Mobility Band
Workout Plan
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Copyright © 2020 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, 2020
ISBN: 978-0-578-78724-4
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 to the Buff Dude’s Mobility Band Workout!
Why Mobility Bands?
Who are the Buff Dudes?
Gym Bag Essentials
Mobility Band Workout Plan
Mobility Band Positions
Exercise Tutorials
F.A.Q.
Glossary
Notes
Social Media
Special Thanks
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WELCOME TO THE BUFF DUDE’S
MOBILITY BAND WORKOUT PLAN
Mobility bands are a versatile resistance training tool. Whether you’re
interested in improving mobility, getting a killer workout, needing assistance
with body weight exercises such as pull-ups or adding them to traditional
lifts such as squats or bench press; mobility bands are with you all the way.
Not only do mobility bands have a wide
variety of uses, they also can be a great
way to switch up your routine and help
make it fresh. And did we mention you
can use them almost anywhere? They’re
lightweight, mobile, quiet and use very
minimal space. Truly a workout super
tool!
In this plan you’ll find both a 6 week
beginner and a 6 week advanced mobility
band workout course. You have the option
of going through one and moving onto the
next, skipping straight to the advanced or
bouncing back and forth from beginner to
advanced. The choice is yours!
We designed the plan with many different
users in mind and multiple combinations
to satisfy your personal workout needs.
Along with the workout you’ll find
instructions on different mobility
band positions, detailed tutorials on
all exercises featured in the plan and
a lengthy frequently asked questions
section.
We hope you enjoy our plan. Have fun and
Stay Buff!
Brandon & Hudson White
(The B.U.F.F. Dudes)
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WHY MOBILITY BANDS?
To get a better idea of our history with mobility bands we’ll have to take it back a
bit. If your definition of “a bit” is multiple decades then you’ve landed in just about
the right place.
It was a small town and in it, a small
house. In that small house was - you
guessed it - small dudes. Too small to
be considered Buff Dudes, in fact. But
something in that small house’s guest
room was about to change all that.
In it resided something which would now
be considered archaic but at the time was
the pinnacle of home workout machines.
A metal nirvana which promised muscles,
motivation and could be yours for only 10
easy payments of 49.95!! (Sorry, no cash on
delivery.)
It’s name? The SOLOFLEX. Pretty badass,
right? We were convinced it’s where Boba
went to hit the weights after a long day of
blasting nerf herders.
Upon our discovery of this rugged
machine we toyed with it for hours.
Pushing its bar. Pulling its cable.
Lifting the odd rubber bands
scattered around it. Really just
trying to find out what the hell it
did!
Thankfully with a little help
from our dad we unlocked
the secrets to this titanic
metal temple: it was
what he called a “full body
workout machine” and we were
its humble prepubescent guests;
ready to utilize its rubber stretching,
muscle making greatness.
We had challenges with our friends to
see who could bench the most; slipping
those weird oblong rubber things onto
the workout contraption to increase the
weight, trying to one up each other until
we couldn’t even lift it any more. Vivid
memories come rushing back on how the
weight felt. It was so strange, like trying to
move through mud or clay as you pushed
it, but wanting to snap back into place at
a moment's notice if you didn’t respect its
power. It was weird, and scary, and - most
importantly - awesome. Unfortunately,
those days of awesomeness were short
lived. Like many childhood obsessions we
slowly lost interest in it like an old toy. An
old toy with former days of past glory. The
dust collected, the machine silently wept
and it was soon forgotten; eventually sold
at a family yard sale, its earnings
no doubt used to further pad our
growing Teenage Mutant Ninja Turtle
toy collection.
Fast forward to the present. We
are a little older, a little wiser, and
upgraded from small dudes
to Buff Dudes. Looking
back nostalgically on the
days with that strange
rubber band machine, we can
appreciate the usefulness and
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WHY MOBILITY BANDS?
function of it, even though at times it was
bulky, uncomfortable, and didn't really
work that well. Regardless, the idea was
solid: use BANDS for resistance!
Thankfully we don't have to use the same
small oblong shaped rubber pieces or a
huge bulky machine as we once did. We
can use simple mobility bands.
As we mentioned in our “welcome”
page, mobility bands (other than the
use of mobility) can be an amazing tool;
they’re mobile, versatile, inexpensive, and
provide something called accommodating
resistance. Accommodating resistance
is essentially an increase in resistance
of a load throughout a range of motion
and they’ve been shown in some studies
to possibly help with strength gains
and increased 1RM. This is why you’ll
commonly see them strapped to a barbell
for various lifts such as deadlifts, squats,
and bench press. Thankfully, we won’t
need the use of a barbell to reap the
benefits of accommodating resistance.
You’ll just need the bands, yourself and
- for certain exercises - something to
secure the bands to. The possibilities are
many and you’ll be able to do hundreds of
movements.
So get ready to feel extra activation in the
muscles because of the accommodating
resistance, recruit more muscles for
stabilization, and get a better mind
muscle connection throughout the full
range of motion of every exercise.
Buff Dudes and Grrrls are BANDED
TOGETHER!
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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
better understanding of food and fitness (better known as B.U.F.F.) movement with
a focus on entertaining and informative videos which are easy to understand and
fun to watch. If you don’t already know, you can find our content free on YouTube
here: www.youtube.com/buffdudes
When we first created our YouTube
channel, our 3 main goals were
consistency, making entertaining videos,
and improving the channel with every
new release.
Looking back on it now, the B.U.F.F. Dudes
video philosophy really is no different
than our philosophy in the gym - or life in general. Keep it simple, stay consistent,
and always strive to become a better
version of yourself while trying to better
those around you as well.
We are very honored to have your
continued support and we both appreciate
the positive feedback, motivational stories,
pictures, and just knowing there's a whole
lot of dudes and grrrls out there looking to
become B.U.F.F. We salute you all!
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GYM BAG
ESSENTIALS
Mobility Bands - As the name of the plan
itself is the “Mobility Band Workout” you
may have guessed that mobility bands
were required, and you’d be right! We
recommend at least five different bands,
ranging from light to heavy gauge.
The following tools aren’t required, but we
recommend you have them to make the
most out of our plan:
Towel - It gets sweaty while working out,
and having a towel helps to keep you as
hygienic as possible.
Headphones - Having a training partner
can be a huge boost to your morale in the
gym, but if that’s not available, pick up a
pair of headphones. Music can be a great
motivational factor, and there’s no better
playlist than your own!
Shoes - Sounds like common sense, but
shoes can differ drastically. Try and grab
a pair of cross trainers which are durable
for both cardio and weightlifting. If you
plan on sticking to weightlifting only a
flat soled shoe such as Chuck Taylors is a
great choice.
Water - You can’t forget to hydrate! Think
of it this way: if water was viewed as a
supplement it’d be the most important
one you could ever take. You lose a lot
of water throughout the day, especially
during a workout. Do what we do and
grab yourself a jug which you can carry
around throughout the day. It’s a good
reminder of how much you’ve drank and
it makes quenching your thirst easily
accessible as well.
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BUFF DUDES
MOBILITY BAND
WORKOUT PLAN
Welcome to the plan! There are a
total of 3 stages, each two weeks in
length for a total of six weeks. Each
stage contains both a beginner and an
advanced version for a grand total of
twelve weeks.
Feel free to go through all the beginner
stages before moving onto the advanced.
Likewise, you can also perform a
beginner stage and move onto its
advanced version; going through the
plan chronologically from beginner to
advanced, beginner to advanced. Finally,
you also have the option of performing
advanced only. If you’re seeing good
results from a particular stage feel free
to stay there longer than two weeks as
we’ve built the plan with the ability to
customise to your specific workout needs.
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stage
2 WEEKS BEGINNER
1
FULL BODY
STAGE 1 is going to be fairly simple, we’ll be working the full body and focus on all of
the major compound movements. This will help you get familiarized with your bands:
the feeling, movement, and resistance required for the allotted set and rep scheme.
