)  3 sets x 10 reps DAY 4 – LOWER PULL {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 – 90 seconds between sets Dumbbell RDL  4 sets x 10 reps Lying Hamstring Curls  4 sets x 10 reps Single Leg Seated Hamstring Curls  4 sets x 10 reps Good Mornings  3 sets x 10 reps Core: Roll Outs  3 sets x 15 reps 49 . phase 2 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.

6 NOTE: In Phase 3 we’ll be increasing the amount of days and percentage of 1RM while splitting the body into upper/lower. The goal is to continue your progression in strength by increasing the load and amount of days you train.weeks 5 . Take time to properly warm up and even include a warm up set or two for each exercise if needed.3 minutes between sets Deadlift  3 sets x 3 reps Bench Press  3 sets x 3 reps Hang Clean Press  3 sets x 3 reps Pull Ups (weighted)  3 sets x 3 reps Core: Weighted Planks  3 sets x 60 sec DAY 2 (LOWER) {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 90% 1RM Rest Times: 2 .3 minutes between sets Front Squats  3 sets x 3 reps Romanian Deadlift  3 x 3 reps Trap Bar Deadlift  3 x 3 reps Prowler Sled Push  3 sets x 20 yards Core: Oblique Crunches  3 sets x 10 reps 50 . DAY 1 (UPPER) {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 90% 1RM Rest Times: 2 .

3 minutes between sets Bent Over Row  3 sets x 3 reps Incline Press  3 sets x 3 reps Overhead Press  3 sets x 3 reps Floor Press (BB) 3 sets x 3 reps Core: Reverse Crunches  3 sets x 20 reps DAY 4 (LOWER) {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 90% 1RM Rest Times: 2 .com/buffdudesworkouts to find out how! DAY 3 (UPPER) {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 90% 1RM Rest Times: 2 .3 minutes between sets Back Squats  3 sets x 3 reps Leg Press  3 sets x 3 reps Hack Squats (BB) 3 sets x 3 reps Glute Bridge  3 sets x 3 reps Core: Cable Crunches  3 sets x 15 reps 51 . phase 3 STRENGTH Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.

This will mean you’ll also have to re-calculate your 1RM to make sure you’re estimating the proper weight to start with. Hammer Curl  4 sets x 8 reps Core: Back Ext.  4 sets x 8 reps Core: Roll Outs  3 sets x 20 reps DAY 2 – BACK & BICEPS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80% 1RM Rest Times: 60 – 90 seconds between sets Pull Downs  4 sets x 8 reps Rack Pulls  4 sets x 8 reps Single Arm DB Row  4 sets x 8 reps Barbell Curls  4 sets x 8 reps Pullover  4 sets x 8 reps Alt. (weighted)  3 sets x 12 reps 52 . you should start feeling stronger and more confident in your performance and capabilities in the gym. This fourth phase is back to hypertrophy but this time around we’ll be increasing the load to 80% and changing the workout split.8 NOTE: With the first three phases out of the way.weeks 7 . DAY 1 – CHEST & TRICEPS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80% 1RM Rest Times: 60 – 90 seconds between sets Bench Press (BB)  4 sets x 8 reps Landmine Press  4 sets x 8 reps Dips (weighted)  4 sets x 8 reps Skull Crushers  4 sets x 8 reps Cable Fly  4 sets x 8 reps Cable Rope Ext.

phase 4 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.com/buffdudesworkouts to find out how! DAY 3 .LEGS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80% 1RM Rest Times: 60 – 90 seconds between sets Zercher Squat  4 sets x 8 reps KB Swings  4 sets x 8 reps Walking Lunges (BB)  4 sets x 8 steps (each way) Legs Press  4 sets x 8 reps Leg Curls  4 sets x 8 reps Standing Calf Raise  4 sets x 10 reps DAY 4 – SHOULDERS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80% 1RM Rest Times: 60 – 90 seconds between sets Overhead Press  4 sets x 8 reps Lateral Raise  4 sets x 8 reps Hang Clean and Press (DB)  4 sets x 8 reps Face Pull (DB)  4 sets x 8 reps Front Raise (BB)  4 sets x 8 reps Shrugs  4 sets x 8 reps Core: Otis Ups 3 sets x 20 reps 53 .

