BULKING
BOOK
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Copyright © 2017 by Brandon White and Hudson White. All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without the
express written permission of the publisher except for the use of brief quotations in a book review.
Printed in the United States of America.
First Printing, 2017
ISBN 978-0-692-83551-7
B.U.F.F. Dudes, LLC
P.O. Box 758
Madras, OR 97741
www.buffdudes.us
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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.
!
G
N
I
N
R
WA
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tABLe oF Contents
Welcome
Who are the B.U.F.F. Dudes?
Why Bulk?
When Should You Bulk?
How Did The B.U.F.F. Dudes Bulk?
Beginners Bulking Guide
• Finding Your Caloric Needs
• Macronutrient Breakdown
• Figuring Out Your 1 Rep Max
• Daily Bulking Meal Examples
• Best Whole Foods for Bulking
• Our Favorite Bulking Recipes
• Helpful Kitchen Tools
• Bulking Mistakes to Avoid
Cardio
Mobility Routine
12 Week Bulking Plan
Stretching Routine
F.A.Q.
Gym Terms & Lingo
What Now?
Further Resources
Special Thanks
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WeLCoMe
Welcome to the B.U.F.F. (Better
Better Understanding of Food & Fitness)
Dudes 12 Week Bulking Plan.. A guide to putting on lean mass,
upping your strength levels and giving you the heads-up on
nutrition, as well as some of our favorite recipes, frequently
asked questions, the do’s and don’ts of bulking and a history on
how we bulked ourselves.
This workout program will consist of six phases,
each phase lasting two weeks for a total of 12
weeks. Throughout the six phases you’ll be
working on foundational strength building
blocks, performance and the fine-tuning of your
physique.
This is the 4th edition of our 12 Week Plan and the first to
focus directly on the process of building yourself bigger
and stronger. We’ve tried to top each previous edition and
with this version we feel we’ve built our finest yet. If you’d
like to check out previous editions you can find them on
our website at www.buffdudes.us.
We also have a video series of us going through this plan
ourselves at our YouTube channel: www.youtube.com/
buffdudes.. Follow along as we make ourselves and our
teenage buddy (and hopefully you!) bigger, stronger and
Buff Dudes approved.
HUDSON
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WHo
ARE
THE B.U.F.F.
DUDes?
We are brothers Hudson & Brandon White, two dudes who
decided to start the B.U.F.F. movement after coming up with the
idea to start a YouTube channel (www.youtube.com/buff
dudes)
(
which covers food & fitness in an entertaining and informative
style which is easy to understand and fun to watch.
When we first created our YouTube channel “buffdudes”
our 4 main goals were consistency, entertainment,
education and getting better with every video.
Although we are proud of every video, blog post
and social media article we’ve done there have
been certain benchmarks along the way. We
were blown away with the response to the first
three editions of the 12 Week Plan in 2014, 2015 and
2016 and receiving the hundreds of e-mails showing
your transformations and stories really inspired us to
bring it to the next level with this edition you’re holding
in your hands now.
So thank you for the continued support and we both
really appreciate all the positive feedback, motivational
stories and pictures and just knowing there’s a whole lot
of dudes and grrrls out there looking to become B.U.F.F.
BRANDON
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WHY BULK?
HEAD
Great question! If you’re holding this book in your hand (or reading the .pdf) you no
doubt plan on bulking or are at least curious about the process and how it could
benefit you. So let’s go over the positives!
Bulking is an excellent way to make
nutrition, workouts and recovery come
together as the ultimate triple threat in
order to help put lean mass on your body.
Do you want bigger legs? Arms? Glutes?
You’re not gonna get there without going
into a calorie surplus while hitting the
weights. A calorie surplus of course is a
slightly lengthier way of saying you’ll be
bulking, bro.
Lots of people get into solid workout
routines but neglect two of the
most important elements of
muscle growth: nutrition and
proper recovery. Without these
vital ingredients is it possible
to feel good and look great?
Possibly. But it’s also a good way to get
discouraged when you’re not making the
progress you’d like to and it feels like
all the hard work you’re putting into the
gym is a waste of time. It’s moments like
these when you have to ask yourself a
few questions. What is your goal weight?
What body parts do you want to focus on?
Are you more concerned about strength
or size? This is also when taking a good
look at your calories, macros and recovery
times come into play and that’s
exactly what we’ll be doing in this
plan: lining out your pathway to
success. So if your goal is to put
on muscle then with the help
of this plan that goal will be
exactly that, a success!
why?
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WHen
SHOULD
YOU BULK?
You want to make sure that when you bulk you’re benefiting from doing it
as opposed to ending up even farther from your goal. Let’s begin by looking
at ourselves in the mirror. What do you see? Do you want to build muscle or
would you like to be lean? Or, like most people, do you want both?
Let’s take a quick look at our handy
B.U.F.F. Dudes Body Fat Percentage poster
on the opposing page to get a better idea
of where your percentage is at so you can
decide if it’s a good time to bulk or not.
There’s a certain body fat percentage at
which you start to look really lean. It’s
around 10% for men and 20% for women.
There’s also a point where you start to
look a little like a fluff dude.
That’s around 20% for men
and 30% for women. This in
between zone (10-20% for
men, 20-30% for women)
is a good area to be in when
deciding whether to bulk or
cut.
Are you hovering
near 20% (30% for
women) or over? We’d
recommend a solid
workout routine and
being in a slight calorie
deficit to begin bringing
your weight down.
Bulking would only put on
more pounds and that’s
what you don’t want.
Are you hovering around
the 10-17% (18-25%
for women) mark? We’d
recommend this as a perfect time to
begin bulking and when you see yourself
beginning to push into the 20% and
beyond it would signal a great time to
either go into a calorie maintenance zone
or make some modifications to your
workout intensity.
What about the skinny-fat no muscle
zone? This is one we’ve found ourselves
in and it can arguably be the worst of all
because you’re not sure what to do. We’d
recommend getting on a consistent
workout and eating routine for a
solid two to three months. After that,
take another look in the mirror and
decide what steps to take next.
The goal of our bulk (and yours)
isn’t just to put on a ton of weight
but to look good all the time. The
last thing we want you doing
is
to bulk and
then feel
horrible
about it!
when?
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HoW
DID THE
B.U.F.F.
All Buff Dudes were once mere dudes and we were no different. Entering our teens
and inspired by our parents, action movies, superheroes and video games we looked
to those larger than life characters and said to ourselves, “we want to look like that!”
In the beginning our journey was definitely
one of trial and error. With the wise words
of “eat, eat and then eat some more” uttered
by Buff Dad we began doing just that.
Although it would’ve helped if he specified
what to eat!
With a diet of peanut butter sandwiches,
ice cream and anything we could get our
hands on we accomplished our goal of
gaining weight very quickly; it just wasn’t
exactly the right kind of weight we were
looking for as we ended up looking less
like two superhero teenagers and more
like two marshmallow kids. Thus begins
our cautionary tale: one we hope you
take note of and avoid by gobbling
up all the bits of information
contained in this plan.
Our first mistake was not setting
a goal. How big did we wish to
get? When did we plan on
getting out of our calorie
surplus? (We’ll be going
over how to calculate
your personal daily
calorie intake in just
a bit) What amount
of macronutrients (proteins, carbs, fats)
should we be consuming daily? Having
planned absolutely none of this we walked
onto the Buff Dudes battlefield armed with
lots of working out and lots of eating. And
we got destroyed.
We walked away from our first
battle with our chubby tails between
our marshmallow kid legs. We may
have lost this one but the war sure
as hell wasn’t over. It was time
to regroup, strategize and
figure out what to do
next to ensure World
War Buff would be
an eventual victory.
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DUDes BULK?
With our first battle lost
we had found ourselves
exiled and cast off into
the forbidden zone. Not
skinny, not big, just right
there in the middle. The
Buff Dudes were the Fluff
Dudes and it was time to
fight back, dammit!
Brandon, then 19, decided that the
perfect goal to set for himself would be
entering a bodybuilding competition. By
doing this it would give him a goal to
prepare for and just enough time for us
to research proper eating habits, workout
routines and other bits of knowledge we
had been lacking.
With a new outlook and better habits
already forming Brandon put on solid
mass, trimmed a bit of the excess weight
in time for his competition
and ended up placing 2nd
in his first competition
and 1st place in his
next. Success!
Not only was the
competition a great
achievement it also lead to
meeting a few contacts in
the industry, photo shoots and eventual
covers for top fitness magazines. What
was originally a resounding defeat had
turned into a great accomplishment and
was also the genesis of the Buff Dudes as
we know them today.
Ok, so we’ve covered our own journey.
What are we waiting for? Let’s get started
on yours and accomplish some great
things in the process!
?
w
Ho
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BEGINNER’S BULKInG
Get ready to stuff that face with some quality food and hit some heavy ass
weights because it’s time for the BULK. Our goal with this 12-week progressive
program is to put some quality MASS on those bones and pump you up to BUFF
dude legendary status. It’s not going to be easy, but hell, that’s what separates
the BUFF from the FLUFF.
Before we get started on the workout
plan itself let’s first go over a beginner’s
bulking guide to find what you’ll need in
order to unleash your inner beast and
some superior genetic potential.
Finding Your Caloric Needs
Before you begin this program you’ll want
to find out your proper caloric needs in
order to pack on maximum muscle. This
is done with a BMR calculator which can
be found here: https://goo.gl/Q8VZtZ. You’ll
then add on your daily caloric expenditures
such as job related duties, walking or
working out. An easy way of finding these
numbers are by using a TDEE (Total Daily
Energy Expenditure) calculator: https://goo.
gl/iegqoF. Once you’ve found your numbers
add roughly 500 extra calories on top of
this. By doing this your body will be in a
calorie surplus which leads to weight gain.
After you figure out your total daily caloric
needs, you’ll then want to find out your
macro percentage split. We recommend
starting with a 40/40/20
split. It’ll look like
this: 40% carbohydrates, 40% proteins
and 20% fats. Example: If you were on a
3,000-calorie intake you would want to
take in 300 grams of carbohydrates (4
calories per gram), 300 grams of proteins
(4 calories per gram) and 67 grams of fats
(9 calories per gram) a day. This is easily
done with a macro-calculator https://goo.
gl/jbbk7p. So now that you’ve figured out
how MUCH you should be eating, let’s find
out WHAT you should be eating, or at least
what it IS that you’re eating.
