Buff Dudes 12 Week Workout Program

B.U.F.F. DUDES 12 WEEK PROGRAM Note: A lot of the exercises (mainly the major compound exercises) will stay the same throughout the program because of not only the great advantages these certain exercises will have in many different ways (inside and outside of the gym) but also it’s a great way to track your progression in gaining foundational strength. The main changes in the program will be the amount of exercises, sets, reps, and also weight in the changing weeks. You’ll notice that every major compound movement will work in a pyramid scheme, going up in weight as you decrease the reps; this will promote not only the amount of muscle fibers that are involved in the lift but also you will reap the benefits of gaining strength due to the constant increase in weight. Also in the program you will notice that almost every isolation exercise will stay with the same rep range throughout the 3 – 4 sets. The reason we keep higher repetitions in the isolation exercises is that we want to promote not only hypertrophy but also endurance in the smaller muscle groups (or isolated muscle group). Our hypothesis is that when dealing with compound exercises, you don’t want the smaller (secondary) muscles to burn out and hold you back from lifting heavy and concentrating on the major muscles involved in the lift. You will notice at the end of the program the pyramiding scheme will decrease as the supersets are introduced. The reason behind this is that we want to concentrate on muscle strength, density, and endurance in the beginning and at the end we will concentrate on drawing out the definition and striations of the fibers.

WEEKS 1 - 3 (Prep Phase) Monday Chest & Triceps Incline Barbell Press

4 sets 

15,12,10,8 reps

Barbell Flat Bench

4 sets 

12,10,8,8 reps

Incline Dumbbell Fly

4 sets 

10 reps

Chest Dips (body weight)

4 sets 

15 reps

Standing French Press

4 sets 

12 reps

Dumbbell Kickbacks

3 sets 

10 reps

Deadlift

4 sets 

20,15,12,10 reps

Pull up

4 sets 

12 reps

Single Arm Dumbbell Row

4 sets 

10 reps

Underhand Barbell Row

4 sets 

12,10,8,8

Incline Dumbbell Curl

3 sets 

10 reps

Preacher Curl

3 sets 

10 reps

Squats

4 sets 

15,12,10,8 reps

Walking Lunges

3 SETS  10 steps (each way)

Leg Press

4 sets 

12,10,8,8

Standing Leg Curls (machine)

4 sets 

12 reps

Seated Calf Raise

5 sets 

15 reps

Tuesday Back & Biceps

Wednesday Legs & Calves

Thursday Shoulders & Trapezius Overhead Press

4 sets 

15,12,10,8 reps

Upright Row

4 sets 

12,10,8,8 reps

Dumbbell Lateral Raise

4 SETS10 reps

Face Pulls (rope)

4 sets 

12 reps

Barbell Shrugs

5 sets 

12 reps

WEEKS 4 - 6 Monday Legs & Calves Squats

5 sets 

20,12,10,8,6 reps

Romanian Dead Lifts

4 sets 

12,10,8,8 reps

Walking Lunges

4 sets  10 steps (each way)

Legs Extensions

3 sets 

12 reps

Standing Hamstring Curls

3 sets 

12 reps

Seated Calf Raises

5 sets 

15 reps

Dead Lift

5 sets 

15,12,10,8,6 reps

Incline Barbell Press

4 sets 

15,12,10,8 reps

Pull Ups

4 sets 

15 reps

Barbell Bench Press

4 sets 

12,10,8,8 reps

Straight Arm Pull Down

4 sets 

12 reps

Cable Cross Over

4 sets 

12 reps

T-Bar Row

4 sets 

12,10,8,8 reps

Incline Dumbbell Fly w/ Close Press 4 sets 

10 reps (each)

Tuesday Chest & Back

Wednesday Shoulders & Trapezius Bradford Press (warm up)

2 sets 

20 reps

Standing Arnold Press

4 sets 

12,10,8,8 reps

Single Cable Lateral Raise (behind back) 4 sets12 reps Face Pulls (rope)

4 sets 

12 reps

Barbell Front Raise

4 sets 

10 reps

Dumbbell Shrugs

5 sets 

12 reps

Thursday Triceps & Biceps Barbell Skull Crusher

4 sets 

15,12,10,8 reps

Barbell Curls

4 sets 

15,12,10,8 reps

Rope Extensions

4 sets 

12 reps

Dumbbell Bi-Lateral Hammer Curls

4 sets 

12 reps

Triceps Dips (lockout)

4 sets 

15 reps

Concentration Curls

4 sets 

10 reps

Leg Press

5 sets 

20,12,10,8,6 reps

Hip Extensions (lifts)

4 sets 

12 reps

Front Squats

4 sets 

12,10,8,8 reps

Single Leg Romanian Dead Lift

4 sets 

12 reps

Donkey Calf Raises

4 sets 

15 reps

Friday Legs & Calves

Note: These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts.

