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 Squats 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 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 Tuesday Legs 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 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 Thursday Back & Biceps 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 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 Saturday Legs & Calves WEEKS 10 - 12 Monday Legs Squats 5 sets 20,12,10,8,4 reps Superset Romanian Dead Lifts Single Leg Hip Lifts 4 sets 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 Pull Ups 4 sets 4 sets 12 reps (pre – exhaust) 12 reps Superset Incline Barbell Press Incline Dumbbell Fly 4 sets 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 Dips (weighted) 4 sets 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 Cable Front Raise (rope) 4 sets 4 sets 12 reps 12 reps Superset Upright Row Reverse Upright Row 4 sets 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 EZ-Bar Close Grip Press 4 sets 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 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) Machine Fly 4 sets 4 sets 10 reps reps 10 reps Superset Underhand Pull Downs Underhand Dumbbell Fly 4 sets 4 sets 12,10,8,8 reps 12 reps Saturday Chest & Back