Macronutrient Breakdown:
Macronutrients (proteins, carbohydrates,
fats) are the chemical elements required
in relatively large amounts by living
organisms. Micronutrients (vitamins,
minerals) are chemical elements
required in relatively small
amounts for normal growth
and development for living
organisms. Let’s quickly go
over macronutrients and
what they do for your
body.
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GUIDe
HeAD
CARBOHYDRATES
Do you fear carbs? You shouldn’t.
Especially on a bulk as they will be a
large factor in helping to provide energy
throughout intense workouts and grow
those newfound muscles.
of glycogen in the body may result in a
“spilling over” effect and your body will
start to store the excess as fat.
Disaccharides are a combination of 2 (di)
sugar molecules and will still fall under
the “simple carbs” category. Combining 2
There are 3 main groups of carbohydrates: Monosaccharides together will make up
a Disaccharide. For example: Glucose +
Monosaccharides, Disaccharides and
Fructose = Sucrose. Glucose + Galactose
Polysaccharides.
= Lactose (milk sugar). These sugars
will still raise you blood sugar levels and
Monosaccharides contain 1 (mono)
sugar molecule and would be considered spike your insulin so be careful of how
much you have on a daily basis.
“simple carbs” because of how quickly
your body can digest them. In turn spiking
your blood sugar levels and affecting your Polysaccharides (poly meaning many), are
insulin. Monosaccharides are the simplest bound together with many sugar molecules
and would fall under the “complex carb”
of sugar molecules which include:
glucose, galactose and fructose. Although category. Since Polysaccharides contain
many sugar molecules, the body will take
Fructose is considered a simple sugar
longer to digest into glucose and only
which is found in fruits and vegetables,
affects your blood sugars levels slightly.
it is metabolized almost completely
Starchy and fibrous carbs will fall under
in the liver unlike most simple sugars
the “complex carb” category with foods
which in turn will not require insulin to
like green veggies, whole grains and sweet
transport into cells via-insulin sensitive
pathways. Basically: it won’t spike your
insulin. Fructose can be important
because it’s a primary source of energy
and carbohydrate for liver
glycogen replenishment.
But be careful as
over excess
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BEGINNER’S BULKInG
potatoes. Fiber is also a bunch of sugar
molecules bound together much like starch
but the difference in fiber is it won’t affect
your blood sugar levels. What sorcery is
this? It’s because the enzymes in your
body’s digestive system cannot break down
the bonds that hold the sugars together.
But wait! There are actually two types of
fiber: insoluble fiber and soluble fiber. The
difference between the two are insoluble
fiber will not dissolve in water and it will
pass right through your digestive system
and increase your turd size - buff dude
turds! - while the soluble fiber will dissolve
in water and make a sort of “gel” and
help slow the absorption of sugar into the
bloodstream and help lower cholesterol.
It’s important to know the differences
between the carbs you’re ingesting and
the benefits or drawbacks they can have
in affecting your body. So in conclusion
try to have a small to modest amount
of simple carbs - monosaccharides,
disaccharides - throughout each day
and focus on having the bulk of your
carbs coming from complex sources polysaccharides - to help build and fuel
your newfound buff body!
FATS
You’re FAT! The word fat is almost
synonymous with insult or evil. “Fat
is bad for you” is a phrase that was all
too popular (and in some ways still is)
amongst uneducated fitness enthusiasts
All carbohydrates are eventually broken
and popular media. Demonizing
down into glucose, which happens to be
something for dramatic flare and in the
the brain’s main source of energy. Glucose process creating a myth that many still
is also used to construct glycogen and
believe to this day. Fat is an essential part
is stored in the liver and muscles which
of a healthy diet and the most energy
will be used during workouts or any
dense macronutrient. Yes, there are some
strenuous activity. The body will release
bad fats like saturated and trans-fats, but
glycogen into the bloodstream to provide
let’s talk about the good fats and why you
energy. The liver can store anywhere
need them. Healthy fats include omega-3
from 80-100 grams of glycogen and the
fatty acids and omega-6 fatty acids, both
muscles can hold around 300-600 grams of which fall under the Polyunsaturated
of glycogen.
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GUIDe
class. There is also the
Monounsaturated class of
fatty acids that include olive
oil, avocado and nuts.
Omega-3 fatty acids
helps brain function,
fights inflammation.
Omega-6 fatty acids
promotes growth,
halts cell damage and
helps cell repair.
CLA protects against cardiovascular
disease, diabetes, helps drop weight.
Monounsaturated fatty acids reduces
bad cholesterol (LDL), hunger levels and
helps burn fat.
There are also fat-soluble vitamins A, D, E
and K which are absorbed in fat globules
and travel through the lymphatic system
of the small intestine. They then travel
into the bloodstream and are stored in the
body’s tissue. So fat has that going for it,
which is nice.
PROTEIN
Ah, the mighty macronutrient protein.
Made from a combination of amino
acids, proteins comprise the second
largest component (water being the
first) of muscle, cells and other tissues
in the body. But protein alone won’t build
muscle. You’ll have to put in the work at
the gym and create microscopic tears in
the muscle fibers first, only then when
introducing protein into the body will you
see the benefits. By doing this the body
will send in the amino acids and start
the repairing process, a process called
“protein synthesis”. So basically, these
little guys are the main dudes
that carry out orders placed
by the encoding in our genes.
But don’t think of proteins as
just a “muscle builder”, they’re
also used to make enzymes,
hormones and other chemicals
that are essential for growth,
repair and function.
Once you ingest protein your
body immediately starts to break
them down into small peptides
and individual amino acids through
denaturation in the stomach. Once
broken down by your hydrochloric acid
(gastric acid) your body will send the
remaining polypeptides and single
amino acids to the small intestine for
further digestion, only to end up at our
friend the liver which is the primary
place for amino acid uptake, especially
after a meal.
The body can produce 12 amino acids
which are called “nonessential amino
acids” and your body will synthesize them
without the need for dietary proteins. There
are also “essential amino acids”, which can
only be synthesized by ingesting protein
sources from food and/or supplements,
and include 9 essential amino acids. BCAAs
are also on that list as valine, leucine and
isoleucine. Since the body is constantly
losing these amino acids you’ll have to
always strive to intake “complete proteins”
which have all the essential amino acids
available for your body. Just think of
keeping the proper amount of amino acids
in your body like trying to fill a bathtub and
not being able to plug the drain.
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BEGINNER’S BULKInG
Figuring Out Your 1 Rep Max
variables you’ll need to keep in mind.
Whenever you want the body to grow
and progress you’ll have to let it rest.
Make sure you’re getting enough sleep
in order to promote growth. Remember,
the workouts stimulate the muscles and
damage them, while rest will let them
recover, grow and get stronger. On top
of rest make sure you hydrate the body.
We’re made up of mostly water so make
sure you have some H2O close by at all
times. Don’t be afraid of carrying that jug
Now that we have the disclaimer out of the of water around; instead wear it like a
way, calculating your 1RM is easily done
buff dudes badge of honor.
by picking an exercise (let’s use bench
press) and performing a set with heavy
Daily Bulking Meal Plan
weight. Let’s say you press 200 lbs. and
Examples
you get 5 reps, now punch those numbers Here is an example of what a nutritioninto this calculator https://goo.gl/CxUhgZ
bulking plan breakdown would look like:
and get a rough estimate of your 1RM. You
can do this for any compound exercise.
Sex: Male
Example: Calculating 200lbs Bench Press
Age: 33
@ 5 reps = an estimated 1RM of 230lbs.
Height: 6’ 2”
So, if the program recommends 80% 1RM
Weight: 210 lbs.
for 8 reps and the first exercise is bench
BF: 10%
press, you’ll know a rough estimate of
BMR - around 2100 calories
where to start. You would start with 184lbs.
On top of our BMR we will be factoring in
We’ve covered calories, macros and 1RM light exercise and daily activities (using
testing, now let’s touch on a few other
a TDEE calculator) which will bring our
sample subjects total daily calories
for body weight maintenance
to about 3,000 (including
BMR) a day.
Next let’s figure out your 1RM (one rep
max), so you’ll have a guideline and
general idea of what weight to start with
when the percentage of 1RM is noted.
Quick note: Keep in mind, everyone will
be slightly different. This can be due to
either musculature or skeletal genetic
differences. The percentages of 1RM
should be slightly adjusted in accordance
to your performance on each exercise.
So let’s say your goal is to
put on 1 pound of weight a
week. An easy way to put this
into simple math is to add 500
calories on top of your TDEE. This will
add up to being in the surplus of 3,500
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calories each week and since 3,500
calories add up to 1 pound, you’re almost
guaranteed to gain 1 pound of weight a
week. In knowing this simple cheat, you’ll
be able to adjust accordingly to your goal
and/or body composition to make sure
you’re always putting on the pounds.
So, taking that 3,500 calories and dividing
it into macronutrient splits would look
something like this:
EXAMPLE 1: 40/40/20 split – 40%
carbohydrates, 40% proteins and 20%
fats. This is a macro split that has worked
well for us in the past and we usually stay
close to this split. It works out to higher
amounts of protein - around 1.5 grams per
pound of body weight - and also keeps the
carbohydrates at a moderate amount with
lower amounts of fats. Total = 350g carbs,
350g proteins and 78 grams of fats.
hard gainer dude, so if you’re a bit “carb
sensitive” you might find more success
with a moderate split. Total = 525g carbs,
219g proteins and 58 grams fats.
EXAMPLE 3: 50/30/20 split – 50%
carbohydrates, 30% proteins and 20% fats.
This example shows a more moderate
(middle of the road) amount on each
macronutrient percentage. Total = 438g
carbs, 263g proteins and 78 grams of fats.
So as you can see, there are many
different ways to split up your
macronutrient percentages and these
examples are only a few that are
available. Take the time to assess your
macro split because this will be one of
the most important variables that will
dictate your gains in the long run.
So we’ve just went over some common
macro split combinations. Now let’s show
EXAMPLE 2: 60/25/15 split – 60%
an example of a 3,500 calorie daily eating
carbohydrates, 25% proteins and 15% fats. routine using the 40/40/20 split over the
This macro split is a high carb plan for a
course of 6 meals.