We realize that not everyone is ready to jump into an intense program - so we always
like to start off slow, and even if you’re an experienced lifter, it might be a good idea to
start slow and practice these movements due to the differences involved because of
the bands. That being said, we also wanted to include some “advanced” stages - ones
that you can either work into, or jump into (if you’re more experienced) for a higher
difficulty. With that said, welcome to STAGE ONE and good luck!
DAY 1 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SQUATS
BENT OVER ROWS
CHEST PRESS
SHOULDER PRESS
CALF RAISES
CORE: CRUNCHES
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 20 REPS
DAY 2 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
DEADLIFTS
3 SETS X 15 REPS
PULL DOWNS
3 SETS X 15 REPS
BAND PUSHUPS
3 SETS X 15 REPS
SINGLE ARM SHOULDER PRESS
3 SETS X 15 REPS
SHRUGS
3 SETS X 15 REPS
CORE: SIDE BENDS
3 SETS X 15 REPS (EACH SIDE)
DAY 3 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SQUATS
3 SETS X 15 REPS
BENT OVER ROWS
3 SETS X 15 REPS
CHEST PRESS
3 SETS X 15 REPS
SHOULDER PRESS
3 SETS X 15 REPS
CALF RAISES
3 SETS X 15 REPS
CORE: WOOD CHOPS
3 SETS X 15 REPS (EACH SIDE)
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stage 1 5
2 WEEKS ADVANCED
FULL BODY
STAGE 1.5. As we talked about previously, this stage is going to be more advanced
than stage 1, but we’re still focusing on full body. The sets and reps have increased
as well as the volume of the exercises. Supersets will also be introduced along with
more dynamic movements to push you harder and increase the involvement of
smaller muscle groups. You’ll notice when using the bands that it will take a higher
amount of stability on certain exercises to hold the position. Although it might seem
uncomfortable at first, rest assured this will help recruit more muscles and muscle
fibers to help out and therefore increase your strength and muscular endurance in the
long term.
DAY 1 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET BAND WALKS*
SQUATS
SUPERSET PULL APARTS
BENT OVER ROWS
SUPERSET CLOCK WALKS*
CHEST PRESS
SUPERSET EXTERNAL ROTATIONS
SHOULDER PRESS
CALF RAISES
CORE: CRUNCHES
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 25 REPS
*Perform 6 reps one way and 6 reps the other
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stage 1 5
2 WEEKS ADVANCED
FULL BODY
DAY 2 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET GOOD MORNINGS
4 SETS X 12 REPS
DEADLIFTS
4 SETS X 12 REPS
SUPERSET SINGLE ARM STRAIGHT ARM PULLDOWNS 4 SETS X 12 REPS
PULL DOWNS
4 SETS X 12 REPS
SUPERSET UNDERHAND FLYS
4 SETS X 12 REPS
BAND PUSHUPS
4 SETS X 12 REPS
SUPERSET SHOULDER EXTENSIONS
4 SETS X 12 REPS
SINGLE ARM SHOULDER PRESS
4 SETS X 12 REPS
SUPERSET SHRUGS
4 SETS X 12 REPS
DEPRESSIONS
4 SETS X 12 REPS
CORE: SIDE BENDS
4 SETS X 25 REPS (EACH SIDE)
DAY 3 - FULL BODY
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET BAND WALKS*
4 SETS X 12 REPS
SQUATS
4 SETS X 12 REPS
SUPERSET PULL APARTS
4 SETS X 12 REPS
BENT OVER ROWS
4 SETS X 12 REPS
SUPERSET CLOCK WALKS*
4 SETS X 12 REPS
CHEST PRESS
4 SETS X 12 REPS
SUPERSET EXTERNAL ROTATIONS
4 SETS X 12 REPS
SHOULDER PRESS
4 SETS X 12 REPS
CALF RAISES
4 SETS X 12 REPS
CORE: WOOD CHOPS
4 SETS X 20 REPS (EACH SIDE)
*Perform 6 reps one way and 6 reps the other
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2 WEEKS
BEGINNER
stage
2
UPPER/LOWER BODY SPLIT
STAGE 2 will be splitting up the body into two separate parts: lower body and upper
body. This will allow us to increase the amount of exercises per muscle group while
still maintaining a higher frequency in our training (training the entire body multiple
times a week). We’ll also be utilizing more isolation exercises for the smaller muscle
groups like triceps and biceps. Each day focuses on its own unique exercises, helping
you target all of the different movements and muscles.
DAY 1 - LOWER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SQUATS
3 SETS X 15 REPS
BULGARIAN SPLIT SQUATS
3 SETS X 15 REPS
ROMANIAN DEADLIFTS
3 SETS X 15 REPS
SINGLE LEG KNEE RAISES
3 SETS X 15 REPS
LEG CURLS
3 SETS X 15 REPS
CALF RAISES
3 SETS X 15 REPS
CORE: WOOD CHOPS
3 SETS X 15 REPS (EACH SIDE)
DAY 2 - UPPER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
BENT OVER ROWS
CHEST PRESS
SHOULDER PRESS
FRENCH PRESS
HAMMER CURLS
CORE: BACK EXTENSIONS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
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2 WEEKS
BEGINNER
stage
2
UPPER/LOWER BODY SPLIT
DAY 3 - LOWER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
DEADLIFTS
KNEELING HIP EXTENSIONS
SPLIT SQUATS
SINGLE LEG ROMANIAN DEADLIFTS
CALF RAISES
CORE: LEG RAISES
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
DAY 4 - UPPER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
PULL DOWNS
INCLINE PRESS
UPRIGHT ROWS
TRICEPS EXTENSIONS
ALTERNATING CURLS
CORE: CRUNCHES
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 15 REPS
3 SETS X 20 REPS
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2 WEEKS
ADVANCED
stage 2 5
UPPER/LOWER BODY SPLIT
STAGE 2.5 is the advanced version of stage 2. We’re continuing (as in stage 1.5) the
more advanced techniques like supersets as well as increasing the volume of the
exercises, and interjecting more isolation movements; helping target more neglected
muscle groups like the rotator cuff and gluteus medius. Although these more difficult
stages can be tough to get through, just remember that you’re forcing the body to
adapt through new and harder training, and in turn you’re only going to become a
better version of yourself.
DAY 1 - LOWER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SQUATS TO GOOD MORNINGS
4 SETS X 12 REPS
JUMPING BULGARIAN SPLIT SQUATS
4 SETS X 12 REPS
SUPERSET ROMANIAN DEADLIFTS
4 SETS X 12 REPS
BAND WALKS
4 SETS X 12 REPS
SUPERSET SINGLE LEG KNEE RAISES
4 SETS X 12 REPS
LEG KICKBACKS
4 SETS X 12 REPS
SUPERSET LEG CURLS
4 SETS X 12 REPS
KNEELING HIP EXTENSIONS
4 SETS X 12 REPS
CALF RAISES
4 SETS X 12 REPS
CORE: WOOD CHOPS
4 SETS X 20 REPS (EACH SIDE)
DAY 2 - UPPER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET BENT OVER ROWS
SHRUGS
SUPERSET INTERNAL ROTATIONS
CHEST PRESS
SUPERSET EXTERNAL ROTATIONS
SHOULDER PRESS
FRENCH PRESS
HAMMER CURLS
CORE: BACK EXTENSIONS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 15 REPS
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2 WEEKS
ADVANCED
stage 2 5
UPPER/LOWER BODY SPLIT
DAY 3 - LOWER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET DEADLIFTS
DOLPHIN KICKS
TWISTING SPLIT SQUATS
SINGLE LEG ROMANIAN DEADLIFTS
SUPERSET ABDUCTIONS
ADDUCTIONS
CALF RAISES
CORE: LEG RAISES
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 20 REPS
DAY 4 - UPPER
REST TIMES BETWEEN SETS: 60 - 90 SECONDS
SUPERSET PULL DOWNS
STRAIGHT ARM PULLDOWNS
SUPERSET ARM ADDUCTIONS
INCLINE PRESS
SUPERSET UPRIGHT ROWS
FACE PULLS
TRICEP EXTENSIONS
ISOMETRIC ALTERNATING CURLS
CORE: CRUNCHES
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 25 REPS
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2 WEEKS
BEGINNER
stage 3
BUFF DUDE BODY SPLIT
Here we go, the last beginners stage. STAGE 3 will be splitting up the body and in
turn putting more focus on your individual muscle groups - increasing the amount
of exercises per muscle and being able to concentrate on every part of your body.