1 rep Romanian DeadLift  5 sets x 5. 2. Your starting 1RM percentage will be close to 80% and you’ll work your way to 95 – 100% 1 RM. 2. 3. 4. 3. This is due to the fact that lowering the reps with each set will “feel” easier as you’re not performing as many repetitions even though you’re actually increasing the weight with each set. 2. a pyramid set can also work as a mental trick. 1 rep Back Squats  5 sets x 5. 3. 4. In addition to the physiological aspect. DAY 1 – PULL {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80 . 4. 4. 1 rep Bent Over Row  5 sets x 5.95% 1RM Rest Times: 2 . 3.3 minutes between sets Push Press  5 sets x 5.weeks 9 . 1 rep Bench Press  5 sets x 5. 4. 1 rep Core: Superman  3 sets x 15 reps 54 . 3. 2. if not set a new PR. 2. 2. 3.95% 1RM Rest Times: 2 . 2. 1 rep Core: Russian Twists (weighted)  3 sets x 20 reps DAY 2 – PUSH {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80 . 4. 1 rep Pull up (weighted) 5 sets x 5. 3. 3.10 NOTE: This will be the last phase for strength and we’ll be utilizing a 5 set with a 5. 2. 1 rep Dips  5 sets x 5. 4. 3. 1 rep scheme to try and get close to. 4. 2.3 minutes between sets Deadlift  5 sets x 5. 4.

4. 4. 1 rep Overhead Press  5 sets X 5.3 minutes between sets Barbell High Pull  5 sets x 5.com/buffdudesworkouts to find out how! DAY 3 – PULL {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80 . 3. 4. 3. 2. 4. 4. 3. 1 rep Rack Pull  5 sets x 5.95% 1RM Rest Times: 2 . 2. 2. 1 rep Incline Press  5 sets x 5. 1 rep Shrugs  5 sets x 5. 4. 4. 4. 3. 2. 1 rep Single Arm Row  5 sets x 5. 2. 2. 3. 2.95% 1RM Rest Times: 2 . 1 rep Leg Press  5 sets x 5. 3. 3. 2. 1 rep Core: Cable Crunches  3 sets x 10 reps DAY 4 – PUSH {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 80 . 1 rep Core: Leg Raise  3 sets x 15 reps 55 .3 minutes between sets Front Squat  5 sets x 5. 3. phase 5 STRENGTH Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.

90 seconds between sets Pull Downs  4 sets x 12 reps T-Bar Row  4 sets x 12 reps Straight Arm Pulldown  4 sets x 12 reps Landmine Press  4 sets x 12 reps Bench Press (DB)  4 sets x 12 reps Cable Fly  4 sets x 12 reps Core: Reverse Crunches  3 sets x 20 reps DAY 2 – LEGS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 . this will focus on higher volume and more isolation exercises and muscle groups.90 seconds between sets Zercher Squat  4 sets x 12 reps Romanian DL  4 sets x 12 reps Glute Bridge  4 sets x 12 reps Walking Lunges  4 sets x 12 steps (each way) Leg Curls  4 sets x 12 reps Calf Raise  4 sets x 12 reps 56 .12 NOTE: Here we go. we’re going to scale it back a bit (weight-wise) in this phase.weeks 11 . DAY 1 – BACK & CHEST {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 . Concentrating on a more “bodybuilding” split similar to phase 4. the final phase! Now that the heavy lifting is out of the way.

90 seconds between sets Cross Bench (weighted) Dips  3 sets x 12 reps Seated French Press  3 sets x 12 reps Cable (reverse grip) Ext.com/buffdudesworkouts to find out how! DAY 3 – SHOULDERS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 . phase 6 HYPERTROPHY Tip! Not sure how to do an exercise? Check out our “single exercise tutorials” playlist on youtube.  3 sets x 12 reps Chin Ups (weighted)  3 sets x 12 reps Preacher Bench Curls  3 sets x 12 reps Reverse (BB) Curls  3 sets x 12 reps Forearms: Finger Curls  3 sets x 12 reps Continues on next page >> 57 .90 seconds between sets Seated (DB) Shoulder Press  4 sets x 12 reps Upright Row (DB)  4 sets x 12 reps TRI SET Lateral Raise 4 sets x 12 reps Bent Over Reverse Fly Front Raise Core: Roll Outs  3 sets x 20 reps DAY 4 – ARMS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 .

90 seconds between sets Bent Over Row  4 sets x 12 reps Seated (v-grip) Row  4 sets x 12 reps Incline Press (BB)  4 sets x 12 reps Floor Press (DB)  4 sets x 12 reps SUPERSET Pullovers  4 sets x 12 reps Dips Core: Back Ext.12 HYPERTROPHY DAY 5 – LEGS {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 .  3 sets x 15 reps 58 .  4 sets x 12 reps Calf Raise  4 sets x 12 reps DAY 6 – BACK & CHEST {10 minute WARM UP and/or ​​MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 .90 seconds between sets Leg Press  4 sets x 12 reps Trap Bar Deadlift  4 sets x 12 reps Lying Leg Curl  4 sets x 12 reps Leg Ext. phase 6 weeks 11 .

YOU DID IT! We hope you enjoyed our 12 Week Bulking Plan. By following the plan and mixing in proper eating and rest you are now one big step closer to becoming a Buff Dude or Grrrl and we congratulate you on the hard work. consistency and determination to better yourself. everyone would be doing it. You’re a rare breed and for that we single bicep salute you! Thank you. hope you enjoyed the plan and most importantly… STAY BUFF! 59 . Having a Better Understanding of Food & Fitness isn’t easy and if it was.