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Meal 1)
(Breakfast)
2 WHOLE EGGS
Calories 144
Total Fat 10g
Carbohydrates 0g
Protein 13g
1 CUP OATMEAL
Calories 166
Total Fat 4g
Carbohydrates 28g
Protein 6g
TOTAL
683 calories,
63g carbs,
69g proteins,
19 grams of fats.
4 EGG WHITES
Calories 68
Total Fats 0g
Carbohydrates 0g
Protein 14g
1 CUP BLUEBERRIES
Calories 83
Total Fats 0g
Carbohydrates 21g
Protein 1g
Or you could make our
Breakfast Burrito that will
give you a similar macro
breakdown.
https://goo.gl/bOQKvU
2 CUPS SPINACH
Calories 82
Total Fat 1g
Carbohydrates 14g
Protein 11g
4 SLICES TURKEY BACON
Calories 140
Total Fat 4g
Carbohydrates 0g
Protein 24g
Meal 2
(Snack)
2 SCOOPS PROTEIN
Calories 240
Total Fat 4g
Total Carbohydrates 4g
Protein 48g
1 CUP OATMEAL (in shake)
Calories 166
Total Fat 4g
Carbohydrates 28g
Protein 6g
TOTAL
571 calories,
61 carbs,
61g protein,
13 grams of fats
2 CUPS ALMOND MILK
Calories 60
Total Fat 5g
Carbohydrates 2g
Protein 2g
1 BANANA
Calories 105
Total Fat 0g
Carbohydrates 27g
Protein 1g
Or you could make our
Overnight Oats for a similar
macro breakdown.
https://goo.gl/cUOtCU
Meal 3
7 oz. CHICKEN
Calories 225
Total Fat 4g
Carbohydrates 0g
Protein 47g
LARGE POTATO
Calories 278
Total Fat 0
Carbohydrates 63g
Protein 8g
(Lunch)
1 CUP BROCCOLI
Calories 30
Total Fats 0g
Carbohydrates 6g
Protein 2g
TOTAL 533 calories, 69g carbs, 57g protein, 4 grams of fats
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Meal 4
2 SCOOPS PROTEIN
Calories 240
Total Fat 4g
Total Carbohydrates 4g
Protein 48g
2 CUPS FAT FREE MILK
Calories 160
Total Fats 0g
Carbohydrates 26g
Sugars 24g
Protein 16g
4 TBSP CHOCOLATE SYRUP
Calories 200
Total Fats 0g
Carbohydrates 48g
Dietary Fiber 2g
Sugars 40g
Protein 0g
(Post Workout)
TOTAL
600 calories,
78g carbs,
64g protein,
4 grams of fats
Or you could make Protein
Yogurt if your workout
doesn’t fall within this
mealtime. It has a similar
macro breakdown as well.
https://goo.gl/GiiMF0
Meal 5
1 SALMON FILLET
Calories 560
Total Fat 25g
Carbohydrates 0g
Protein 78g
(Dinner)
1 CUP BROWN RICE
Calories 200
Calories from Fat 12
Total Fat 1g
Carbohydrates 42g
Protein 4g
1 CUP ASPARAGUS
Calories 40
Calories from Fat 4
Total Fat 0g
Carbohydrates 7g
Protein 4g
TOTAL 800 calories, 49g carbs, 86g protein, 26 grams of fats
Meal 6
(Snack)
1 SCOOP CASEIN PROTEIN
Calories 140
Total Fat 1g
Carbohydrates 9g
Protein 25g
1 CUP ALMOND MILK
Calories 30
Total Fat 3g
Carbohydrates 1g
Protein 1g
1 CUP OATMEAL
Calories 166
Total Fat 4g
Carbohydrates 28g
Protein 6g
TOTAL
336 calories,
38g carbs,
32g protein,
8 grams of fats
Or you could make our
Baked Protein Oatmeal
Cups for a similar macro
breakdown.
https://goo.gl/WJeVbF
DAILY TOTAL
3,574 calories,
358g carbohydrates,
369g protein,
74 grams of fats.
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BEST WHoLe FooDs FOR BULKING
What goes into a B.U.F.F. Dudes shopping
list? Here’s a handy guide featuring some
of our favorite grocery store food:
•
•
•
•
•
•
•
•
•
Boneless Skinless Chicken
Salmon
Ground Turkey
Turkey Bacon
Tuna
Eggs
Rice
Lentils
Quinoa
•
•
•
•
•
•
•
•
•
Potatoes
Black Beans
Oatmeal
Whole Wheat Bread
Cottage Cheese
Almond Milk
Yogurt
Blueberries
Bananas
•
•
•
•
•
•
•
Apples
Peanut Butter
Spinach
Broccoli
Asparagus
Peas
Kale
So now you’re thinking “I’m supposed to
buy all this stuff? I’ll be broke in a week!”
Fear not as thankfully you can pick and
choose depending on not only your budget
but also on what food listed you enjoy or
don’t enjoy. This is just a collection of some
of our favorites.
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OUR
FAVORITE
ReCIPes
Eating is going to be a big part of the bulk and shoveling the same things in your
mouth day in and day out (chicken, eggs and rice again?!) can get pretty bland.
What’s the solution? Some Buff Dude’s Food! Here are four of our favorite recipes
with bulking in mind. We hope you enjoy them as much as we do and remember
you can find lots more of our recipes at www.youtube.com/buffdudesfood and
instagram.com/buffdudesfood. Dig in!
Protein Waffles
Our favorite Breakfast meal!
Ingredients
• 1 Scoop of Vanilla or Chocolate Whey
Protein (36g)
• ½ Cup of Rolled Oats (40g)
• 1 heaping Tablespoon of Greek Yogurt
• 1/2c. / 122g Egg Whites (if separating
your own eggs to make egg whites that
would be 4 total eggs)
• 1/2 teaspoon Baking Powder
• 1 1/2 teaspoon Cinnamon
• Dash of Salt
• Toppings of your choice
Directions
You’ll want to have your waffle maker
heating up while you put together your
batter. It’s as simple as putting everything
into a bowl and then whisking it up until it’s
blended and smooth!
We usually top ours with unsweetened
applesauce and some chopped walnuts
and in most cases double the ingredients
for more waffles and more calories.
Spray your waffle maker with some oil
(we used coconut oil) then carefully pour
your batter onto your heated waffle maker
(careful not to overfill it!)
Nutrition Breakdown
Calories
372
Fat
4.5g
Carbs
31.5g
Sugar
1.5g
Protein
47g
We cooked ours for about 3 to 4 minutes
on each side. If you like yours crispy, cook
a bit longer. If not, cook it a little shorter.
(number of total waffles depends on your
waffle maker)
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Buffins
A great snack to eat throughout the day
Ingredients
• 2 Medium Bananas. (225g)
• 1/2 cup Quick Oats. (40g)
• 1/4 cup Coconut Flour. (36g)
• 1/4 cup Egg White (60g)
• 1/4 cup Crushed Walnuts (29g)
• 1/2 teaspoon Cinnamon
• 1/2 teaspoon Baking Soda
• 1/2 teaspoon Vanilla
• 1/4 cup Unsweetened Almond Milk (60 ml)
• 1 Scoop Vanilla Protein Powder (36g)
• 1 cup Fresh Blueberries (148g) - Optional
Directions
Preheat oven to 350 degrees.
Mash bananas in a bowl.
Add all wet ingredients (egg whites,
vanilla, almond milk) Stir well.
Next, add all the dry ingredients (quick oats,
coconut flour, cinnamon, baking soda, and
protein powder) on top of the wet. Stir well.
Spray your muffin tin with no-stick
cooking spray. ( coconut, olive oil,
whatever you prefer)
Spoon your batter into your muffin tin.
Approximately 3/4 full.
Optional.....Press several Fresh
Blueberries into each muffin.
Bake for 20 minutes.
Remove from oven and let cool.
TIP: These are very very moist. If you put
them in an airtight container, you will notice
condensation. They usually don’t last long
enough around our house to worry about
that though!
Nutrition Breakdown
1 Single Muffin with Blueberries Contains:
Calories
152
Fat
5g
Carbs
21g
Sugar
8g
Protein
10g
Sprinkle the crushed walnuts over your
batter and fold them in (stirring carefully)
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Quinoa Pizza Recipe
Awesome Lunch or Dinner Recipe. Load it up
with custom toppings for all kinds of variety!
Ingredients
• ¾ Cup Quinoa
• ¼ Cup Fresh Water
• 1 teaspoon Baking Powder
• ¼ teaspoon salt
Directions
Soak 3/4 cup of Quinoa in 2 cups of water
(cover) for up to 8 hrs.
Bake at 425 degrees for 15 minutes.
Remove from oven, carefully flip it over and
Bake an additional 5 to 10 more minutes.
We then make our own Pizza sauce using:
• One can of Crushed Tomatoes (or
Pureed)
• 1 tablespoon of Olive oil
• 1 heaping teaspoon of Tuscan Seasoning
• Pinch of Salt & Pepper
Put the sauce on medium high and let it
Drain, rinse and put into your food processor. come to a slight boil and then turn down
your heat. Let simmer for at least 30
Add the 1/4 cup fresh water, 1 teaspoon
minutes uncovered, stirring occasionally.
Baking Powder and 1/4 teaspoon Salt.
This will cook down and thicken up.
Pulse till smooth like paste. (you will need to
stop it a few times to scrape down the sides)
You can then top with your favorite toppings
- Chicken, Vegan, BBQ - it’s up to you!
Line a cookie sheet with parchment paper
and lightly spray.
Nutrition Breakdown (Pizza Crust Only)
Calories
172
Fat
2.5g
Carbs
31g
Sugar
0g
Protein
6g
Spread your Quinoa mixture evenly into a
Pizza crust shape.
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Protein sludge
A High Calorie Late Night Snack
Ingredients:
• 2 Scoops (72g) Whey or Casein Protein
• 2 Tablespoons Peanut Butter
• Dash of Cinnamon
• Dash of Unsweetened Almond Milk
Directions
This one is really easy to make! Just whip
up all the ingredients in a bowl and throw
it into the freezer for 30-60 minutes. Take
it out and you’re good to go! You’ll be
amazed how awesome this tastes for the
few ingredients that are involved. It’s the
ultimate late night muscle building snack.
