B.U.F.F. DUDES
12 WEEK PROGRAM
Note: A lot of the exercises (mainly the major compound
exercises) will stay the same throughout the program
because of not only the great advantages these certain
exercises will have in many different ways (inside and outside
of the gym) but also it’s a great way to track your progression
in gaining foundational strength. The main changes in the
program will be the amount of exercises, sets, reps, and also
weight in the changing weeks. You’ll notice that every major
compound movement will work in a pyramid scheme, going
up in weight as you decrease the reps; this will promote not
only the amount of muscle fibers that are involved in the lift
but also you will reap the benefits of gaining strength due to
the constant increase in weight. Also in the program you will
notice that almost every isolation exercise will stay with the
same rep range throughout the 3 – 4 sets. The reason we
keep higher repetitions in the isolation exercises is that we
want to promote not only hypertrophy but also endurance in
the smaller muscle groups (or isolated muscle group). Our
hypothesis is that when dealing with compound exercises,
you don’t want the smaller (secondary) muscles to burn out
and hold you back from lifting heavy and concentrating on
the major muscles involved in the lift.
You will notice at the end of the program the pyramiding
scheme will decrease as the supersets are introduced.
The reason behind this is that we want to concentrate on
muscle strength, density, and endurance in the beginning
and at the end we will concentrate on drawing out the
definition and striations of the fibers.
WEEKS 1 - 3 (Prep Phase)
Monday Chest & Triceps
Incline Barbell Press
4 sets 15,12,10,8 reps
Barbell Flat Bench
4 sets 12,10,8,8 reps
Incline Dumbbell Fly
4 sets 10 reps
Chest Dips (body weight)
4 sets 15 reps
Standing French Press
4 sets 12 reps
Dumbbell Kickbacks
3 sets 10 reps
Deadlift
4 sets 20,15,12,10 reps
Pull up
4 sets 12 reps
Single Arm Dumbbell Row
4 sets 10 reps
Underhand Barbell Row
4 sets 12,10,8,8
Incline Dumbbell Curl
3 sets 10 reps
Preacher Curl
3 sets 10 reps
Squats
4 sets 15,12,10,8 reps
Walking Lunges
3 SETS 10 steps (each way)
Leg Press
4 sets 12,10,8,8
Standing Leg Curls (machine)
4 sets 12 reps
Seated Calf Raise
5 sets 15 reps
Tuesday Back & Biceps
Wednesday Legs & Calves
Thursday Shoulders & Trapezius
Overhead Press
4 sets 15,12,10,8 reps
Upright Row
4 sets 12,10,8,8 reps
Dumbbell Lateral Raise
4 SETS10 reps
Face Pulls (rope)
4 sets 12 reps
Barbell Shrugs
5 sets 12 reps
WEEKS 4 - 6
Monday Legs & Calves
Squats
5 sets 20,12,10,8,6 reps
Romanian Dead Lifts
4 sets 12,10,8,8 reps
Walking Lunges
4 sets 10 steps (each way)
Legs Extensions
3 sets 12 reps
Standing Hamstring Curls
3 sets 12 reps
Seated Calf Raises
5 sets 15 reps
Dead Lift
5 sets 15,12,10,8,6 reps
Incline Barbell Press
4 sets 15,12,10,8 reps
Pull Ups
4 sets 15 reps
Barbell Bench Press
4 sets 12,10,8,8 reps
Straight Arm Pull Down
4 sets 12 reps
Cable Cross Over
4 sets 12 reps
T-Bar Row
4 sets 12,10,8,8 reps
Incline Dumbbell Fly w/ Close Press
4 sets 10 reps (each)
Tuesday Chest & Back
Wednesday Shoulders & Trapezius
Bradford Press (warm up)
2 sets 20 reps
Standing Arnold Press
4 sets 12,10,8,8 reps
Single Cable Lateral Raise (behind back)
4 sets12 reps
Face Pulls (rope)
4 sets 12 reps
Barbell Front Raise
4 sets 10 reps
Dumbbell Shrugs
5 sets 12 reps
Thursday Triceps & Biceps
Barbell Skull Crusher
4 sets 15,12,10,8 reps
Barbell Curls
4 sets 15,12,10,8 reps
Rope Extensions
4 sets 12 reps
Dumbbell Bi-Lateral Hammer Curls
4 sets 12 reps
Triceps Dips (lockout)
4 sets 15 reps
Concentration Curls
4 sets 10 reps
Leg Press
5 sets 20,12,10,8,6 reps
Hip Extensions (lifts)
4 sets 12 reps
Front Squats
4 sets 12,10,8,8 reps
Single Leg Romanian Dead Lift
4 sets 12 reps
Donkey Calf Raises
4 sets 15 reps
Friday Legs & Calves
Note: These weeks will
be concentrating on
bringing the lower body
up by working it out
twice a week and letting
the upper body get
more rest in between
workouts.
