BULKING
B OOK
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.
phase
1
STRENGTH
WEEKS 1 - 2
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
CORE: PLANKS
3 SETS X 6 REPS
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
RACK PULL
3 SETS X MAX TIME
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
T-BAR ROW
3 SETS X 6 REPS
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
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
LATERAL RAISE
SKULL CRUSHERS
4 SETS X 10 REPS
4 SETS X 10 REPS
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
SINGLE LEG PRESS
GLUTE BRIDGE
LEG EXT.
SEATED CALF RAISE
CORE: OTIS UP
48
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 15 REPS
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
BARBELL CURL
4 SETS X 10 REPS
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
LYING HAMSTRING CURLS
SINGLE LEG SEATED HAMSTRING CURLS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
GOOD MORNINGS
3 SETS X 10 REPS
CORE: ROLL OUTS
3 SETS X 15 REPS
49
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)
CORE: WEIGHTED PLANKS
3 SETS X 3 REPS
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
CORE: OBLIQUE CRUNCHES
50
3 SETS X 20 YARDS
3 SETS X 10 REPS
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)
CORE: REVERSE CRUNCHES
3 SETS X 3 REPS
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)
GLUTE BRIDGE
CORE: CABLE CRUNCHES
3 SETS X 3 REPS
3 SETS X 3 REPS
3 SETS X 15 REPS
51
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
CABLE FLY
4 SETS X 8 REPS
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
BARBELL CURLS
PULLOVER
ALT. HAMMER CURL
CORE: BACK EXT. (WEIGHTED)
52
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 REPS
3 SETS X 12 REPS
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
KB SWINGS
WALKING LUNGES (BB)
LEGS PRESS
LEG CURLS
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 STEPS (EACH WAY)
4 SETS X 8 REPS
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
CORE: OTIS UPS
4 SETS X 8 REPS
3 SETS X 20 REPS
53
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
PULL UP (WEIGHTED)
5 SETS X 5, 4, 3, 2, 1 REP
5 SETS X 5, 4, 3, 2, 1 REP
ROMANIAN DEADLIFT
BENT OVER ROW
CORE: RUSSIAN TWISTS (WEIGHTED)
5 SETS X 5, 4, 3, 2, 1 REP
5 SETS X 5, 4, 3, 2, 1 REP
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
CORE: SUPERMAN
54
5 SETS X 5, 4, 3, 2, 1 REP
3 SETS X 15 REPS
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
RACK PULL
SINGLE ARM ROW
SHRUGS
CORE: CABLE CRUNCHES
5 SETS X 5, 4, 3, 2, 1 REP
5 SETS X 5, 4, 3, 2, 1 REP
5 SETS X 5, 4, 3, 2, 1 REP
5 SETS X 5, 4, 3, 2, 1 REP
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
CORE: LEG RAISE
5 SETS X 5, 4, 3, 2, 1 REP
3 SETS X 15 REPS
55
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
BENCH PRESS (DB)
CABLE FLY
4 SETS X 12 REPS
4 SETS X 12 REPS
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
56
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
UPRIGHT ROW (DB)
TRI SET
LATERAL RAISE
4 SETS X 12 REPS
4 SETS X 12 REPS
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
SEATED FRENCH PRESS
CABLE (REVERSE GRIP) EXT.
CHIN UPS (WEIGHTED)
PREACHER BENCH CURLS
REVERSE (BB) CURLS
FOREARMS: FINGER CURLS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
Continues on next page >>
57
phase
WEEKS 11 - 12
6
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
LYING LEG CURL
LEG EXT.
CALF RAISE
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
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.
58
3 SETS X 15 REPS
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 onebig 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’teasy 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…
59