Nutrition Breakdown
Calories
430
Fat
21g
Carbs
10g
Sugar
7g
Protein
55g
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HELPFUL KItCHen tooLs
Whether you’re a student, employee, employer or
have your hands full with little B.U.F.F. dudes or grrrls
of your own there’s no doubt you value the little free
time you have in the day. In fact, not having enough time
is a common phrase heard when discussing food prep and
a reason many choose to ignore their eating habits.
You’re going to be putting in a lot of
physical work during the duration of the
12 Week Plan and one big component
in achieving your goals is going to be
maintaining a consistent eating routine. So
this is one area you’re definitely not going
to want to slack on!
The solution?
Weekly Meal Prep!
We highly suggest investing in a few
useful kitchen tools to make your life
much easier as well as being able to
focus on the important things: lifting hard
and getting BUFF!
Slow Cooker
The Slow Cooker is a countertop electrical
cooking appliance that is used for
simmering, which requires maintaining
a relatively low temperature allowing
unattended cooking for many hours.
What does that mean? Well, basically it
means you plug it in, throw in some food
(a bag of frozen chicken & a jar of salsa is
our favorite) and about 6 hours later you
return to a week’s worth of deliciousness!
little cooking knowledge. Just plug it in
and let it do its thing!
Rice Cooker
The name sounds familiar, doesn’t it? The
Rice Cooker, much like the Slow Cooker, is
a cheap kitchen appliance for cooking rice.
Just throw the rice in, add a little water
and about 30 minutes later you’ve got
enough rice to last the week! Easy, huh?
Reusable Containers
Ok, so you’ve got the rice and chicken
salsa (or pork, or beef, or vegetables, or
whatever you’ve decided to whip up in the
slow cooker) all cooked up and good to go.
So where do you store it all?
We recommend picking up some cheap
glass or plastic reusable containers. Five
is usually the number we go for as you’ll
be able to separate your food into them
and have one available for each weekday.
Just throw them in the fridge and grab
one whenever you need it!
We use our slow cookers all the time and
cannot recommend them enough. They
are cheap, dependable and require very
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BULKInG MIstAKes
We’re only a barbell length away from beginning our workout plan dudes but
first let’s go over some important mistakes to avoid so you can skip right past the
marshmallow kid phase that we got stuck in when doing our first bulk. Remember,
Buff not Fluff!
Eating Whatever you Want
This is a ridiculously easy pitfall to find
yourself in. Many have fallen into the
calorie dense depths on their way to
becoming Buff Dudes in the past
and you don’t want to become a
victim!
As opposed to cutting, (when
you go into a calorie deficit
in order to lose weight)
bulking seems like an
amazing way to eat
whatever you want and
lift heavy ass weights on
the way to becoming a
Buff Beast. What could go
wrong?
As we’ve explained earlier in
this guide with no direction
except “eat, eat, eat” lots could
go wrong and before you know
it you’re no longer on your way
to becoming B.U.F.F. but instead
you’re full on B.L.A.T.O.S. (Built
Like a Tub of Shit). We’ve been
there, it isn’t pretty.
Is it true you have to eat larger amounts
than you’re accustomed to in order
to put on lean muscle mass?
Absolutely! But this is also
where finding your caloric needs
and macronutrients come into
play. Once you’ve figured
those out you’ll
want to stick
within those
guidelines and
stay consistent
in doing so. Does it take a little
fun out of the “I can eat tons of
whatever I want and work out
hard!”? Yes, a little. But trust us,
you’ll thank us when you begin
to put on lean solid muscle
mass. More Buff, less Fluff.
Doing the
“Forever Bulk”
Bulking for over a certain
amount of time is not only hard
but also impractical. When you
look at most athletes they have
an on and off season and for good
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TO AVOID
Jigglybuff
reason. By the end of this plan you’ll be
a well oiled Buff machine firing on all
cylinders. You’ll feel great and if you’ve
stuck to a consistent eating and workout
routine you’ll look great as well. But how
long could you honestly keep up that
intense behavior?
You’ll want to give yourself a small break
and if you’ve set up short and long term
goals it would be a good time to evaluate
them and see what you’ve achieved and
what you wish to accomplish in the future.
By forever bulking you’ll not only continue
to put on weight but you’ll also have
a tendency to get
relaxed in your
workout intensity
and eating habits.
It’s easy to begin
to eat whatever
you want in
order to keep
up your calorie
consumption, hit
a plateau and
begin adding fat, becoming unmotivated,
frustrated and worse case scenario, quit.
By creating goals you can focus on being
in a calorie surplus for a few months
at a time while bulking and then once
that’s finished decide what your next
steps should be. Are you preparing for a
competition? A race? Just want to look
good for summer? Plan accordingly!
Getting stuck in the
‘Should I Bulk or Cut?’ Zone
We’ve mentioned this many times already
but just like repetitions
are good for your
muscles they’re also
good for your mind.
Can you guess the
mental repetition?
It’s remembering
to create short
and long term
goals!
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BULKInG MIstAKes
You’ve no doubt seen it countless times in
the past: dudes or grrrls wandering the
gym aimlessly. Doing an exercise here,
an exercise there. Never growing, never
changing.
They’ll decide to up the calories for a
bit and as soon as they find themselves
looking ‘bulky’ they’ll decide it’s time for
a cut. Once they get fed up of eating in a
calorie deficit they’ll decide it’s time
to bulk again.
Don’t become another gym
statistic. That poor soul stuck
in the forbidden zone who’s
not lean or big. They’re just
there in the gym day
in and day out never
making progress and
feeling frustrated
and bitter in the
process. Make
those goals
and most
importantly
stick to those
goals! And
if you didn’t
achieve the goal in
quite the fashion
you’d like well
then adjust accordingly and keep going
forward. Consistency and drive, dude.
You’re gonna need both!
Growing Impatient
We’ve set this plan up for three months
and feel that it’s a happy medium. Not
too short, not too long. We urge you that
if you start the plan to please get your
calories and eating habits in order, hit the
workouts to the best of your abilities
and get plenty of rest.
Time and time again you’ll
see someone full of piss and
vinegar, ready to take on the
world and within a month
already burned out that
they’re not seeing the
progress they wanted.
Give it time! Nothing
ever worth having
ever comes easy
and that includes
becoming Buff.
Talk to someone outside
of the fitness field. A musician,
someone who’s learned multiple
languages, an artist. Nine times out
of ten they’re going to tell you the
same things we’re telling you in
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TO AVOID
regards to putting on lean muscle mass:
be patient and give it time.
Once the three months are finished
evaluate your progress, see what to add
and what to take away and then continue
the journey going forward. No one’s ever
finished and that includes us as well.
Enjoy the ride!
Pushing it (way) past
the limit
You’re on the bulking plan, you’re
seeing great progress but your three
month journey is almost over. Does
that mean you stop altogether? Of
course not! We recommend you
taking a week or two to lighten
the load a bit, bring the
workouts down to three to
four days a week and see
if you need to adjust your
calories based upon your
growth.
Well for one, muscle growth isn’t a never
ending process that just goes on forever.
If you’re stubborn and try to force your
body to grow nonstop, it will fight back
with all the negative training symptoms
of plateaus, over-training, burnout, and
injuries.
It applies to nutrition, too. You can’t
force-feed your muscles into
growth simply by overloading
them with more and more
calories. Trying to forcefeed your body will only
work for a limited period
of time and will ultimately
result in poor health,
bad habits,
excessive fat,
and a ruined
physique.
Bummer
dude.
“But wait!” you say. You’re
seeing amazing progress, why
not amp the calories up even further?
Make the workouts even more
intense? Hell, work out seven days a
week. The muscle is growing and in
your mind it will never stop!
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CARDIo
There are many benefits that come along
with a good cardio program.
• Stronger heart and lungs
• Bone density
• Stress relief
• Reduces risk of heart disease
• Better sleep
Since the goal here is to put on mass,
we’re not going to focus on cardio but let
you determine if you want to perform any
while you’re on this 12 week program.
Hard gainers in particular might want
to shy away from doing too much cardio
while on this program, but if you’re a dude
that can put on weight fast, you might want
to include some type of aerobic activity
to help keep that
unwanted body fat
percentage down.
There are several aerobic exercises that
will be considered cardio.
• Steady state
• HIIT
• Swimming
• Circuit training
• Rowing
• Plyometrics
As you can see there are many ways
to get cardio. But what is the best you
ask? Well, that all depends on your
goals, body type, health, etc. but for a
bulking program we would recommend
about 30-45 minutes of some steady
state low impact cardio first thing in the
morning. This will not only help with
your circulatory system, body fat and
help replace coffee to wake you up but
it’s also a great time to meditate, relieve
stress or game plan. Now, you don’t have
to perform cardio in the mornings, you
can also do it after your workout or in
the evening. We wouldn’t recommend
performing any cardio before your
workout, as this could use up valuable
energy you’ll want throughout your heavy
lifting, but you can jump on the treadmill
or bike for a quick 5 - 10 minute warm-up
before you start your mobility drills and
workout.
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ARe YoU WILLInG to tRY oUt
THE BUFF DUDES BULKING PLAN ON
expert e?!
mod
Ok, so you’re lifting heavy, eating big and feeling buff. Why not take it to the next
level with the expert edition of our 12 Week Bulking Plan: Growing the super
sized Buff Dude Beard!
Along with growing your muscles it’s time
to grow your mighty mane into a Buff
Dudes Approved beast. Men (and women,
if you dare) of all ages can - along with
us - refrain from shaving for the 12 week
bulking plan period. But beware because
we weren’t kidding when we said this is
only reserved for the most unhinged of
Buff Dudes (and Grrrls). There’s a reason
it’s the expert edition of our plan!
Finished the plan and grown out a beard
worthy of Odin’s praise? Be sure and
hashtag us on our social media using
#BuffDudesBulkingBook. Good luck, you
hairy beast!
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MoBILItY DRILLS &
FULL SQUAT
The full squat is (or should be) one of the most basic and
fundamental positions for us as humans. As we now rely on
chairs, couches and or beanbags, we have forgot what it
is like to have the mobility and full range of motion to sit
into a full squat comfortably.