WEEKS 7 - 9
Monday Chest & Back
Pull Ups
4 sets 20 reps
Incline Barbell Press
4 sets 15,12,10,8 reps
Bent Over T-Bar Row
4 sets 12,10,8,8 reps
Flat Dumbbell Press
4 sets 12,10,8,8 reps
Dumbbell Pull Overs
4 sets 10 reps
Landmine Press
4 sets 10 reps
Single Arm Dumbbell Row (Chainsaws)
4 sets 12,10,8,8 reps
Chest Dips (weighted)
4 sets 12,10,8,8 reps
Squats
5 sets 20,12,10,8, 4 reps
Romanian Deadlifts
4 sets 12,10,8,8 reps
Walking Lunges
4 sets 10 steps each way
Hack Squats
4 sets 12,10,8,8 reps
Seated Hamstring Curls
3 sets 12 reps
Leg Extensions
3 sets 12 reps
Seated Calf Raises
5 sets 20,15,12,10,8 reps
Tuesday Legs
Wednesday Shoulders & Trapezius
Overhead Press
5 sets 15,12,10,8,6 reps
Dumbbell Lateral Raise
4 sets 12,10,8,8 reps
Upright Rows (wide grip)
4 sets 12,10,8,8 reps
Bent Over Dumbbell Reverse Fly
4 sets 10 reps
Reverse Upright Row
4 sets 10 reps
Alternating Dumbbell Front Raise
4 sets 10 reps
Barbell Shrugs
5 sets 15,12,10,8,8 reps
Dead Lift
5 sets 12,10,8,6,2 reps
Seated Cable Rows
4 sets 12,10,8,8 reps
Straight Arm Pull Downs
4 sets 10 reps
Under Hand Pull Downs
4 sets 10 reps
Barbell Curls
4 sets 12,10,8,6 reps
Alternating Dumbbell Hammer Curls
3 sets 10 reps
Preacher Bench Concentration Curls
3 sets 10 reps
Thursday Back & Biceps
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Note: At this point in
the program the body is
increasing in strength
and size. It will take
more stress to continue
to progress in results
and this is the reason
we want to workout
the major muscles
twice a week in
different combinations.
Switching things up
in the program will
not only keep the
body guessing but will
also keep your mind
stimulated through
a brutal 12-week
program.
WEEKS 7 - 9
Friday Chest & Triceps
Incline Dumbbell Fly to Close Press
4 sets 10 reps
Flat Barbell Press
4 sets 12,10,8,8 reps
Underhand Cable Fly
4 sets 12 reps
Decline Dumbbell Press
4 sets 12,10,8,8 reps
EZ-bar Skull Crusher
4 sets 12,10,8,6 reps
Rope Extensions
3 sets 10 reps
Cross Bench Dips (weighted)
3 sets 10 reps
Leg Press
5 sets 20,12,10,8,6 reps
Step Ups (weighted)
4 sets 10 reps
Dumbbell Romanian Deadlifts
4 sets 10 reps
Single Leg Extensions
3 sets 12 reps
Lying Leg Curls
3 sets 12 reps
Standing Calf Raises
5 sets 15,12,10,8,8 reps
Saturday Legs & Calves
WEEKS 10 - 12
Monday Legs
Squats
5 sets 20,12,10,8,4 reps
Superset
Romanian Dead Lifts
Single Leg Hip Lifts
4 sets 4 sets 10 reps
10 reps
Walking Lunges
4 sets 10 steps (each way)
Superset
Leg Extensions
Leg Curls
4 sets 4 sets 12 reps
12 reps
Standing Calf Raises
5 sets 10 reps*
Superset
Straight Arm Pull Down
Pull Ups
4 sets 4 sets 12 reps (pre – exhaust)
12 reps
Superset
Incline Barbell Press
Incline Dumbbell Fly
4 sets 4 sets 10 reps
10 reps
Superset
Bent Over Dumbbell Row (Bi-Lateral)
Flat Bench Dumbbell Press
4 sets 4 sets 10 reps
10 reps
Superset
Dumbbell Pull-Over
Dips (weighted)
4 sets 4 sets 10 reps
10 reps
Tuesday Chest & Back
Wednesday Shoulders & Trapezius
Lateral Raise (pre-exhaust)
4 sets 12 reps
Overhead Press
4 sets 12,10,8,8 reps
Superset
Bent Over Reverse Dumbbell Fly
Cable Front Raise (rope)
4 sets 4 sets 12 reps
12 reps
Superset
Upright Row
Reverse Upright Row
4 sets 4 sets 12 reps
12 reps
Seated Dumbbell Shrugs
4 sets 10 reps
Standing Behind the Back Barbell Shrugs 4 sets 10 reps
* After 10 full reps finish with partial reps till failure
continue on next page
Note: In weeks 9 12 our goal is to be
increasing not only
the amount of weight
per exercise but also
the intensity per
workout as well. This
will be accomplished
by introducing super
sets, drop sets, forced
reps, negatives, and
so on, trying to involve
as much muscle fiber
as possible while
feeding them the proper
nutrition and promoting
new growth that might
not have been realized
before.
WEEKS 10 - 12
Thursday Triceps & Biceps
Superset
Ez-Bar Skull Crusher
EZ-Bar Close Grip Press
4 sets 4 sets 10 reps
10 reps
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets 15 reps
Superset
Pronated Triceps Extension
Supinated Triceps Extension
Rope Triceps Extension 4 sets 10 reps each
Dumbbell Hammer Curls (bi-lateral)
4 sets 10 reps
Concentration Curls
3 sets 12 reps
Friday Legs
Leg Press
10 sets 15,12,10,8,6 REPS
Drop set 5 times on last set
Hack Squats
5 sets 12,10,8,8,6 reps
Standing Leg Curls
3 sets 20 reps
Single Seated Calf Raise
3 sets 20 reps
Standing Calf Raise
3 sets 10 reps
Superset
Bent Over Row
Flat Barbell Press
4 sets 4 sets 12,10,8,8 reps
12,10,8,8 reps
Superset
Seated Low Row (cable)
Machine Fly
4 sets 4 sets 10 reps reps
10 reps
Superset
Underhand Pull Downs
Underhand Dumbbell Fly
4 sets 4 sets 12,10,8,8 reps
12 reps
Saturday Chest & Back