Although this is a “beginner” stage, it doesn’t necessarily mean it's easy. It's still
going to put a lot of stress on your body because of the higher volume and increased
exercises. You’ll notice the rest times are also shorter - putting more emphasis on
muscular endurance and energy output throughout the workouts. Your goal here is
to try and reach the point when your muscles “burn”. This will ensure you’re pushing
yourself hard enough. Good luck buff brothers and sisters!
DAY 1 - LEGS + CALVES
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SQUATS
4 SETS X 15 REPS
TWISTING SPLIT SQUATS
4 SETS X 15 REPS
ROMANIAN DEADLIFTS
4 SETS X 15 REPS
KNEELING HIP EXTENSIONS
4 SETS X 15 REPS
SUPERSET SINGLE LEG KNEE RAISES
4 SETS X 15 REPS
LEG CURLS
4 SETS X 15 REPS
CALF RAISES
4 SETS X 15 REPS
CORE: WOOD CHOPS
4 SETS X 15 REPS (EACH SIDE)
DAY 2 - BACK + BICEPS
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
BENT OVER ROWS
PULL DOWNS
SEATED ROWS
STRAIGHT ARM PULLDOWNS
SINGLE ARM CRUCIFIX CURLS
BILATERAL CURLS
REVERSE CURLS
CORE: BACK EXTENSIONS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
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2 WEEKS
BEGINNER
stage 3
BUFF DUDE BODY SPLIT
DAY 3 - CHEST + TRICEPS
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
CHEST PRESS
INCLINE PRESS
DECLINE PRESS (MIMIC DIPS)
SINGLE ARM FLYS
SKULL CRUSHERS
REVERSE GRIP TRICEPS EXTENSIONS
KICK BACKS
CORE: ACCORDION CRUNCHES
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
DAY 4 - SHOULDERS + TRAPS
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SHOULDER PRESS
UPRIGHT ROWS
FACE PULLS
PULL APARTS
SINGLE ARM LATERAL RAISES
EXTERNAL ROTATIONS
SHRUGS
CORE: CRUNCHES
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 15 REPS
3 SETS X 15 REPS
4 SETS X 15 REPS
4 SETS X 20 REPS
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2 WEEKS
ADVANCED
stage 3 5
BUFF DUDE BODY SPLIT
Here it is! The final stage of the Buff Dudes Mobility Band Workout Plan. We hope
you’re ready. You’ll notice the split is similar to Stage 3, but with a few tweaks: harder
exercises, combination movements, drop sets, and of course SUPERSETS! After all
the time and effort you’ve put into the program you should feel more than ready to
push yourself to the limit, and this stage will do just that. Time to feel fatigued, sore,
pumped, and most importantly BUFF!
DAY 1 - LEGS + CALVES
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SQUATS
4 SETS X 12 REPS
SUPERSET BULGARIAN SPLIT SQUATS
4 SETS X 12 REPS
ROMANIAN DEADLIFTS
4 SETS X 12 REPS
SUPERSET KNEELING HIP EXTENSIONS
4 SETS X 12 REPS
BAND WALKS
4 SETS X 12 REPS
SUPERSET SISSY SQUATS
4 SETS X 12 REPS
LEG CURLS
4 SETS X 12 REPS
SUPERSET ABDUCTIONS
3 SETS X 20 REPS
ADDUCTIONS
3 SETS X 20 REPS
CALF RAISES
4 SETS X 12 REPS
CORE: WOOD CHOPS
4 SETS X 15 REPS (EACH SIDE)
DAY 2 - BACK + CHEST
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SUPERSET BENT OVER ROWS
CHEST PRESS (DROP SET ON EACH)
SUPERSET PULL DOWNS
INCLINE PRESS
SUPERSET SEATED ROWS
DECLINE PRESS (MIMIC DIPS)
SUPERSET STRAIGHT ARM PULL DOWNS
UNDERHAND FLYS
CORE: SCISSOR KICKS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 15 REPS
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2 WEEKS
ADVANCED
stage 3 5
BUFF DUDE BODY SPLIT
DAY 3 - TRICEPS + BICEPS
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SUPERSET DIAMOND BANDED PUSHUPS
UNDERHAND PULL DOWNS
SUPERSET SKULL CRUSHERS
BI-LATERAL CURLS
SUPERSET SINGLE ARM FRENCH PRESS
CONCENTRATION CURLS
SUPERSET TRICEPS EXTENSIONS
REVERSE CURLS
CORE: ACCORDION CRUNCHES
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 15 REPS
DAY 4 - SHOULDERS + TRAPS
REST TIMES BETWEEN SETS: 30 - 60 SECONDS
SUPERSET SHOULDER PRESS
UPRIGHT ROWS
FACE PULLS
SUPERSET SHOULDER EXTENSIONS
FRONT RAISES
LATERAL RAISES
EXTERNAL ROTATIONS
SHRUGS
CORE: CRUNCHES
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
4 SETS X 12 REPS
3 SETS X 15 REPS
4 SETS X 12 REPS
4 SETS X 25 REPS
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YOU ARE
MOBILITY BAND BUFF!
Congratulations, you’ve just finished the Buff Dude’s Mobility Band Workout! If this was
your first time using mobility bands exclusively we hope you’ve enjoyed it! Although
different from traditional barbells or dumbbells they’re in no way inferior as we’re
sure you’ve learned over the course of this plan. Now it’s time to rest, recuperate
and once you feel ready please feel free to go through the plan again using its many
different beginner and advanced variations. Have fun, thanks for purchasing the plan
and as always, STAY BUFF!
Victory
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BAND
POSITIONING
There are multiple ways to position your mobility bands and each exercise in this
plan uses their own unique variation. In this section we will go over the names
of these positions and what they look like. Feel free to reference this section
frequently to get well acquainted!
Tie
Tie
overhead
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BAND
POSITIONING
double
anchor
wrap
single
anchor
wrap
overhead
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EXERCISE
TUTORIALS
LEGS
Squats
Step by step
• Utilizing a single anchor, place both feet onto the
band at a slightly wider stance than hip width.
• Wrap the other end of the band around the base of
your neck.
• Squat down by flexing in your hips and knees until
your thighs reach parallel to the floor or slightly lower.
• Press through your midfoot and extend in your hips
and knees until you reach the upright position.
Muscles Worked: An excellent compound movement
to engage your leg muscles: Quadriceps, Gluteus
Maximus, and Hamstrings.
Notes: Maintain a straight and rigid torso. Keep a
neutral chin.
Deadlifts
Step by step
• Utilizing a double anchor, place both feet about hip width.
• Flex in your hips and knees and slightly bow forward and grasp each end (loops) of
the band with one hand.
• You are now in the starting position.
• Press midfoot and extend your hips and knees
to bring yourself into the upright position.
• Slowly let yourself back to the beginning
position by flexing in your hips and knees.
Muscles Worked: Mainly working on your
posterior chain because of the bowed forward
positioning, this will help target the Hamstrings,
Gluteus Maximus, and lower back muscles.
Notes: Keep your arms straight and rigid. Maintain
a straight and rigid torso. Keep a neutral chin.
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HEAD
Band Walks
Step by step
• Utilizing a single anchor, place both feet onto the band at about a hip width stance
and wrap the other end of the band around the base of your neck.
• Slightly squat down to a quarter squat.
• Laterally step to one side with one leg and then medially with the other.
• Continue stepping to one side in a fluid motion, keeping tension in the legs.
• Once all repetitions are done going one way, switch to stepping the other way.
Muscles Worked: Excellent at targeting the Gluteus Medius muscles.