HOW TO: Make sure your feet do not rotate
out more than 12 – 15 degrees. Bring your
arms inside your thighs and gently push
outward. Keep a neutral chin.
BENEFITS
• Ankle Mobility, which in turn will help
with bad posture and knee issues along
with allowing better range of motion.
• Back Pain – this can help elongate the
spine and stretch the tightened lower
back muscles to help relieve pain.
• Hip and Glute Strength.
• Posture correction.
LEG SWINGS
Helps stretch the inner and outer
thigh muscles, warm the hip joint
up and work on ankle mobility.
BENEFITS
• Mobility in the hip capsule.
• Ankle mobility.
• Stretches inner and outer thigh.
HOW TO: Keep your toes pointing forward.
Hang on to something stable if you need to.
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DYNAMIC WARM-UP
LATERAL SQUATS
Helps with frontal plane mobility.
BENEFITS
• Stretches hip adductors.
• Ankle and hip mobility.
• Good warm up.
THE FROG
HOW TO: Make sure you start with a wide stance, about
4 feet apart and keep the toes pointing forward at all
times – don’t let your feet externally rotate as you
laterally squat. Keep a neutral chin.
It might look a bit silly but the frog stretch is an amazing hip
opener exercise – focusing on the hip flexors/hip adductors.
BENEFITS
• Relieves tightness
in the hip flexors/
adductors.
• Opens up the hips.
HOW TO: Start on your
hands and knees, bring
your forearms down
to the floor and slowly
let your knees slide
outward until you feel
the stretch in the groin
area. You can move
forward and sit back
into the stretch to feel
it in different areas of
the hip.
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MoBILItY DRILLS &
THE SCORPION
Helps with strengthening the back and
relieving pain. A great exercise working on
back and shoulder mobility, it’s no wonder
why this one is popular for athletes.
BENEFITS
• Back and shoulder mobility.
• Excellent warm up.
HOW TO: Lay face down with arms
stretched out to your side with palms
facing down. Start to rotate
your lower trunk so your
left (or right) leg crosses
over the other leg to tap
your foot on the floor. Keep your
sternum against the floor. Alternate
between sides in a slow and controlled
motion.
CAT AND CAMEL
HOW TO: Get on your hands and knees.
You’ll want to take a deep breathe and
slowly round your back, allowing your
lumbar, thoracic and cervical spine to
flex. Once you hold the rounded back for
BENEFITS
a split second, exhale and slowly extend
• Strengthens back.
• Gentle way to stretch and mobilize the back. your spine into an arch. The process
should take around 3 - 4 seconds.
• Helps with back pain.
This will help with mobility but also create a
great “load free” stretch for the spine.
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DYNAMIC WARM-UP
LOWER TRUNK ROTATIONS
Feel like you don’t have a lot of range of motion when twisting
or an overly tight back? These will help.
BENEFITS
• Greater mobility and rotation
in the spine.
• Can relieve lower back pain.
• Stretches lower back muscles.
HOW TO: Lay on your back with your arms
outstretched to your sides. Keep your feet flat on the
floor and slowly rotate your lower trunk left to right.
For a more advanced version, bring your feet off the
floor and keep a 90 degree angle in your knee joint and
rotate your lower trunk from left to right.
BAND PULL APARTS
This is not necessarily a mobility exercise or drill,
but it’s an excellent warm up for an upper body
workout and may even be helpful with pain relief
in the upper back muscles.
BENEFITS
• Fires up the upper back/shoulders.
• Can help with bench press performance.
• Upper back pain relief.
HOW TO: Stand with a band in
hand, held out to arm’s length
in front of you. You can hold the
band overhand or switch to an
underhand grip to feel it in slightly
different areas. Slowly pull the
band apart until you make a
T-shape in your arms and torso.
Hold on any tight spots you
feel along the way.
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MoBILItY DRILLS &
DISLOCATES/PASS THROUGHS
The shoulder joint is the most mobile joint in
the body and should be able to perform a 360
degree movement comfortably. This exercise
will help with stretching, strengthening and
mobilization of the shoulder joint. Working in
elevation, retraction, pronation, depression,
rotation and slight tilt in the scapula.
BENEFITS
• Works through all movements of the scapula.
• Strengthens, stretches and helps with mobility.
• Helps with performance in various exercises.
HOW TO: Stand in the upright position
and grab a dowel or band with an
overhand grip and arms straight.
Begin with a very wide grip to ensure
full range of motion. Keep your arms
locked as you lift the bar overhead.
Shrug your shoulders as you start
to bring the bar (or band) behind
you, making the full 360 degree
motion with the arms. Reverse the
movement to bring it back to the
starting position to complete the
exercise. As you begin to feel more
mobile, close in the grip slightly to
increase the difficulty and stretch.
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DYNAMIC WARM-UP
WALL SLIDES
Or “scapular” wall slides
as they can be called,
because of the upward
and downward rotation
of the scapula as you
slide your arms along
the wall. We tend to
slump when we sit or even
when we are on our phones, which
does not help with our posture.
Thankfully wall slides are here
to help!
BENEFITS
• Activates mid and lower
trapezius.
• Strengthens upper back
muscles.
• Shoulder mobility.
• Helps with posture.
HOW TO: Stand against a wall
with back flat. Have your arms
stretched out in a Y position
on the wall. Slowly slide your arms downward flexing at the elbow joint while keeping
contact with the wall. Imagine putting your elbows into your back pocket area. Once you
reach the bottom position, slowly slide your arms back to the top position.
Now that you know a little more about mobility
and the benefits of the exercises, let’s put them
all together for your pre-workout warm-up/
mobility drills.
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LoWeR BoDY MOBILITY ROUTINE
These exercises/drills will be performed before any
lower body workout.
FULL SQUAT
2 SETS X 15 - 20 SECOND HOLD
TIP: As you get down into the full squat position,
take you arms and gently push outwards on your
inner thigh. Keep your torso vertical and your heels
planted firmly on the ground.
LATERAL SQUATS
2 SETS X 15 REPS (EACH SIDE)
TIP: Make sure your toes are pointing forward and
your torso is vertical when performing each rep.
FROG
2 SETS X 15 - 20 SECOND HOLD
TIP: Once you get into position, you’ll want to go from
hips slightly forward to sitting back in between the
legs. This will ensure getting the full benefit. Hold on
the position you feel the most tightest in.
SCORPION
2 SETS X 15 REPS (EACH SIDE)
TIP: Keep your sternum against the ground as you
twist your lower trunk. Perform this movement slow
and controlled.
LEG SWINGS
2 SETS X 15 REPS (EACH SIDE)
TIP: Swing the legs in a quick manner and make sure
your toes are pointing forward on the anchored leg.
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UPPeR BoDY MOBILITY ROUTINE
These exercises/drills will be performed before any
upper body workout.
DISLOCATES/PASS THROUGHS
2 SETS X 15 REPS
TIP: As the motion gets easier, close in your grip to
progress into a more difficult movement.
WALL SLIDES
2 SETS X 15 REPS
TIP: Keep your hips and back firmly placed against
the wall. Make sure you do not arch your back as you
bring your elbows down.
BAND PULL APARTS
2 SETS X 15 REPS
TIP: Hold on certain positions of the movement where
you feel most restricted.
CAT AND CAMEL
2 SETS X 15 REPS
TIP: Get in a fluid rhythm with your breathing and the
movement.
LOWER TRUNK ROTATIONS
2 SETS 15 REPS (EACH SIDE)
TIP: Slowly increase the range of motion in the
rotation as you become more comfortable with the
exercise. For a more advanced version, pick your feet
off the floor.
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12 WEEK BULKInG PLAn
Here. We. Go. Are you ready? We’ve finally made it to the 12 Week Bulking Workout
Plan! In this program we’re focusing on strength and size (obviously), but since
there are a few ways to go about that we want to split up the phases into 2-week
segments. Some phases will focus on strength, while the others will be more
hypertrophy based. That being said, we’re ready to start on day 1 of the program.
You’ve taken care of all the details, so now let’s go destroy some weights!
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phase
WeeKs 1 - 2
1
STRENGTH
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
3 SETS X 6 REPS
CORE: PLANKS
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
3 SETS X MAX TIME
RACK PULL
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
3 SETS X 6 REPS
T-BAR ROW
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
4 SETS X 10 REPS
LATERAL RAISE
4 SETS X 10 REPS
SKULL CRUSHERS
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
4 SETS X 10 REPS
SINGLE LEG PRESS
4 SETS X 10 REPS
GLUTE BRIDGE
4 SETS X 10 REPS
LEG EXT.
4 SETS X 10 REPS
SEATED CALF RAISE
4 SETS X 10 REPS
CORE: OTIS UP
3 SETS X 15 REPS
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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
4 SETS X 10 REPS
BARBELL CURL
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
4 SETS X 10 REPS
LYING HAMSTRING CURLS
4 SETS X 10 REPS
SINGLE LEG SEATED HAMSTRING CURLS
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)
3 SETS X 3 REPS
CORE: WEIGHTED PLANKS
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
3 SETS X 20 YARDS
CORE: OBLIQUE CRUNCHES
3 SETS X 10 REPS
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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)
3 SETS X 3 REPS
CORE: REVERSE CRUNCHES
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)
3 SETS X 3 REPS
GLUTE BRIDGE
3 SETS X 3 REPS
CORE: CABLE CRUNCHES
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
4 SETS X 8 REPS
CABLE FLY
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
4 SETS X 8 REPS
BARBELL CURLS
4 SETS X 8 REPS
PULLOVER
4 SETS X 8 REPS
ALT. HAMMER CURL
4 SETS X 8 REPS
CORE: BACK EXT. (WEIGHTED)
3 SETS X 12 REPS
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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
4 SETS X 8 REPS
KB SWINGS
4 SETS X 8 REPS
WALKING LUNGES (BB)
4 SETS X 8 STEPS (EACH WAY)
LEGS PRESS
4 SETS X 8 REPS
LEG CURLS
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
4 SETS X 8 REPS
CORE: OTIS UPS
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
5 SETS X 5, 4, 3, 2, 1 REP
PULL UP (WEIGHTED)
5 SETS X 5, 4, 3, 2, 1 REP
ROMANIAN DEADLIFT
5 SETS X 5, 4, 3, 2, 1 REP
BENT OVER ROW
5 SETS X 5, 4, 3, 2, 1 REP
CORE: RUSSIAN TWISTS (WEIGHTED)
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
5 SETS X 5, 4, 3, 2, 1 REP
CORE: SUPERMAN
3 SETS X 15 REPS
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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
5 SETS X 5, 4, 3, 2, 1 REP
RACK PULL
5 SETS X 5, 4, 3, 2, 1 REP
SINGLE ARM ROW
5 SETS X 5, 4, 3, 2, 1 REP
SHRUGS
5 SETS X 5, 4, 3, 2, 1 REP
CORE: CABLE CRUNCHES
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
5 SETS X 5, 4, 3, 2, 1 REP
CORE: LEG RAISE
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
4 SETS X 12 REPS
BENCH PRESS (DB)
4 SETS X 12 REPS
CABLE FLY
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
4 SETS X 12 REPS
UPRIGHT ROW (DB)
4 SETS X 12 REPS
TRI SET
LATERAL RAISE
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
3 SETS X 12 REPS
SEATED FRENCH PRESS
3 SETS X 12 REPS
CABLE (REVERSE GRIP) EXT.
