BUFF DUDES BULKING BOOK FREE EDITION.pdf
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BULKING BOOK
WARNING Exercise is inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program. BUFF DUDES are not responsible for injuries or health problems incurred as a result of exercise or related advice. Stay safe. Stay BUFF.
! G N I N R A W
phase
weeks 1 - 2
1
STRENGTH
NOTE: The goal in this phase is to not only find your strengths and weaknesses, but also set the standard for the upcoming phases. As you can see, this is a fairly simple phase so you’ll want to focus on form, function and getting confident in lifting HEAVY. Track your weights and try to increase the load slightly for the second week. Even small increments of 2 1/2lbs to 5lbs are considered good progress.
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)
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weeks 3 - 4 NOTE: In this phase we’ll be focusing on the involvement of more muscle fibers throughout each muscle group, and introduce isolation exercises to help recruit more activation in focused areas. The volume will increase as the weights will lower, but as any buff dude will know, the intensity will always be turned to 11.
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. 4 sets x 10 reps Seated Calf Raise 4 sets x 10 reps Core: Otis up 3 sets x 15 reps
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phase
2
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 – 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
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weeks 5 - 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. Take time to properly warm up and even include a warm up set or two for each exercise if needed.
DAY 1 (UPPER) {10 minute WARM UP and/or MOBILITY DRILLS} Workout: 90% 1RM Rest Times: 2 - 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
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phase 3
STRENGTH 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 (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 - 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
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weeks 7 - 8 NOTE: With the first three phases out of the way, you should start feeling stronger and more confident in your performance and capabilities in the gym. This will mean you’ll also have to re-calculate your 1RM to make sure you’re estimating the proper weight to start with. This fourth phase is back to hypertrophy but this time around we’ll be increasing the load to 80% and changing the workout split.
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. 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. Hammer Curl 4 sets x 8 reps Core: Back Ext. (weighted) 3 sets x 12 reps
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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
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weeks 9 - 10 NOTE: This will be the last phase for strength and we’ll be utilizing a 5 set with a 5, 4, 3, 2, 1 rep scheme to try and get close to, if not set a new PR. Your starting 1RM percentage will be close to 80% and you’ll work your way to 95 – 100% 1 RM. In addition to the physiological aspect, a pyramid set can also work as a mental trick. 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.
DAY 1 – PULL {10 minute WARM UP and/or MOBILITY DRILLS} Workout: 80 - 95% 1RM Rest Times: 2 - 3 minutes between sets Deadlift 5 sets x 5, 4, 3, 2, 1 rep Pull up (weighted) 5 sets x 5, 4, 3, 2, 1 rep Romanian DeadLift 5 sets x 5, 4, 3, 2, 1 rep Bent Over Row 5 sets x 5, 4, 3, 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 - 95% 1RM Rest Times: 2 - 3 minutes between sets Push Press 5 sets x 5, 4, 3, 2, 1 rep Back Squats 5 sets x 5, 4, 3, 2, 1 rep Bench Press 5 sets x 5, 4, 3, 2, 1 rep Dips 5 sets x 5, 4, 3, 2, 1 rep Core: Superman 3 sets x 15 reps
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phase
5
STRENGTH 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 – PULL {10 minute WARM UP and/or MOBILITY DRILLS} Workout: 80 - 95% 1RM Rest Times: 2 - 3 minutes between sets Barbell High Pull 5 sets x 5, 4, 3, 2, 1 rep Rack Pull 5 sets x 5, 4, 3, 2, 1 rep Single Arm Row 5 sets x 5, 4, 3, 2, 1 rep Shrugs 5 sets x 5, 4, 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 - 95% 1RM Rest Times: 2 - 3 minutes between sets Front Squat 5 sets x 5, 4, 3, 2, 1 rep Incline Press 5 sets x 5, 4, 3, 2, 1 rep Overhead Press 5 sets X 5, 4, 3, 2, 1 rep Leg Press 5 sets x 5, 4, 3, 2, 1 rep Core: Leg Raise 3 sets x 15 reps
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weeks 11 - 12 NOTE: Here we go, the final phase! Now that the heavy lifting is out of the way, we’re going to scale it back a bit (weight-wise) in this phase. Concentrating on a more “bodybuilding” split similar to phase 4, this will focus on higher volume and more isolation exercises and muscle groups.
DAY 1 – BACK & CHEST {10 minute WARM UP and/or MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 - 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 - 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
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phase
6
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 – SHOULDERS {10 minute WARM UP and/or MOBILITY DRILLS} Workout: 75% 1RM Rest Times: 60 - 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 Cross Bench (weighted) Dips 3 sets x 12 reps Seated French Press 3 sets x 12 reps Cable (reverse grip) Ext. 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 >>
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phase
6
weeks 11 - 12 HYPERTROPHY
DAY 5 – LEGS {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. 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 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. 3 sets x 15 reps
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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. Having a Better Understanding of Food & Fitness isn’t easy and if it was, 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
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