WEEKS 7 - 9 Monday Chest & Back Pull Ups 4 sets 

20 reps

Incline Barbell Press 4 sets 

15,12,10,8 reps

Bent Over T-Bar Row 4 sets 

12,10,8,8 reps

Flat Dumbbell Press 4 sets 

12,10,8,8 reps

Dumbbell Pull Overs

4 sets 

10 reps

Landmine Press

4 sets 

10 reps

Single Arm Dumbbell Row (Chainsaws)

4 sets 

12,10,8,8 reps

Chest Dips (weighted)

4 sets 

12,10,8,8 reps

5 sets 

20,12,10,8, 4 reps

Romanian Deadlifts 4 sets 

12,10,8,8 reps

Walking Lunges 4 sets 

10 steps each way

Tuesday Legs Squats

Hack Squats

4 sets 

12,10,8,8 reps

Seated Hamstring Curls

3 sets 

12 reps

Leg Extensions 3 sets 

12 reps

Seated Calf Raises

5 sets 

20,15,12,10,8 reps

Wednesday Shoulders & Trapezius Overhead Press

5 sets 

15,12,10,8,6 reps

Dumbbell Lateral Raise 4 sets 

12,10,8,8 reps

Upright Rows (wide grip) 4 sets 

12,10,8,8 reps

Bent Over Dumbbell Reverse Fly 4 sets 

10 reps

Reverse Upright Row

4 sets 

10 reps

Alternating Dumbbell Front Raise 4 sets 

10 reps

Barbell Shrugs 5 sets 

15,12,10,8,8 reps

Thursday Back & Biceps Dead Lift 5 sets 

12,10,8,6,2 reps

Seated Cable Rows 4 sets 

12,10,8,8 reps

Straight Arm Pull Downs 4 sets 

10 reps

Under Hand Pull Downs 4 sets 

10 reps

Barbell Curls

4 sets 

12,10,8,6 reps

Alternating Dumbbell Hammer Curls 3 sets 

10 reps

Preacher Bench Concentration Curls 3 sets 

10 reps

continue on next page

Note: At this point in the program the body is increasing in strength and size. It will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. Switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program.

WEEKS 7 - 9 Friday Chest & Triceps Incline Dumbbell Fly to Close Press 4 sets 

10 reps

Flat Barbell Press 4 sets 

12,10,8,8 reps

Underhand Cable Fly

4 sets 

12 reps

Decline Dumbbell Press 4 sets 

12,10,8,8 reps

EZ-bar Skull Crusher 4 sets 

12,10,8,6 reps

Rope Extensions 3 sets 

10 reps

Cross Bench Dips (weighted) 3 sets 

10 reps

Saturday Legs & Calves Leg Press

5 sets 

20,12,10,8,6 reps

Step Ups (weighted)

4 sets 

10 reps

Dumbbell Romanian Deadlifts

4 sets 

10 reps

Single Leg Extensions 3 sets 

12 reps

Lying Leg Curls 3 sets 

12 reps

Standing Calf Raises

5 sets 

15,12,10,8,8 reps

WEEKS 10 - 12 Monday Legs Squats

5 sets 

20,12,10,8,4 reps

Superset Romanian Dead Lifts 4 sets  Single Leg Hip Lifts 4 sets 

10 reps 10 reps

Walking Lunges 4 sets  10 steps (each way) Superset Leg Extensions Leg Curls

4 sets  4 sets 

12 reps 12 reps

Standing Calf Raises

5 sets 

10 reps*

Superset Straight Arm Pull Down 4 sets  Pull Ups 4 sets 

12 reps (pre – exhaust) 12 reps

Superset Incline Barbell Press 4 sets  Incline Dumbbell Fly 4 sets 

10 reps 10 reps

Superset Bent Over Dumbbell Row (Bi-Lateral) Flat Bench Dumbbell Press

4 sets  4 sets 

10 reps 10 reps

Superset Dumbbell Pull-Over 4 sets  Dips (weighted) 4 sets 

10 reps 10 reps

Tuesday Chest & Back

Wednesday Shoulders & Trapezius Lateral Raise (pre-exhaust) 4 sets 

12 reps

Overhead Press 4 sets 

12,10,8,8 reps

Superset Bent Over Reverse Dumbbell Fly 4 sets  Cable Front Raise (rope) 4 sets 

12 reps 12 reps

Superset Upright Row 4 sets  Reverse Upright Row 4 sets 

12 reps 12 reps

Seated Dumbbell Shrugs

4 sets 

10 reps

Standing Behind the Back Barbell Shrugs 4 sets 

10 reps

* After 10 full reps finish with partial reps till failure

continue on next page

Note: In weeks 9 12 our goal is to be increasing not only the amount of weight per exercise but also the intensity per workout as well. This will be accomplished by introducing super sets, drop sets, forced reps, negatives, and so on, trying to involve as much muscle fiber as possible while feeding them the proper nutrition and promoting new growth that might not have been realized before.

WEEKS 10 - 12 Thursday Triceps & Biceps Superset Ez-Bar Skull Crusher 4 sets  EZ-Bar Close Grip Press 4 sets 

10 reps 10 reps

Barbell Curls (5 reps wide, mid, and then close grip) 4 sets 

15 reps

Superset Pronated Triceps Extension Supinated Triceps Extension Rope Triceps Extension 

4 sets 

10 reps each

Dumbbell Hammer Curls (bi-lateral)

4 sets 

10 reps

Concentration Curls 3 sets 

12 reps

Friday Legs Leg Press 10 sets  15,12,10,8,6 REPS Drop set 5 times on last set Hack Squats 5 sets 

12,10,8,8,6 reps

Standing Leg Curls 3 sets 

20 reps

Single Seated Calf Raise

3 sets 

20 reps

Standing Calf Raise 3 sets 

10 reps

Saturday Chest & Back Superset Bent Over Row Flat Barbell Press

4 sets  4 sets 

12,10,8,8 reps 12,10,8,8 reps

Superset Seated Low Row (cable) 4 sets  Machine Fly 4 sets 

10 reps reps 10 reps

Superset Underhand Pull Downs 4 sets  Underhand Dumbbell Fly 4 sets 

12,10,8,8 reps 12 reps