3 SETS X 12 REPS
CHIN UPS (WEIGHTED)
3 SETS X 12 REPS
PREACHER BENCH CURLS
3 SETS X 12 REPS
REVERSE (BB) CURLS
3 SETS X 12 REPS
FOREARMS: FINGER CURLS
3 SETS X 12 REPS
Continues on next page >>
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phase
6
WeeKs 11 - 12 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
4 SETS X 12 REPS
LYING LEG CURL
4 SETS X 12 REPS
LEG EXT.
4 SETS X 12 REPS
CALF RAISE
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.
3 SETS X 15 REPS
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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 one big 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’t easy 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…
STAY
BUFF!
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stRetCHInG ROUTINE
Stretching is an excellent way to help with range of motion, muscular pains or
cramping, muscle elasticity and of course flexibility. We’ll be leaving the stretching
for post workout.
After an intense workout you’ll be
left with tight and sensitive muscles,
tendons and ligaments, so giving them a
light stretch will relieve some pain and
tightness. It will also be a preventive
measure for the DOMS (delayed onset
muscle soreness) that can occur days
after your workout. You’ll notice that there
is an option to hold the stretches for 10
- 20 seconds. We would recommend to
hold for a longer period of time on muscle
groups that need extra attention.
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LoWeR BoDY STRETCH ROUTINE
These stretches will be performed after any lower body workout.
SIT AND REACH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on the hamstrings. If you want to strictly focus on
hamstrings, keep your lower back straight, but if you want to
mix in a lower back stretch then round your back and bring
your chest down to your legs.
GLUTE STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the gluteus maximus and hip flexors. It might take a little time
to get into the position but as your muscles start to relax you’ll feel the benefits
almost immediately.
LUNGE STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on hip flexors. This stretch can also
be used as a mobility drill because of the benefits
of a hip opener by externally rotating the leg while in
position. It can also be used as an excellent way to relieve
pain in the lower back by stretching the psoas.
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GROIN STRETCH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on leg adductors. Keep an upright
torso and gently try to get your outer thigh to
touch the floor.
CALF STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the gastrocnemius. Keep your back
leg straight and heel anchored to the floor as you lean
forward.
LOWER BACK/GLUTE STRETCH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on the erector spinae and gluteus maximus.
You can have your crossed over leg straight or bent,
depending on what position you feel the tightest. Try to keep
your upper back anchored to the floor as you rotate your trunk.
QUAD STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the quadriceps. Slowly
lean back and twist your hips toward your
stretching leg to feel a more aggressive
stretch.
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UPPeR BoDY
STRETCH ROUTINE
These stretches will be performed
after any upper body workout.
LAT STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the latissimus dorsi.
TRICEPS STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the triceps brachii. If you want
to target a little bit more in the lats with your triceps,
gently lean away from your stretching arm.
SHOULDER STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on your posterior and lateral
heads of the deltoid. Gently pull the upper arm
close to your torso with your other arm to feel
the maximum stretch.
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TRAP/NECK STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on your levator scapula. As you have
one arm behind your back and the other gently pulling
on your head, make sure you keep your torso vertical.
Do not lean.
CHEST STRETCH
2 SETS X 10 - 20 SECOND HOLD
NOTE: Focusing on pectoralis major. Take a deep breathe,
as your chest expands tilt your torso upwards. Try
rotating your thumbs up to thumbs down to feel it in
slightly different areas.
BICEPS/FOREARM STRETCH
2 SETS X 10 - 20 SECOND HOLD
NOTE: Focusing on biceps brachii
and forearm flexors. Gently push
the hips back to feel a more
aggressive stretch.
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F.A.Q.
Should I Bulk?
This really depends on your personal
goals. Do you want to be bigger? Then
the answer is to bulk. Do you want to be
lean? Then the answer is to cut. Many
people find themselves in that middle
zone: not big, not lean. We called ourselves
‘Marshmallow Kids’ when we were
younger because we couldn’t decide what
we wanted to do so we just looked average
and doughy. Pick a goal and stick with it.
For instance: get lean by going into a slight
calorie deficit and once you’re happy and
wish to begin adding mass slowly bring
yourself into a slight calorie surplus. It
sounds simple - and it is - it just takes a
little patience.
How long should I bulk?
That depends on your personal goals, your
experience level, your fat percentage (we
recommend taking a break from bulking
around the 20% body fat percentage range
for men and around 30% for women),
and how your body responds to bulking.
Basically, the best answer is “when
you feel comfortable”. Are the
12 weeks over and you feel
like you haven’t made the
gains you wanted? Keep
bulking. Has 12 weeks
passed and you feel like it’s
time to stop being in a calorie
surplus? Stop bulking. Find out what
works best for you!
Can women bulk?
Absolutely! Contrary to popular
belief, women can workout on
the same program and just as hard as
us dudes do without the fear of getting
“too bulky”. As we said in the beginning of
the plan you’ll want to adjust the weights
to cater to your own strength levels and
judge your rest times on how you feel as
you progress through the program. If you
feel you’re not ready to step into one of
the later phases feel free to extend your
current phase beyond its 2 week period in
order to gain the confidence to continue
onward. Other than that, you’re good to go!
I’m new to working out, is
this the plan for me?
Yep! All Buff Dudes were once just dudes
and it’s a plan like this that’ll help put that
“Buff” in front of the dude. The great thing
about this program is that it works in
“phases” to help build your foundational
strength as well as your knowledge and
confidence. You can also extend the phase
time if you feel you’re not quite ready for
the next phase in the program. Once you
feel confident feel free to move
onto the next phase and keep
hitting those weights hard.
With that in mind, this plan can
potentially last much longer
than just a 12 week period.
Perfect for those who would
like to have a solid routine
for quite some time!
Something good to keep
in mind when beginning to work
out is your only competition is
yourself. Don’t get caught up in
lifting heavy or progressing at
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the exact speed as someone else. Take
your time, maintain proper form and
get to know the “Golden Five” - Squats,
Deadlifts, Bench Press, Overhead Press
and Pull-Ups. These five compound
exercises are definitely ones you want
to have on your side. Most importantly
- have fun! You’re doing this not for
someone else but to better both your
mind and your body.
I’ve been working out for
a while, should I give this
a shot?
Hell yeah! The program starts off slow
to give you an active rest period and acts
as a refresher on a few staple exercises
as it prepares your body for the more
advanced phases. If you feel you’re too
advanced for the beginning phases or
feel bored with the lower intensity in the
beginning, feel free to jump to the higher
intensity/higher volume phases of the
program.
What do I do once the plan
is over? Do I start from
the beginning or start
from a certain phase?
After you complete the program you
should feel proud, excited and exhausted.
When the body goes through an intense
workout program it will need some time
to rest and recuperate. This doesn’t
mean that you’ll have to take an extended
amount of time off, but it does help to
decrease the intensity and volume of your
workouts for a “reset” phase. We would
recommend to start from phase 1 to slow
things down a bit before increasing the
intensity and volume again. If you feel
you are getting amazing results and the
program ends before you’re ready, then
repeat the last 2 phases.
I’m seeing good results
but I’ve been on this plan
for a while. should I
switch it up?
As they say: If it ain’t broke, don’t fix it.
If you’re still seeing results then why
switch it up? If you find yourself getting
sick of doing the same routine day in
and day out you can always try using
alternate exercises. For instance, Kneeling
Landmine Press as opposed to Incline
Bench Press or trying a different variation
of Deadlift as opposed to the standard one.
I’d like to modify this plan
due to either my schedule
or the equipment that’s
available to me. Can I?
Yes! You should absolutely feel free to
take away or add to this program to fit
your personal goals or disabilities. If a
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F.A.Q.
certain exercise gives you pain or you
feel like you aren’t reaping the benefits
- change it! If you don’t have a piece of
equipment that is in this program so you
can’t perform a certain exercise, then
switch it out with a similar exercise that
doesn’t require that piece of equipment.
How Long Should I Rest in
Between Sets?
If your schedule is really busy and
modifying the 12 Week Plan is something
which isn’t possible you can always stick
to the 3 Day Full Body Split which makes
up the first two weeks of this plan
How Come Some of Your
Exercises Use The Same
Reps Per Sets and Others
Don’t. Do I Go Up In
Weight On These?
I Don’t Know How to
Perform Some of These
Exercises!
We’ve created videos for each week of
the 12 Week Workout Plan which you can
find on our YouTube channel at youtube.
com/buffdudes. In addition to videos for
each week of the plan we’ve also done
many in-depth single tutorial
videos for exercises such as
Squats, Deadlifts, Kneeling
Landmine Press and many
more which you can find
in our ‘Single
Exercise
Tutorial’
playlist
on our
YouTube
channel.
For isolation exercises our typical rest
time is between 30-60 seconds. For
bigger compound exercises (Squats,
Deadlifts, Bench) we typically rest
between 60-90 seconds.
Our exercises which use the same reps
per sets are typically isolation exercises
and on these we stay with the same
weight each set.
For the ones which decrease in reps per
set, we increase the weight with each set
as we decrease the reps.
How Long Should Each
Workout Last?