Notes: Keep an upright torso. Maintain a flat foot during each step and keep your toes
pointed forward, with your knees following your toes.
Good mornings
Step by step
• Utilizing a single anchor, place both feet at about hip width on the band.
• Wrap the other end of the band around the base of your neck.
• Begin with your body in the full upright position.
• Slowly bow forward by flexing in your hips, keeping a straight and rigid torso.
• Once you feel a deep stretch in your hamstrings, slowly extend in your hips and bring
your torso back to the upright
position.
Muscles Worked: This exercise
will focus on the Hamstrings and
lower back.
Notes: To get a slightly farther range
of motion, keep a slight bend in your
knees while bowing forward. Keep
a neutral chin and a flat lower back.
Keep your toes pointed forward.
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EXERCISE
TUTORIALS
s
Bulgarian Split Squat
Step by step
• Place one foot back on a bench with the other foot utilizing
a single anchor on the band and the other end wrapped
around the base of your neck.
• Take a step forward with the anchored foot until you reach a
lunge or split squat position.
• Flex in your hip and knee on the forward placed leg and
squat down.
• Once your thigh reaches around parallel to the floor, squat
upwards by extending in your hip and knee with your
forward placed leg.
• Switch legs once you’ve completed all repetitions on one leg.
Muscles Worked: You’ll feel this one in your Quadriceps and
Gluteus Maximus.
Notes: Keep a vertical torso and neutral chin. Push through your
mid foot.
jumping
s
Bulgarian Split Squat
Step by step
• Place one foot back on a bench with the other foot utilizing a single anchor on the band
and the other end wrapped around the base of your neck.
• Take a step forward with the anchored foot until you reach a lunge or split squat position.
• Flex in your hip and knee on the forward placed leg and squat down.
• Once your thigh reaches around parallel to the floor, explosively squat upwards by
extending in your hip and knee with your forward placed leg and jump off of the ground.
• Switch legs once you’ve completed all repetitions on one leg.
Muscles Worked: Due to the jumping motion, you’ll get extra activation in your
Quadriceps and Gluteus Maximus, as well as your calf muscles.
Notes: Keep a vertical
torso and neutral chin. The
height of your jump will be
at your discretion. Extend
in your foot utilizing
plantar flexing to help with
jumping upwards.
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ROMANIAN
DE ADLIFTS
Step by step
• Utilizing a double anchor, place
both feet onto the band around
a hip width stance.
• Grasp both ends of the band
with each hand and bring
yourself into the upright
position.
• With a slight bend in your knees, slowly bow forward by flexing in your hips, gliding
your hands along your thighs.
• Once you feel a deep stretch in your hamstrings, quickly extend your hips and bring
yourself back to the upright position.
Muscles Worked: One of our favorite exercises to help target the Hamstrings and
lower back.
Notes: Keep your toes pointed forward. Maintain a flat lower back and neutral chin. Slow
and controlled movement on the way down, with an explosive motion on the way up.
ADLIFTS
single leg ROMANIAN DE
Step by step
• Utilizing a double anchor with one foot, grasp both ends (loops) of the band with
each hand.
• Starting in the upright position, bow forward by flexing in your hip and kicking your
unanchored leg back behind you.
• Once you feel a deep stretch in your hamstring, extend your hip and bring yourself
back into the upright position.
• Switch sides once you complete all repetitions on one leg.
Muscles Worked: A unilateral exercise to target the
Hamstrings.
Notes: This single leg
exercise will require more
stabilization to complete.
Keep a flat lower back.
Have a slight bend in your
working leg for further
range of motion. Keep
your toes pointed forward.
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es
Single leg Knee Rais
Step by step
• Tie a band on something stable at a low position and
wrap the other end around one ankle.
• Step forward with the bandless leg.
• With the banded leg slowly raise your knee upwards, by
flexing in your hip and knee.
• Once your thigh is about parallel with the floor or slightly
higher, slowly lower it back down.
• Once you reach all the repetitions on one leg, switch
legs.
Muscles Worked: This exercise is used to help target
the Rectus Femoris Muscle - a muscle that's part of the
Quadriceps, and helps with flexion of the hip.
Notes: Balance might be an issue, so have something to
help stabilize you until you feel confident in the movement.
Keep a vertical torso.
Leg Curls
Step by step
• Wrap a band around something stable at a lower position.
• Take the ends of the band (loops) and wrap them around your heels.
• Lie in the prone position (on your stomach) and move far enough away from the
anchored band until you feel tension.
• Flex in your knees to bring in your heels to your glutes.
• Once you reach the fully contracted position, slowly lower your legs back down.
Muscles Worked: A great isolation exercise to focus on the Hamstrings.
Notes: Imagine your legs as your arms and your hamstrings as your biceps. You’re
essentially doing a biceps curl with your legs.
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NS
Kneeling Hip EXTENSIO
Step by step
• Tie the band around something stable
at around hip height (while kneeling).
• Wrap the end (loop) of the band
around your hip crease area, and place
yourself onto your knees.
• Flex in your hips and sit back onto your
heels.
• Extend in your hips until your upper body is upright.
• Squeeze your glutes at the top position.
• Repeat.
Muscles Worked: Isolating the hip extension movement - this will target the Gluteus
Maximus muscles.
Notes: Make sure you’re far enough away from the anchored band to create enough
tension. Hold at the top position for a 2 count.
Split Squats
Step by step
• Utilizing a single anchor with one foot, with the other end of the band around the
base of your neck, place yourself into a split squat position.
• Flex in your hip and knee and lower yourself down until your backwards placed knee
touches the ground.
• Extend in your hip and knees to squat up into the starting position.
• Once all repetitions are done on one leg, proceed to switch sides.
Muscles Worked: extending and
flexing at the hip and knee joints,
this will focus on Quadriceps,
Gluteus Maximus, and Hamstrings.
Notes: A unilateral movement, with
extra support from the other leg.
Keep a vertical torso. Keep tension
throughout the movement.
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s
Twisting Split Squat
Step by step
• Tie a band onto something stable at around
hip height, and grasp the other end with
both hands.
• Step away from the band and place
yourself into a split squat position.
• Twist your upper body towards the band.
• As you squat downwards by flexing in
your hip and knee, twist your torso in the
opposite direction the band is anchored at.
• Squat back upwards by extending in your
hip and knee and twist your torso back
towards the anchored band.
Muscles Worked: A combination movement of hip and knee flexion and extension, with
trunk rotation. This exercise will focus on Quadriceps, Gluteus Maximus, Hamstrings,
and the Abdominals.
Notes: The twisting motion will add instability to the movement and require extra muscle
recruitment to perform. Utilize your whole torso to twist, not just the movement in your
arms. This will take some balance, so keep the tension light at first.
Leg Kickbacks
Step by step
• Tie a band around something stable at ankle height.
• In a standing position, wrap the loop end of the band around your ankle.
• Slightly elevate your banded leg off of the ground.
• While maintaining a straight
leg, extend your banded leg
backwards utilizing your hip joint.
• Squeeze your glute at the top
position.
• Once you reach all the repetitions
on one leg, switch sides.
Muscles Worked: Utilizing hip
extension, you’ll find this exercise
targeting the Gluteus Maximus.
Notes: Keep a slow and controlled
motion.
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Sissy Squats
Step by step
• Wrap a band around
something stable at knee
height.
• Place both legs in the ends
(loops) of the band.
• Slightly walk back until there
is tension on the band.
• Keep both feet firmly planted
on the ground and placed around hip width, with toes pointed straight forward.
• Slowly squat down by flexing in your knees and hips until your thighs reach close to
parallel with the floor.
• Squat back upwards to the top position by extending in your knees and hips.
Muscles Worked: A motion to help target the Quadriceps.
Notes: Focus on pushing the band backwards with your lower legs and squeezing
your quads. Keep a vertical torso. To maintain a proper position, you might want to use
something to grasp onto to help for balance.
Abductions
Step by step
• Tie a band around something stable around ankle height.
• In the standing position, wrap the other end (loop) of the band around your ankle (the
one farthest away from the band).
