Buff dudes cutting plan - phase 2 - (full workout with all exercises) - Buff Dudes
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Date: 2022-03-24
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Comments and reviews: 8
Gonzalo
P2D1: Chest & back
- Deadlifts 5 sets x 15/12/10/8/6 reps
- Pull-Ups (Negatives) 4 sets x 10 reps
- T-Bar Rows 4 sets x 12/10/8/8 reps
- Straight Arm Pull-Downs 4 sets x 10 reps
- Incline Barbell Press 5 sets x 15/12/10/8/6 reps
- Twisting Dumbbell Flat Press 4 sets x 12/10/8/6 reps
- Cable Crossovers 4 sets x 10 reps
- ABS: Circular Crunches 3 sets x 20 reps (each way)
P2D2: Legs
- Front Squats 5 sets x 15/12/10/8/6 reps
- Dumbbell Romanian Deadlifts 4 sets x 12/10/8/6 reps
- Walking Lunges 4 sets x 10 reps (each way)
- Leg Extensions 3 sets x 10 reps
- Hamstring Curls 3 sets x 10 reps
- Seated Calf Raises 5 sets x 10 reps
- ABS: Accordion Crunches 3 sets x 20 reps
P2D3: Shoulders
- Push Press 5 sets x 15/12/10/8/6 reps
- Dumbbell Upright Rows 4 sets x 12/10/8/6 reps
- Cable Face Pulls 4 sets x 10 reps
- Barbell Underhand Front Raises 4 sets x 10 reps
- Dumbbell Shrugs 5 sets x 15/12/10/8/6 reps
- ABS: Otis Ups 3 sets x 20 reps
P2D4: Arms
- Reverse Grip Barbell Press 4 sets x 15/12/10/8 reps
- Lying Dumbbell Tricep Extensions 4 sets x 10 reps
- Rope Extensions 4 sets x 10 reps
- Underhand Pull-Downs 4 sets x 15/12/10/8 reps
- Dumbell Bi-Lateral Hammer Curls 4 sets x 10 reps
- Preacher Bench Curls 4 sets x 10 reps
- ABS: Hanging Scissor Kicks 3 sets x 10 reps (each leg)
P2D5: Legs
- Leg Press 5 sets x 15/12/10/8/6 reps
- Step Ups 4 sets x 10 reps (each leg)
- Hack Squats 4 sets x 12/10/8/6 reps
- Single Leg Romanian Deadlifts 4 sets x 10 reps (each leg)
- Standing Calf Raises 4 sets x 15 reps
- ABS: Cable Oblique Crunches 3 sets x 20 reps (each side)
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P2D1: Chest & back
- Deadlifts 5 sets x 15/12/10/8/6 reps
- Pull-Ups (Negatives) 4 sets x 10 reps
- T-Bar Rows 4 sets x 12/10/8/8 reps
- Straight Arm Pull-Downs 4 sets x 10 reps
- Incline Barbell Press 5 sets x 15/12/10/8/6 reps
- Twisting Dumbbell Flat Press 4 sets x 12/10/8/6 reps
- Cable Crossovers 4 sets x 10 reps
- ABS: Circular Crunches 3 sets x 20 reps (each way)
P2D2: Legs
- Front Squats 5 sets x 15/12/10/8/6 reps
- Dumbbell Romanian Deadlifts 4 sets x 12/10/8/6 reps
- Walking Lunges 4 sets x 10 reps (each way)
- Leg Extensions 3 sets x 10 reps
- Hamstring Curls 3 sets x 10 reps
- Seated Calf Raises 5 sets x 10 reps
- ABS: Accordion Crunches 3 sets x 20 reps
P2D3: Shoulders
- Push Press 5 sets x 15/12/10/8/6 reps
- Dumbbell Upright Rows 4 sets x 12/10/8/6 reps
- Cable Face Pulls 4 sets x 10 reps
- Barbell Underhand Front Raises 4 sets x 10 reps
- Dumbbell Shrugs 5 sets x 15/12/10/8/6 reps
- ABS: Otis Ups 3 sets x 20 reps
P2D4: Arms
- Reverse Grip Barbell Press 4 sets x 15/12/10/8 reps
- Lying Dumbbell Tricep Extensions 4 sets x 10 reps
- Rope Extensions 4 sets x 10 reps
- Underhand Pull-Downs 4 sets x 15/12/10/8 reps
- Dumbell Bi-Lateral Hammer Curls 4 sets x 10 reps
- Preacher Bench Curls 4 sets x 10 reps
- ABS: Hanging Scissor Kicks 3 sets x 10 reps (each leg)
P2D5: Legs
- Leg Press 5 sets x 15/12/10/8/6 reps
- Step Ups 4 sets x 10 reps (each leg)
- Hack Squats 4 sets x 12/10/8/6 reps
- Single Leg Romanian Deadlifts 4 sets x 10 reps (each leg)
- Standing Calf Raises 4 sets x 15 reps
- ABS: Cable Oblique Crunches 3 sets x 20 reps (each side)
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Harry
Day 1 Back and Chest-
Deadlifts 5 sets x 15/12/10/8/6 reps-
Pull-ups (negatives) 4 sets x 10 reps-
T-bar rows 4 sets x 12/10/8/8 reps-
Straight arm pulldowns 4 sets x 10 reps-
Incline barbell press 5 sets x 15/12/10/8/6 reps-
Twisting db flat press 4 sets x 12/10/8/6 reps-
Cable crossovers 4 sets x 10 reps-
Abs: circular crunches 3 sets x 20 reps (each way)-
Day 2 Legs-
Front squats 5 sets x 15/12/10/8/6 reps-
Db romanian deadlifts 4 sets x 12/10/8/6-
Walking lunges 4 sets x 10 reps (each way)-
Leg extensions 3 sets x 10 reps-
Hamstring curls 3 sets x 10 reps-
Seated calf raises 5 sets x 10 reps-
Abs: accordion crunches 3 sets x 20 reps-
Day 3 Shoulders-
Push press 5 sets x 15/12/10/8/6 reps-
Db upright rows 4 sets x 12/10/8/6 reps-
Cable face pulls 4 sets x 10 reps-
Bb underhand front raises 4 sets x 10 reps-
Dumbbell shrugs 5 sets x 15/12/10/8/6 reps-
Otis ups 3 sets x 20 reps-
Day 4 Arms-
Reverse grip barbell press 4 sets x 15/12/10/8 reps-
Lying db triceps extensions 4 sets x 10 reps-
Rope extensions 4 sets x 10 reps-
Underhand pulldowns 4 sets x 15/12/10/8 reps-
Db bilateral hammer curl 4 sets x 10 reps-
Preacher bench curls 4 sets x 10 reps-