Our workouts typically last about 60-75
minutes which includes rest times. Keep
in mind the amount of extras you include
in your workout is really going to stretch
the time you spend in the gym. Mobility
warm-up, stretching & post-workout
cardio will add up to 60 minutes more
if you decide to tackle each of those
every time you workout. Also, waiting for
equipment during rush-hour (typically
5-8pm) is going to extend your gym
time as well compared to someone who
works out either at home or during slow
periods at the gym. This is a big reason
why we typically workout very early in the
morning if going to a commercial gym.
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I can’t do dips, Pull-Ups,
Squats or some of the other
exercises, what do I do?
Feel free to substitute certain exercises in
the plan if you’re unable to perform them
correctly.
Common exercises you can switch
out include Decline Bench Press if
you can’t perform Dips, Lat Pull-Downs if
you can’t perform Pull-Ups, Leg Press if
you can’t perform Squats, and Dumbbells
as an alternate to using Kettlebells.
When will I begin to see
results?
When getting into working out and eating
right for the first time (or having come
back into it after years away) you begin
paying much closer attention to your body
than you normally do and sometimes
it begins to feel like making progress
is taking forever - even if it’s only been
a few weeks! A basic estimate for new
lifters is about 2lbs of muscle growth
a month for males and 1lb a month for
females; for the first year of training.
Keep in mind this is merely a basic guide
and these numbers will vary with height,
starting weight, training, diet, genetics
and more.
I worked out and now I’m
sore. How long will it
last?
It will vary from person to person but
on average most people will experience
soreness for one to three days after a
workout.
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I’m Coming Into This Plan
Injured, Can You Recommend
What I Should Do?
We recommend you have a doctor
consultation to examine your injury and
take the required steps necessary to
rehabilitate.
Self-diagnosing or seeking advice
online is not something we recommend
and could lead to further injury. As we
say - stay safe, stay buff!
One side of me is bigger
than the other. I think I
have muscle imbalance.
What do I do?
You’re not alone. It’s easy to become
slightly out of proportion as we tend to
do things with the more dominate side of
our body. You will notice certain exercises
throughout this plan are ‘unilateral’ which
means you are working one side of your
body at a time. Unilateral exercises
are great for restoring proportion and
typically what we do is add a few more
unilateral reps to close out the set using
the weaker side of our body.
I’m a Teenager. Will
working out stunt my
growth?
No. Working out safely while maintaining
a proper eating routine will not stunt your
growth. In fact, weight lifting has many
benefits for teens including increased
strength for sports and higher selfesteem.
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I’m Afraid to go to the gym!
Thankfully most people in the gym are
much more focused on themselves (the
place isn’t covered in mirrors for nothing)
and their own workout than they are on you.
Just remember to display proper gym
etiquette (no curling in the squat rack,
don’t stand directly in front of a mirror if
someone’s using it, don’t grab someone’s
weight as they’re resting in between
sets, re-rack your weights) and you will
be good to go. Still find the gym too
intimidating? Do what we do, workout
from home!
I Feel Unmotivated, Can
You Help?
You workout not only to stay healthy but
also to stay happy. Exercise can be great
for your overall state of mind and you
definitely don’t want to lose that spark.
Lack of motivation could also be due
to a few missing links in the chain. We
like to think of it this way: The seat of
consistency is held up by the four legs
of fitness. Weights. Food. Cardio. Sleep.
Remove one leg and it becomes wobbly,
remove two and it falls over!
Take a good look at your “seat of
consistency” and make sure your four
legs are strong and in tact!
Some of the website links
This can often be the biggest hurdle we
in the Bulking Book
ever face. The body is willing but the mind Aren’t Working!
is weak. Sometimes it’s hard to get up day If you find that some of the independent
in and day out to bust your ass in the gym website links are no longer working (for
and follow an eating routine!
instance: the macronutrient calculator)
feel free to jump on google and look them
up manually as they may have changed or
There’s nothing wrong with taking a step
back from time to time and re-evaluating been taken down over time.
your goals. Are you working out to get
bigger? Leaner? Just to stay in overall
good shape? We can easily find ourselves
caught in that “middle” zone (not big
enough, not lean enough) which is like a
stagnant pond. Write down some goals
of what you want to accomplish and be
honest with yourself. They don’t even have
to necessarily be fitness goals. Do you
wish to travel? Then maybe the solution
is adding more outdoor cardio into your
routine to explore new places and get a
fresh perspective.
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FOOD
PLAN
F.A.Q.
addition to muscle.
Is there an included diet?
What kind of eating should
I do while bulking?
Isn’t bulking and buying
There will not be a specific plan included
all that food expensive?
with this program, just the tools to
educate yourself to find what works best
for your individual goals. Everyone’s body
is different and there is a wide range of
goals and specific foods and eating habits
dudes or girls have to adhere to, so we’ll
be covering food and nutrition in more of
a general sense. This way we can cater
to a wide range of questions. Please refer
to the beginning of the plan for a sample
bulking and general eating plan.
Buying extra food when bulking can
definitely bring you above your normal
grocery shopping budget (which is a nobrainer seeing as you’ll be buying more
than you usually do) but the good news
is if you decide to buy in bulk you can
actually save a little money in the long
run. Try to purchase bulk bags of chicken,
rice and potatoes and use kitchen tools
such as the slow cooker. Getting big and
saving money. Win, win!
How many extra calories
should I have to gain
weight?
do I just have to eat
healthy food all the time?
This depends on how much you want to
gain and how quickly. If you’d like to gain
weight at a slow pace we’d recommend
2-300 extra calories above your TDEE a
day. If you’d like to build at a faster pace
having around 500 calories in
a surplus daily will yield
you about a pound a week.
Be cautious though as
the more in a surplus you
are a day the more likely
the weight will be
comprised of fat in
Remember this important rule: calories
are more important than eating a certain
type of food. If your goal is to lose weight
and you’re eating healthy foods but
eating too much healthy foods (aka too
many calories) then you’re going to stay
at the same weight and possibly gain
even more. This can be both upsetting
(all that hard work for nothing!) and can
also drive you to think eating right and
working out is doing nothing for you
and cause you to sink back into bad
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habits.
As we said in the
beginning of the plan:
consume more calories, gain
weight. Consume less calories, lose
weight.
You don’t have to have the perfect
diet but what you do need is
moderation. Oftentimes trying to eat
really, really clean leads to “falling off
the wagon” and eating everything you’ve
been depriving yourself of; in the process
losing your hard-earned progress and
possible depression at the fact you’ve got
to start all over.
For us moderation is the key. We never
try to go so hardcore with our eating or
workout routines that even one missed
meal or workout will send our mindstate
over the edge.
What Should I Eat After
My Workout?
Protein is essential to help repair and
grow muscles, so look to consume a
fast acting, lean protein source. Some
examples include Whey Protein Isolate,
Chicken, Eggs or a plant based protein.
Dudes will usually be in the 40 gram
range. Women around 15-25.
My Diet Sucks But I
Workout Really Hard. Is
that ok?
No. Have you ever looked at the calorie
contents of your average hamburger?
Chances are it’s 500800 calories. And that’s
just one hamburger. The
average person is lucky
to burn that amount of calories
while exercising over the period
of an hour. Start adding french
fries on top of that hamburger,
empty calories from beer, ice
cream...you get the point. You’re
going to tip the scale in the sucky
diet direction real fast. This doesn’t mean
you can’t treat yourself to something good
once in awhile, it just means you can’t use
your body as a garbage disposal unit - or
else you’ll begin to look like one.
What are Macros?
Macros is short for macronutrients.
Food is made up of Macros, which provide
the calories our body uses for energy,
growth, and other bodily functions.
There are three macronutrients: protein
(growth), fat (energy), and carbohydrates
(fuel) and we need all three of these to
survive.
While each of these macronutrients
provides calories, the amount of calories
that each one provides varies.
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
So if you were to buy something in a
store and on the nutritional label it said
“contains 20 grams of protein, 0 grams
fat, 0 grams carbs” it would contain 80
calories.
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FOOD
PLAN
F.A.Q.
What are Micros?
Micros is short for micronutrients.
In addition to Macros our bodies also
require micros. Micronutrients include
vitamins and minerals.
now paying much closer attention to the
calories you are putting into your body
and are now following a plan as opposed
to not tracking what you eat.
Before starting a diet we suggest
grabbing a cheap notebook and making
a log of your eating activity for one
week. Write down every meal (including
condiments & drinks!) and calculate
your calories and macros (proteins,
Our suggestion would be to try one out,
stick with it and see how it works for you. carbs and fats) at the end of each day
for 7 days. This in itself may really
You want something you’re going to feel
comfortable with for a long period of time. surprise you and give you a great idea of
the changes you need to make. Are most
Don’t torture yourself just to “look good”
of your calories coming from alcohol
because chances are you’ll end up giving
(which contains 7 calories a gram and
the diet up.
is not listed as a macro as they are not
needed for the body to survive. This is
With most diets you are bound to see
viewed as an ‘empty’ calorie) or soft
results simply for the fact that you are
drinks? Are you consuming calories
way over your recommended amount?
If this sounds too hard we recommend
downloading a calorie tracking app on
your phone.
I want to try a diet with
this plan. Which one is the
best? IIFYM, Intermittent
Fasting, Low Carb?
Something you need to keep in
mind when logging your food is
being honest with yourself. Just
because you’re not writing down
you’re having 5 soft drinks a day
doesn’t mean they don’t exist.
Be observant and honest with
what you’re consuming and make
the decision you feel is best with
yourself. You don’t need to cut out
all food you feel is bad, just keep
moderation in mind and make a note of
the changes you’d like to make to keep
those calories under control.
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Can I get Buff if I’m a
Vegan/Vegetarian?
Yes. In addition to nuts, beans, lentils
etc. Soy, rice protein and hemp
protein supplements are
good options. Egg or whey
protein are other great
options if allowed.
What does the BUFF
DUDES bulking diet look
like?