• Slightly elevate your banded legs foot above the floor.
• Slowly abduct your leg outward until you feel tension in your gluteus medius.
• Slowly bring your leg back to
the starting position.
• Once all the repetitions are
done on one leg, switch sides.
Muscles Worked: This exercise
is used to isolate the Gluteus
Medius.
Notes: Use a slow and controlled
movement to maintain tension
throughout the exercise. Don’t
feel like you need to go heavy take it light.
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Adductions
Step by step
• Tie a band around something
stable around knee height.
• Sit on a bench or chair and wrap
the other end (loop) of the band
around your leg (the one closest to
the band), just above the knee.
• Slightly elevate your banded legs
foot above the floor.
• Slowly abduct your leg inward
until you feel tension in your inner
thigh area.
• Slowly bring your leg back to the starting position.
• Once all the repetitions are done on one leg, switch sides.
Muscles Worked: The adductors of the thigh are located in the inner portion of the
thigh, and will be targeted using this exercise.
Notes: Use a slow and controlled movement to maintain tension throughout the exercise.
Don’t feel like you need to go heavy - take it light.
Calf Raises
Step by step
• Using a single anchor, step onto the band and wrap the other end around the
base of your neck.
• Push the balls of your feet into the
floor and raise your heels as high
as possible.
Muscles Worked: This will help
target the Gastrocnemius.
Notes: Elevate your feet on a
platform (or books) to get a further
range of motion.
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EXERCISE
TUTORIALS
B ACK
Bent Over Rows
Step by step
• Using a double anchor, place
both feet onto the band around
hip width.
• Bow forward until your torso is
close to parallel with the floor.
• Grasp each loop with one hand.
• Pull the band upwards by
flexing in your elbows and
retracting your scapula.
• Slowly return to the starting position.
Muscles Worked: This compound exercise works your Latissimus Dorsi, Posterior
Deltoids, Trapezius, and Biceps Brachii.
Notes: Keep a neutral chin and straight and rigid back.
Pull Downs
Step by step
• Tie a band onto something
stable overhead.
• Grasp the other end of the
band with both hands around
shoulder width or wider.
• Sit onto the ground,
maintaining a vertical torso.
• Pull the band downwards by
flexing in your elbows and
depressing your scapula.
• Return to the starting position.
Muscles Worked: This is an excellent compound exercise, working the Latissimus
Dorsi, Posterior Deltoids, Trapezius, and Biceps Brachii.
Notes: Keep your chest up and pull your elbows to your backpocket area.
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ns
Straight Arm Pulldow
Step by step
• Tie a band onto something stable
overhead.
• Grasp the band with both hands
around shoulder width.
• Get into the kneeling position, and
slightly sit back on the heels of
your feet.
• With arms straight, pull the band
downwards, by extending the arms at your shoulder joint to around your mid-thigh area.
• Return back to the top position.
Muscles Worked: This exercise focuses on isolating the Latissimus Dorsi through
shoulder extension.
Notes: To relieve tension on the elbows, make sure you have a slight bend in the elbows.
If you feel a slight burn in your triceps while performing, that's okay - the triceps help
with shoulder extension.
Single Arm
ns
Straight Arm Pulldow
Step by step
• Tie a band onto something stable
overhead.
• Grasp the band with one hand.
• Get into the kneeling position, and
slightly sit back on the heels of
your feet.
• With your arm straight, pull the
band downwards, by extending the
arm at your shoulder joint to around your mid-thigh area.
• Return back to the top position.
Muscles Worked: Working in shoulder extension - the Latissimus Dorsi is the target,
but the Posterior Deltoid and Triceps Brachii will work together in shoulder extension
as well.
Notes: To relieve tension on the elbow, make sure you have a slight bend in the elbow. If
you feel a slight burn in your triceps while performing, that's okay - the triceps help with
shoulder extension.
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Seated rows
Step by step
• Wrap a band around something stable around ankle height.
• Grasp each loop of the band with one hand and sit on the floor.
• With your legs placed in front of you and torso in a vertical position, pull the band
back by flexing in your elbows and retracting your scapula.
• Return back to the fully stretched position.
Muscles Worked: This compound exercise is great for working on back thickness,
working the Latissimus Dorsi, Rhomboids, Posterior Deltoids, upper and mid
Trapezius, and Biceps Brachii.
Notes: Slightly bend forward to get a better stretch in the lats in the starting position,
and as you pull the band bring your torso to a vertical position. Pull the chest upwards as
your elbows come back to their fully flexed position.
Pull Aparts
Step by step
• Grasp a band with both hands with a pronated grip around shoulder width.
• Keep your arms straight out in front of you at shoulder height.
• Pull the band apart using horizontal abduction.
Muscles Worked:
Utilizing one joint (the
shoulder) this is an
isolation movement,
focusing on the upper
back muscles.
Notes: Focus on keeping
constant tension in this
movement.
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Arm Adductions
Step by step
• Tie a band to something stable
overhead.
• Grasp the loop end of the band with
one hand in a pronated grip.
• In the standing position, walk away
from the band until your arm is
stretched out to your side and
parallel with the floor.
• Pull the band downwards with a straight arm until your hand reaches your outer
thigh.
• Return your arm to the starting position.
Muscles Worked: Utilizing arm adduction, you’ll be focusing on you Latissimus Dorsi,
Teres Major, and Pectoralis Major.
Notes: Keep a vertical torso. It's okay to have a slight bend in your elbow to relieve
tension on your elbow joint.
Dolphin Kicks
Step by step
• Tie a band onto something stable around ankle height.
• Lie in a prone position on something elevated supporting your upper body and place
both feet into the loop of the band, anchored by your heels.
• With your legs straight, pull the band upwards with your legs and extend in your
back.
Muscles Worked: This exercise will focus on your Gluteus Maximus, Hamstrings, and
lower back.
Note: Make sure the motion is slow and controlled so as not to put too much stress in
your lower back.
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Back Extensions
Step by step
• Tie a band onto something stable at around ankle height.
• Grasp the end of the band with both hands and walk back until there is tension
on the band. With feet at hip width, slowly bow forward until your torso is close to
parallel with the floor
• In the bent over position, allow the tension in the band to pull your arms forward and
protract your shoulders.
• Extending in your lower back and hips, pull the band with straight arms until your
reach the upright position
Muscles Worked: This exercise will help isolate your lower back.
Notes: Focus on
slightly flexing
your spine as you
bow forward and
extending your spine
as you pull the band
to the top position.
Arching your lower
back and pulling
your chest up at the
top position will help
engage your lower
back more.
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EXERCISE
TUTORIALS
CHEST
Chest Press
Step by step
• Wrap a band around your upper back area, and grasp
each loop of the band with one hand.
• Start with your elbows flexed and scapula retracted.
• Press the band straight out in front of you by extending
in your elbows and keeping your shoulders back and
chest up.
• Squeeze your chest together at the top position and
then slowly return to the starting position.
Muscles Worked: This compound exercise will focus
on the Pectoralis Major, Anterior Deltoids, and Triceps
Brachii.
Notes: Place the loop of the band between your thumb
and index finger for best comfort.
Band Pushups
Step by step
• Wrap a band around your upper back
area, and grasp each loop of the band
with one hand.
• Place yourself in the pushup position.
• With your upper and lower body in a
straight position, lower yourself down
by flexing in your elbows and extending
in your shoulder joints, until your chest
touches the floor.
• Press yourself up to the top position by
extending in your elbows and flexing in
your shoulder joints.
Muscles Worked: A classic exercise that works the Pectoralis Major, Anterior Deltoids,
and Triceps Brachii.
Notes: Keep your scapula retracted and make sure you don't flare your elbows too wide.
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1
Clock Walks
Step by step
• Wrap a band around your upper back
area, and grasp each loop of the band
with one hand.
• Place yourself in the pushup position.
• Slowly lift one hand off the ground and
horizontally abduct a foot or so, and
place it back down.
• Now lift the opposite hand and
horizontally adduct in a foot or so, and
place it on the ground.
