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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)

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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 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

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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

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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) 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

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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

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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 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)

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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

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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 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

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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

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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 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

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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 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 >>

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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.

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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…

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