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.

W ARNING!
 phase 1
weeks 1 - 2  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 youll 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
Farmers 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 well 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 well 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 youll
also have to re-calculate your 1RM to make sure youre estimating the proper weight
to start with. This fourth phase is back to hypertrophy but this time around well 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 well 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 youll 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 youre not performing as many
repetitions even though youre 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, were
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 isnt easy and if it was,
everyone would be doing it. Youre a rare breed and for that we single bicep salute you!

Thank you, hope you enjoyed the plan and most importantly

STAY
BUFF!
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