• Keep this motion up for the allotted
reps and then proceed going the other
direction.
2
3
Muscles Worked: Working on Adduction,
you’ll be utilizing your Pectoralis Major.
Notes: You’re essentially walking with your
hands in a circular motion. Keep a slight
bend in the elbows during the exercise and
your scapula retracted.
4
6
5
7
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Incline Press
Step by step
• Wrap a band around your upper back area, and grasp each loop end with one hand.
• Lie supine on a bench, or something similar, in an incline position.
• With your scapula retracted and elbows flexed, begin by pressing the band upwards,
following the line of your clavicle.
• Squeeze at the top position and slowly return to the starting position.
Muscles Worked: Due to the positioning, you’ll be focusing on the the clavicular head
of the pectoralis major.
Notes: Bring your hands inward at the top position for maximum contraction.
Underhand Flys
Step by step
• Utilizing a single anchor, step onto
a band with both feet.
• Grasp the other end of the band
with both hands in a supinated grip.
• Start with your arms straight, and
placed wide to your side.
• Keeping your arms straight, flex in
your shoulder joints and bring your
hands upwards and inwards.
Muscles Worked: This movement
will help isolate the clavicular head of the Pectoralis Major, and also work the Anterior
Deltoids.
Notes: Keep your shoulders back and chest up. Imagine you’re making a pyramid shape
with your hands.
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Internal Rotations
Step by step
• Tie a band onto something
stable at elbow height.
• Grasp the loop end of the
band with one hand.
• In the standing position
with your upper and lower
arm at a 90 degree angle,
start with your arm in an
externally rotated position.
• Keeping your elbow at your side, internally rotate your arm until your hand reaches
around your belly button area.
Muscles Worked: The is an excellent way to help isolate your Pectoralis Major specifically the Sternocostal Head.
Notes: Don't let your elbow pull away from your body.
dips
Decline press (mimic
Step by step
• Wrap a band onto something stable overhead.
• Step under it and grasp each loop end with one hand.
• Starting out with elbows flexed, position yourself in a slightly bowed forward
position.
• Press the band downwards by extending in your elbows.
Muscles Worked: This
movement should mimic
dips, and in doing so will
work on the Pectoralis Major,
Anterior Deltoids, and Triceps
Brachii.
Notes: Keep your shoulder
back. Press downwards and
inwards, squeezing the chest
at the bottom position.
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Single Arm Flys
Step by step
• Tie a band onto something stable at shoulder height.
• In the standing position, grasp the loop end of the band with one hand.
• Step away from the anchored end of the band until your arm is stretched out to your
side, parallel with the floor.
• Horizontally adduct your arm to the centerline of your body.
Muscles Worked: An isolation movement to target the Pectoralis Major.
Notes: Keep your shoulder down and back. As you adduct your arm inwards, hold and
squeeze your chest. Have a slight bend in your elbow.
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EXERCISE
TUTORIALS
SHOULDERS
Shoulder Press
Step by step
• Using a single anchor, place your feet onto the band around
hip width.
• Grasp the other end of the band with each hand, placed
around shoulder width.
• Start with your arms flexed, and your elbows at your side.
• Press the band upwards by extending in your elbows.
• Once you reach the top position, slowly return to the starting
position.
Muscles Worked: This compound movement will work all three
heads of your deltoids, Triceps Brachii, and the Trapezius.
Notes: Keep a vertical torso. Maintain a neutral chin - do not
follow the band with your eyes as you press it upwards.
Press
Single Arm Shoulder
Step by step
• Using a single anchor, place one foot onto the band.
• Grasp the other end of the band with one hand.
• Start with your arm flexed, and your elbow at your side.
• Press the band upwards by extending in your elbow.
• Once you reach the top position, slowly
return to the starting position.
Muscles Worked: Working all three
heads of the Deltoid, Trapezius, and
Triceps. This will also work your core due
to the stabilization required in the top
position of the lift.
Notes: This is a uni-lateral motion - working
only one side at a time. Performing such
exercises can key in on any asymmetrical
issues. Keep a vertical torso, and neutral chin.
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External Rotations
Step by step
• Tie a band onto something stable at elbow height.
• Grasp the loop end of the band with one hand.
• In the standing position with your upper and lower
arm at a 90 degree angle, start with your arm in an
internally rotated position.
• Keeping your elbow at your side, externally rotate
your arm until your hand reaches the outside of
your body - feeling a slight burn in your posterior
shoulder area.
Muscles Worked: This is an excellent way to help
isolate and strengthen your rotator cuffs.
Notes: Don't let your elbow pull away from your body.
Shoulder EXTENSIONS
Step by step
• Wrap a band around something stable at ankle height.
• Grasp each loop end with one hand.
• Walk away from the band until there is tension, and bow forward until you reach
close to parallel with your torso to the floor.
• Start with your arms straight out in front of you, and extend your arms straight back
and to your side as far as you can go.
• Squeeze and maintain a slight hold at the top position, and slowly return to the
beginning position.
Muscles Worked:
This will help
isolate the Posterior
Deltoid, while
slightly working the
Latissimus Dorsi.
Notes: You can have
a slight bend in
your elbows, but do
not use flexion and
extension in your
elbows.
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Upright Rows
Step by step
• Using a single anchor, step onto
the band with a shoulder width
stance or wider.
• Grasp the other end of the band
with a pronated grip, around hip
width.
• Start with your arms straight
and placed down in front of you.
• Flex in your elbows as you pull
the band upwards gliding along your body - allowing your elbows to flare wide.
• Squeeze your traps at the top position before slowly returning to the starting
position.
Muscles Worked: A compound movement that will target all three heads of the
deltoids, as well as the upper Trapezius.
Notes: Adjust the width of your grip for maximum comfort in this exercise.
Face Pulls
Step by step
• Tie a band onto something stable at head height.
• Grasp the other end of the band with both hands using a neutral grip.
• Step away from the band until your arms are straight out in front of you and there is
tension on the band.
• Pull the band towards your face by flexing in your elbows, and pulling your shoulder
blades together, allowing your elbows to flare wide.
• Squeeze your shoulders and
traps at the top position, and
slowly return back to the
beginning position.
Muscles Worked: A compound
movement that will help target
the Posterior Deltoids, and
Trapezius.
Notes: If you feel unstable
performing this exercise, take
a staggered stance to help with
stabilizing the movement.
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ses
Single Arm Lateral Rai
Step by step
• Loop one end of the band around one
foot and step onto the band with the
other in a double anchor.
• With the free loop end, grab it with one
hand (the one opposite of your looped
foot).
• Keeping your arm straight, laterally
abduct your arm until your reach close
to parallel to the floor or higher.
• Slowly return to the starting position.
Muscles Worked: A unilateral
movement that helps target the Lateral
Deltoid, and Trapezius.
Notes: Adjusting the width of your stance will determine the difficulty of the movement.
The wider the stance, the harder, and the more narrow the stance, the easier. Having a
slight bend in your elbow is okay.
Lateral Raises
Step by step
• Using a single anchor, place your feet onto the band around a shoulder width stance.
• Grasp the other end of the band with both hands around hip width, with a pronated grip.
• With straight arms, laterally abduct both arms outward until they reach close to
parallel with the floor or higher.
Muscles Worked:
A bilateral movement
(working both sides
at once), that targets
the Lateral Deltoids,
and Trapezius.
Notes: Having a small
bend in your elbows
is okay.
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Front Raises
Step by step
• Using a single anchor, step onto the band around a hip width stance.
• Grasp the other end of the band with a neutral grip around shoulder width.
• With straight arms, placed at the front of your body, raise your arms straight out in
front of you until your reach parallel with the floor or higher.
Muscles Worked: An isolation exercise that focuses on the Anterior Deltoids, and
Trapezius.
Notes: Having a slight bend in your elbows is okay.
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EXERCISE
TUTORIALS
TRAPEZIUS
Shrugs
Step by step
• Utilizing a double anchor, step
onto the band with both feet
around a hip width stance.
• Grab each loop end of the band
with one hand.