Very similar to our “Full Day of Eating and
Gym Workout” video on YouTube which
you can find here: https://goo.gl/sm7Q2n
As we said before, we’re believers in
moderation both in working out and
eating right. We love both but try not to
make an obsession out of either. For us
it’s about staying consistent. If we have a
day we don’t eat “perfect” we don’t beat
ourselves up over it but at the same time
we don’t give up. Slow and steady is what
getting in shape is all about. Don’t try
and rush to see results and don’t believe
anyone if they try to tell you the “secret”
of getting in shape either. It’s going to
take hard work and consistency. Period.
preference. If you feel best eating a
certain number of meals a day and hit
your daily calorie requirements in the
process then absolutely feel free to do so.
Do I need supplements to
get into shape?
Don’t fall victim to the idea that you can’t
get big or in shape without the assistance
of expensive supplements. Have you
ever looked at the ingredient list of an
expensive fat-burning supplement?
Chances are you’re going to find caffeine
or green tea as the main ingredients with
a few other ‘roots’ or ‘seed’ ingredients
thrown in for good measure.
As we said above, hard work and
consistency will always be the most
important things.
Oftentimes you’re led to believe by
companies or individuals that there’s a
“secret” to getting in shape. What’s the
secret? That they make millions of dollars
leading you to believe you can’t find
success unless you take their new and
revolutionary pill or powder.
I see you snack throughout
the day. Is that part of
“meal timing”? Should I
be having 6-8 small meals
a day?
3 big meals a day or 8 small meals a
day will get you the same results as long
as the calories and macros remain the
same. Smaller meals work better for us
personally, but it’s just that, a personal
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FOOD
PLAN
F.A.Q.
So If I Were To Take
Supplements, What Would
You Recommend?
When you feel you’ve gotten the consistency
of a solid workout & eating plan in order
(and only when these are in order remember, there are no shortcuts!), we
recommend these few things:
• Caffeine: Our workouts are usually
very early in the morning and to
supplement this we wake up and grab
a hot cup of coffee before our workout.
• Whey Protein: We try and consume
about 1-1.5 grams of protein per
pound of bodyweight a day and whey
protein really helps. Typically we
consume 50 grams of whey protein
isolate immediately following our
workouts. It goes great in many
recipes as well. (Protein Pancakes,
Protein Cookies, etc.)
• Creatine: 5 grams a day and for us
usually taken in a flavored chewable
form like grape or orange.
• Multi-Vitamin: Usually taken with
breakfast or whenever convenient.
• BCAA: Consumed in flavored drink form
during workouts. BCAA’s are Branch
Chain Amino Acids and will be used in
the body for protein synthesis as well
as reducing muscle catabolism during
workouts.
Unfortunately with our large subscriber
base we cannot build individual routines
for specific people.
Our advice would be as we said above
to try out one of our general eating
routines and begin to slowly re-design it
based upon your unique needs. Don’t feel
like you’re in a rush to get your perfect
physique. These things
take time and the slow
and steady approach is
the key to victory!
I’m Still Confused. Can You
Build Me a Custom Eating
Routine?
We’ve tried our best to line out our best
practices and a few general plans in
addition to our own eating routine.
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GYM
LInGo
REP - One complete repetition of the exercise you are performing
SET - A collection of reps performed in a row
COMPOUND EXERCISE - More than one joint being involved in a movement.
ISOLATION EXERCISE - Only one joint being involved in a movement.
SUPINATE - Rotation of the arm where the palm is facing up. In case of the feet it is
where the foot leans inward.
PRONATE - The opposite of Supinate. The rotation of the arm where the palm faces
down. In case of the feet it is where the foot leans outward.
SUPINE - Lying on your back facing up.
PRONE - Lying on your stomach facing down.
UNILATERAL - Utilizing one side during an exercise.
BILATERAL - Utilizing both sides during an exercise.
ALTERNATING - Performing the full range
of motion of an exercise on one side
and immediately performing the same
movement on the next side - alternating
back and forth between the two.
DROP SETS - A technique to reach failure
several times in one set. Completing repetitions
at a heavier weight until you reach failure and
immediately dropping the weight to continue your
repetitions until you reach failure again, and again.
PYRAMID SETS - Increasing the weight upwards as you
decrease the repetitions downwards.
SUPERSETS - Performing an exercise and immediately
followed by another without rest in between.
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GYM
LInGo
GIANT SETS - Performing three exercises in a row without rest in between.
WORKOUT SPLIT - Splitting the body groups into different days in the week.
SPOTTER - Someone to assist you when performing a difficult exercise.
RACKING - “The rack” is referring to what you put your dumbbells or barbells onto.
“Racking” is a common term for putting up your weight after you’re finished. It’s
common courtesy in the gym to re-rack your weights once finished.
FORCED REPS - Completing a repetition with assistance (normally from a spotter)
when you normally could not complete it on your own.
UNTIL FAILURE - Performing an exercise until the muscle reaches complete fatigue
and “fails” at performing any more repetitions.
CUTTING - When cutting or going on a cut the goal is to reduce your caloric intake
(or go into a calorie deficit) in order to lose fat while retaining the optimal amount of
muscle mass possible.
BULKING - A term for when you want to gain muscle mass and are going into a calorie
surplus.
GOLDEN FIVE - The murderer’s row of compound exercise - Deadlifts, Squats, Bench
Press, Pull-Ups & Overhead Press. These 5 exercises (barring the inability to perform
due to injury) should be a part of any Buff Dude or Grrrl’s arsenal.
ANABOLISM - The phase of metabolism in which simple substances (like amino acids)
are synthesized into the complex materials of living tissue (muscle).
CATABOLISM - The opposite of Anabolism. The metabolic breakdown of complex
molecules (muscle) into simpler ones.
HYPERTROPHY - The enlargement of tissue (muscle) size. Often achieved through
weight training and proper eating. The opposite of Atrophy.
GRRRL - A woman regarded as independent and strong.
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Abbreviations
ATG - Ass-to-Grass - Typically heard when performing Squats “when doing your next
set make sure you go ATG!”
ATP - Adenosine Triphosphate - ATP is required for the biochemical reactions involved
in any muscle contraction. As the muscles work harder, more and more ATP gets
consumed and must be replaced in order for the muscle to keep moving. Taking rests
between sets helps restore ATP levels.
BLATOS - Built Like a Tub of Shit - A negative side effect when deciding to ‘forever bulk’.
BMR - Basil Metabolic Rate - The lowest rate of body metabolism (rate of energy use)
that can sustain life. Think of it as the amount of calories your body would burn if you
just laid in bed all day doing absolutely nothing.
BPM - Beats Per Minute. A resting heart rate BPM lowers as one becomes more fit.
BUFF - Better Understanding of Food & Fitness - We couldn’t forget to include this one!
DB - Dumbbell
BB - Barbell
DIY - Do It Yourself - You may sometimes find yourself in situations where weights or
a gym isn’t readily available. This is when you DIY. Use water jugs and a belt to create
dumbbells, a camping cooler to create a bench. Thankfully you don’t need a gym to get
BUFF - just creativity and desire!
DOMS - Delayed Onset Muscle Soreness - This happens when you’ve been through an
intense workout or have put an increased amount of stress on the muscles. It’s a sign
that the muscles are damaged and in the process of repairing themselves.
GOMAD - Gallon of Milk a Day - Doing this will definitely help you put on weight but we
wouldn’t recommend it.
HIIT - High intensity interval training - Short duration of high intensity bursts followed
by an active rest. An example would be an all out sprint for 20 seconds followed by 40
seconds of brisk walking and repeated 15-20 times in a row.
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GYM
LInGo
KB - Kettlebell
OHP - Overhead Press - An excellent compound exercise for your shoulders.
OTS - Overtraining Syndrome - When the body has been working overtime without
adequate days of rest, it will show symptoms of OTS which include Washed-out feeling, tired, drained, lack of energy
Sudden drop in performance
Insomnia
Headaches
Decreased immunity
Decrease in training capacity / intensity
Moodiness and irritability
Lack of motivation
RICE - Rest, Ice, Compression, Elevation - A remedy used when dealing with muscle
injury.
RDL - Romanian Deadlift - A hamstring isolation exercise.
ROM - Range of Motion - Is the amount of distance your joint is able to go through when
performing an exercise.
TDEE - Total Daily Energy Expenditure - A measure of how many calories per day
your body burns. It is calculated by first figuring out your Basal Metabolic Rate,
then multiplying that value by an activity multiplier. (Sedentary office job, active
construction job, student, etc.)
TUT - Time Under Tension - The total amount of time a muscle is placed under stress
during the length of a set.
soCIAL MeDIA
Facebook:
Instagram:
Twitter:
Snapchat:
http://www.facebook.com/buffdudes
http://instagram.com/buffdudes
http://twitter.com/buffdudes
brandon_myles and buffhudson.
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WHAT
noW?
A common question we’ll get when finishing a program is “what now?” Just
because you finished this program doesn’t mean your journey is over. It’s the
perfect time to reassess your goals and find what you want to do on the next leg of
your adventure.
A great next step would be finding
another program and continue to build
yourself into a bigger, better dude or
grrrl. You can feel free to check out some
of our other programs on our website
www.buffdudes.us or explore other
program options.
The most important part is not stopping.
You’ve busted your ass these last three
months, why quit now when you’re only
getting better?
FURtHeR ResoURCes
We hope this 12 Week Plan and its accompanying FAQ has been helpful, but if
you would still like some additional resources, feel free to use these below:
http://www.youtube.com/buffdudes - our official YouTube channel. This is where
you’ll find our food recipes, workout routines, exercise tutorials and motivational
videos all in one easy spot.
http://www.buffdudes.us - our website contains written workout plans, fitness
machine DIY’s, and food recipe blogs. We update the website each week with
a new food recipe and you will also be able to find daily blogs tracking our
12-Week Plan progress showing the amount of weights we used, our workout
duration and our daily eating routines.
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notes
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Thank
you
THANKS TO THESE
B.U.F.F. DUDES N’ GRRRLS!
Artwork: João Victor G. Costa, Alex Wohlrab
Agnieszka Telenga, Dario Di Donato,Gian Galang
Design & Layout : Timmy De Jong
Photo Editing: Agnieszka Telenga
Editors: Agnieszka Telenga, Diane White, Duke White
Food Recipes & Food Photos: Diane White
Photo Credits: Eddie Fern, Mary Kay Holmes, Michael Driscoll
Daily Hot Guy, Impact Photography
Special thanks to Jay Ingber
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17/01/17 23:49