Hanging scissor kicks 3 sets x 10 reps (each way)-
Day 5 Legs-
Leg press 5 sets x 15/12/10/8/6 reps-
Step-ups 4 sets x 10 reps (each way)-
Hack squats 4 sets x 12/10/8/6 reps-
Single leg romanian dl-s 4 sets x 10 reps (each way)-
Standing calf raise machine 4 sets x 15 reps-
Cable oblique crunches 3 sets x 20 reps (each way)
reply
Day 1 Back and Chest-
Deadlifts 5 sets x 15/12/10/8/6 reps-
Pull-ups (negatives) 4 sets x 10 reps-
T-bar rows 4 sets x 12/10/8/8 reps-
Straight arm pulldowns 4 sets x 10 reps-
Incline barbell press 5 sets x 15/12/10/8/6 reps-
Twisting db flat press 4 sets x 12/10/8/6 reps-
Cable crossovers 4 sets x 10 reps-
Abs: circular crunches 3 sets x 20 reps (each way)-
Day 2 Legs-
Front squats 5 sets x 15/12/10/8/6 reps-
Db romanian deadlifts 4 sets x 12/10/8/6-
Walking lunges 4 sets x 10 reps (each way)-
Leg extensions 3 sets x 10 reps-
Hamstring curls 3 sets x 10 reps-
Seated calf raises 5 sets x 10 reps-
Abs: accordion crunches 3 sets x 20 reps-
Day 3 Shoulders-
Push press 5 sets x 15/12/10/8/6 reps-
Db upright rows 4 sets x 12/10/8/6 reps-
Cable face pulls 4 sets x 10 reps-
Bb underhand front raises 4 sets x 10 reps-
Dumbbell shrugs 5 sets x 15/12/10/8/6 reps-
Otis ups 3 sets x 20 reps-
Day 4 Arms-
Reverse grip barbell press 4 sets x 15/12/10/8 reps-
Lying db triceps extensions 4 sets x 10 reps-
Rope extensions 4 sets x 10 reps-
Underhand pulldowns 4 sets x 15/12/10/8 reps-
Db bilateral hammer curl 4 sets x 10 reps-
Preacher bench curls 4 sets x 10 reps-
Hanging scissor kicks 3 sets x 10 reps (each way)-
Day 5 Legs-
Leg press 5 sets x 15/12/10/8/6 reps-
Step-ups 4 sets x 10 reps (each way)-
Hack squats 4 sets x 12/10/8/6 reps-
Single leg romanian dl-s 4 sets x 10 reps (each way)-
Standing calf raise machine 4 sets x 15 reps-
Cable oblique crunches 3 sets x 20 reps (each way)
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Jessica
I am SO happy you have the videos to go with the book. I bought the book and just starting this phase but alot I wasn't familiar with. So with my book in hand and having a visual it has helped ALOT. Also, chicken and salsa in the slow cooker is my new family fav.
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I am SO happy you have the videos to go with the book. I bought the book and just starting this phase but alot I wasn't familiar with. So with my book in hand and having a visual it has helped ALOT. Also, chicken and salsa in the slow cooker is my new family fav.
reply
Jordan
That is for putting them all together like this!
Day 1 is so long, it took me almost two hours to complete with stretches and a warm up. Can you move one or two of the exercises to a different day? Or is it best to keep everything together?
reply
That is for putting them all together like this!
Day 1 is so long, it took me almost two hours to complete with stretches and a warm up. Can you move one or two of the exercises to a different day? Or is it best to keep everything together?
reply
//SILVER
The program is great! On my second week of Phase 2 and iv dropped enough body fat for my serratus to finally start showing. Abs are popping out way more than before too! Cant wait to see the results at the end.
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The program is great! On my second week of Phase 2 and iv dropped enough body fat for my serratus to finally start showing. Abs are popping out way more than before too! Cant wait to see the results at the end.
reply
Gtank
Prep phase done, phase 1 done. First day of phase 2 and scared as hell. Thank goodness its friday and the gym will be empty. Wish me luck people. If I don't make it back. I died in the gym.
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Prep phase done, phase 1 done. First day of phase 2 and scared as hell. Thank goodness its friday and the gym will be empty. Wish me luck people. If I don't make it back. I died in the gym.
reply
Doodle
Is it ok to keep the reps at 8? I feel like I can-t hang with the 15, 12, etc and I don-t want to end up not being consistent because it-s to mentally tough.
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Is it ok to keep the reps at 8? I feel like I can-t hang with the 15, 12, etc and I don-t want to end up not being consistent because it-s to mentally tough.
reply
Schmidty
So I get to do this program - planet fitness, and they dont have that option to do the T bar rows, so what are my other options to do them?
reply
So I get to do this program - planet fitness, and they dont have that option to do the T bar rows, so what are my other options to do them?
reply
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