• With arms straight and to your
side, elevate your shoulders.
• Hold the top position and squeeze
your traps.
Muscles Worked: An isolation
movement that targets the upper
Trapezius.
Notes: Imagine trying to meet your shoulders to your ears for the best muscle
contraction.
Depressions
Step by step
• Wrap a band onto something
stable overhead.
• Grasp each loop end with one
hand.
• Sit onto the floor and let the
tension of the band pull your
arms straight overhead.
• Keeping your arms straight,
pull the band downwards by
depressing your shoulders.
Muscles Worked: An isolation
exercise helping target the mid and lower Trapezius.
Notes: This movement might take a little while to get down, but practice on keeping your
arms as straight as possible as you depress the shoulders.
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EXERCISE
TUTORIALS
TRICEPS
French Press
Step by step
• In a kneeling position, place
the band in a single anchor
under your knees.
• With the band behind your
torso, and grasping the band
with both hands, start with
your elbows in the flexed
position.
• Extend your elbows until your arms are straight and your hands are above your head.
• Slowly lower your hands back behind your head by flexing in your elbows.
Muscles Worked: An isolation movement that will target the Triceps Brachii.
Notes: Make sure you feel a deep stretch in your Triceps at the bottom position. Keep
tension in the movement, not fully locking out at the top position.
Tricep Extensions
Step by step
• Tie the band to something
stable overhead.
• Grasp the other end of the band
with both hands, in a pronated
or neutral grip.
• Bring your elbow to your side,
and start with your elbows in
the flexed position.
• Extend in your elbows until your
arms are straight.
Muscles Worked: An isolation
movement that will focus on the
Triceps Brachii.
Notes: Squeeze your Triceps at the bottom position before returning to the starting position.
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Skull Crushers
Step by step
• Wrap each loop end of
the band around the legs
of a bench (or something
similar).
• Lay on the bench in a supine
position and grasp the band
with both hands (palms facing away from you).
• With your elbows flexed and facing upwards, push the band up by extending in your
elbows.
Muscles Worked: One of our favorite isolation exercises for the Triceps Brachii.
Notes: Do not flare your elbows out too far. To relieve stress on the elbow joint, start
with your hands at your crown and extend the band slightly back, rather than from your
forehead.
rip
Single arm Reverse G
Triceps Extensions
Step by step
• Tie a band to something stable overhead.
• Grasp the loop end of the band with one hand, in a supinated grip.
• Start with your elbow flexed and at your side.
• Extend your elbow to bring your hand downwards and straighten your arm.
Muscles Worked: A unilateral
motion to help target the
Triceps Brachii.
Notes: Due to the slight change
in hand positioning (supinate
grip) you might feel a better
Triceps contraction at the fully
extended position.
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ess
Single Arm French Pr
Step by step
• In a kneeling position, place the band in a single anchor under one knee.
• With the band behind your torso, and grasping the band with one hand and starting
with your elbow in the flexed position behind your head.
• Extend your elbow until your arm is straight and your hand is above your head.
• Slowly lower your hand back behind your head by flexing in your elbow.
Muscles Worked: A unilateral
movement that will target the
Triceps Brachii.
Notes: Make sure you feel a
deep stretch in your Triceps
at the bottom position. Keep
tension in the movement, not
fully locking out at the top
position.
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EXERCISE
TUTORIALS
biceps
Underhand Pull Downs
Step by step
• Wrap a band onto something
stable overhead and grasp
each end of the loops with one
hand with a supinated grip.
• Place yourself onto your knees.
• With arms straight above you,
pull the band downwards by
depressing your shoulders and
flexing in your elbows.
• Once you reach the bottom
position, squeeze your biceps.
Muscles Worked: A compound movement that helps target the Biceps Brachii, but also
works the Latissimus Dorsi, Posterior Deltoids, and Trapezius.
Notes: Keep a vertical torso. Drive your elbows back and down at the bottom position.
Hammer Curls
Step by step
• Using a single anchor, step onto the band with both feet around hip width.
• Grasp the other end of the band with both hands in a neutral grip (thumbs up).
• Start with your arms straight
down at your sides, and begin
by pulling the band upwards,
flexing in your elbows.
Muscles Worked: This isolation
exercise will help target your
Brachioradialis, and Biceps
Brachii.
Notes: Keep your elbows tight to
your side.
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ALTERNATING
Curls
Step by step
• Using a double
anchor, step onto the
band with both feet
and grasp each loop
end with one hand in
a supinated grip.
• With your arms
straight down and
to your side, pull
one arm upward by
flexing in your elbow, then lower it by extending your elbow.
• Once you finish the repetition with one side, move onto the other.
Muscles Worked: An alternating motion that will target the Biceps Brachii.
Notes: Do not flare your elbows at any point.
Curls
Isometric ALTERNATING
Step by step
• Using a double anchor, step onto the band with both feet and grasp each loop end
with one hand in a supinated grip.
• Begin with your arms flexed at a 90 degree angle.
• Bring one arm downward by extending in your elbow, then raise it by flexing your
elbow.
• Once you finish the repetition with one side, move onto the other.
Muscles Worked: An
alternating isometric
motion that will target
the Biceps Brachii.
Notes: Keeping
tension in one
arm as the other
does a repetition
will increase the
activation and
difficulty of this
exercise.
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rls
Single Arm Crucifix Cu
Step by step
• Tie a band to something stable
at around shoulder height and
grasp the loop end of the band
with one hand.
• Walk away from the tied end of
the band until there is tension
and your arm is straight out to
your side.
• Flex in your elbow and pull your
hand towards your ear - flexing
the Biceps.
• Return back to the stretched position.
Muscles Worked: A different take on the biceps curl, this will help isolate the Biceps
Brachii. Changing the angle of exercises will typically make you feel it in slightly different
ways to help you engage the muscle to the maximum capacity.
Notes: Keep your upper arm parallel with the floor. Do not pull your elbow inward
towards your chest, as this will recruit the Pectoralis Major.
Bi-Lateral Curls
Step by step
• Using a single anchor, step onto the band with both feet around hip width.
• Grasp the other end of the band with both hands in a supinated grip.
• Start with your arms straight
down at your sides, and begin by
pulling the band upwards, flexing
in your elbows.
Muscles Worked: This classic
isolation exercise will help target
your Biceps Brachii.
Notes: Keep your elbows tight to
your side.
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Concentration Curls
Step by step
• Tie a band to something
stable around ankle height,
and grasp the loop end of
the band with one hand.
• Step away until there is
tension on the band and
slightly squat down.
• Place your elbow to your
inner thigh, and begin the
movement by flexing in your elbow to pull your hand upwards towards your shoulder.
Muscles Worked: This movement will help target your Biceps Brachii, and concentrate
the movement by allowing your upper arm to rest on your inner thigh - inhibiting your
arm to make any movement outside the flexion of your elbow.
Notes: As you curl the weight up, twist your palm as you’re trying to meet your pinky
to your shoulder. This will help activate more biceps contraction due to the extreme
supination.
Reverse Curls
Step by step
• Using a single anchor, step onto the band with both feet around hip width.
• Grasp the other end of the band with both hands in a pronated grip.
• Start with your arms straight down at your sides, and begin by pulling the band
upwards, flexing in your elbows.
Muscles Worked: This
exercise changes the grip of
a standard supinated curl,
so it will help target your
Brachioradialis as well as
your Biceps Brachii.
Notes: Keep your elbows
tight to your side.
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EXERCISE
TUTORIALS
ABDOMINALS
Crunches
Step by step
• Tie a band to something
stable over head, and grasp
the other end of the band
with both hands.
• Place yourself onto your
knees and the end of the
band you're grasping behind your neck.
• Pull the band downwards by flexing in your spine and contracting your abdominals.
Muscles Worked: This movement is targeting the Rectus Abdominis.
Notes: Make sure you keep your hips stable - not flexing or extending them. Only focus on
the flexion and extension of your spine to help target your abdominals.
Wood Chops
Step by step
• Tie a band to something
stable around shoulder
height and grasp the loop
end of the band with both
hands.
• Step away from the band so
you feel tension. Make sure
your body starts in a slight
twisted position towards the
tied end of the band.
• Keeping your hips pointed
forward, twist your upper body away from the tied end of the band.
Muscles Worked: This movement will help target the Obliques and Transverse
Abdominis.
Notes: Keep your hands in the centerline of your torso while twisting. Do not move your
shoulders. The only movement should be in your waist.
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Leg Raises
Step by step
• Tie a band to
something stable
around ankle
height.
• Wrap the loop end
of the band around
your ankles and lie in a supine position on the floor far enough away to create
tension on the band.
• Flexing in your hips and spine, pull your feet upwards and away from the tied end of
the band.
Muscles Worked: This essentially should be thought of as a reverse crunch, as you’re
crunching your lower body, rather than your upper body, and in turn targeting your
Rectus Abdominis.
Notes: Slightly lift your hips off of the ground as you pull your legs upward. Bring your
arms out to your side for better stabilization.
Side Bends
Step by step
• Loop one end of the band around one foot and step onto the band with the other in a
double anchor.
• With the free loop end, grab it with one hand (the one opposite of your looped foot).
• Keeping your arm straight, laterally flex your spine to pull away from the side of the
band you’re grasping.
• Slowly return to the starting position.
Muscles Worked: This exercise helps target the Obliques.
Notes:
Focus on
the side
crunching
aspect to
get the
maximum
contraction.
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Accordion Crunches
Step by step
• Tie a band to something stable around ankle height.
• Place a bench (or something similar) far enough away from the band so when you
wrap the loop end of the band around your feet, you can have straight legs and there
is tension on the band.
• With your hips placed on the bench and your upper and lower body in a straight and
rigid position, pull your lower body in by flexing your knees up to your chest and
crunch your upper body by flexing in your spine.
• Return to the starting position.
Muscles Worked: The Rectus Abdominals will be targeted in this exercise, along with a
little help from your hip flexors and Rectus Femoris because of the flexion in your hips.
Notes: This can be a more difficult movement as it requires more balance and stability.
Grasp the edge of the bench with your hands for extra support.
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F.A.Q.
FREQUENTLY
ASKED QUESTIONS
Can I lose fat and/or gain muscle do without the fear of getting “too bulky”.
You’ll want to adjust the weights to cater
doing your mobility band plan?
Absolutely. But please remember that
food and rest play just as important a role
in either losing fat or building muscle as
working out does.
If your goal is leaning out, eat less. If your
goal is building mass, eat more. Sound
simple? It is and most of the time people
overcomplicate it. We recommend using
a TDEE (Total Daily Energy Expenditure)
calculator to get a better idea of how
many calories and macros you should
be consuming a day based upon your
specific needs. You can find a TDEE
calculator here: https://goo.gl/iegqoF.
Once you’ve estimated your TDEE you can
grab a free app on your phone such as
MyFitnessPal in order to easily scan and
track the calories and macros you eat. Is it
foolproof? No. But it’s a real eye opener on
how much you’re consuming daily and a
great way to get on a solid track.
What do I do once the plan is over?
Take a moment to bask in your
accomplishments and then jump right
back in! From this point onward feel free to
either run through the whole thing unedited
or begin to modify the plan based on your
specific goals. And remember, just because
we suggest doing each stage for two weeks
doesn’t mean you have to. If you’d like
to stay on a specific stage for longer (or
shorter) than two weeks then feel free.
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 stages feel free to extend your
current stage beyond its 2 week period in
order to gain the confidence to continue
onward. Other than that, you’re good to go!
When will I begin to see results?
We highly suggest taking progress
pictures throughout the duration of the
plan as they can be a real motivator later
down the road. There’s nothing worse
than busting your ass and feeling like
you’re getting nowhere.
Try to take a picture of yourself in the
bathroom mirror in your underwear
first thing in the morning and continue
to do this each week. You’ll be surprised
looking back (with consistent workouts
and eating, of course) how much you’ve
changed over the course of two months.
For us personally it works a bit like this: it
takes one month to build consistency and
get a feel for the exercises. It takes two
months to begin seeing real results and
finally in the third month you feel (and
look) like a well-tuned Buff Dude or Grrrl
machine.
I’m seeing good results but I’ve
been on this plan for a while,
Can women do this program too? should I switch it up?
Absolutely! Contrary to popular belief,
women can workout on the same
program and just as hard as us dudes
As they say: “If it ain’t broke, don’t fix it.”
If you’re still seeing results then why
switch it up?
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F.A.Q.
How Long Should I Rest in
Between Sets?
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.
I can’t perform some of these
exercises!
then take the next two days off.
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.
What do I do on rest days?
Some exercises - especially pull-ups - can
be hard to do not just for beginners but
for those who have been at it for a while
as well. Try using larger mobility bands in
order to better assist you. As you continue
to gain strength slowly reduce the size of
the mobility band you’re using.
Feel free to work on mobility, stretching or
throw in some cardio if that fits with your
specific goals. For us we usually scale our
calories back a bit as well as we’re not
using as much fuel on non-training days.
I need a more detailed
breakdown of how to perform
these exercises.
If you plan on doing cardio we
recommend performing it on your off
days or immediately following your
workout. We’ll typically perform cardio no
more than 3-4 times a week.
If our Exercise Tutorial section of the book
is still leaving you a bit unclear on how to
perform a certain exercise please check
out our YouTube channel where we break
down many of the exercises in depth:
www.youtube.com/buffdudesworkouts
Can I workout everyday?
The short answer: We wouldn’t
recommend it.
The longer answer: you don’t get
stronger after the workout, you get
stronger after the recovery. In stage 1
plan on working out for one day and
then take the following day off. For stage
2 you can either train straight through
all four days and then take rest days or
train two days, take one day off and then
repeat. For the final stage we recommend
training straight through all five days and
How do I do cardio with this
routine?
I’m coming into this injured, can
you help?
Although it may seem like an
inconvenience to some, we highly
recommend you talk to your doctor. Don’t
rely on books or the internet for advice in
regards to injuries or serious pain. Your
body will thank you for it!
I work odd hours of the day,
how do I fit this plan into my
schedule?
Our best recommendation would be to fit
it in when you can. Most of the workouts
in this plan should take no longer than
45 to 60 minutes and as hard as it can
be to motivate yourself to get it done, you
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F.A.Q.
always feel a hell of a lot better once it’s
finished. Thankfully your body isn’t going
to punish you if you’re working out at
12pm, 12am or anytime in between. Just
remember to include rest and recovery!
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 dominant 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.
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.
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.
Building positive habits and a strong
mental foundation are just as important
as physical training. By getting yourself
into a good routine that fits into your
lifestyle, you will find it much easier to
hold yourself accountable and to live up
to your own expectations. Once you get
yourself into good habits you might even
find yourself missing the gym on your
rest day(s).
I feel unmotivated, can you help?
Lack of motivation could also be due to a
few missing links in the chain. We like to
think of it this way:
This can often be the biggest hurdle we
ever face. The body is willing but the mind
is weak. Sometimes it’s hard to get up day
in and day out to bust your ass in the gym
and follow an eating routine!
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!
There’s nothing wrong with taking a step
back from time to time and re-evaluating
your goals. Are you working out to get
bigger? Leaner? Just to stay in overall
Take a good look at your “seat of
consistency” and make sure your four
legs are strong and intact!
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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.
CONCENTRIC: Movement where the muscle contracts
ECCENTRIC: Movement where the muscle lengthens
ABDUCTION: Taking a body part away from the midline of your body
ADDUCTION: Bringing a body part towards the midline of your
body (An easy way to differentiate the two is that abduction is
kidnapping the body part whereas adduction
is adding something to the body by bringing it
closer.)
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.
SUPERSETS: To perform one exercise and immediately
follow with another exercise without rest in between.
WORKOUT SPLIT: Splitting the body groups into different
days in the week.
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GYM LINGO
DROP SETS: A technique for continuing an exercise with a lower weight once muscle
failure has been achieved at a higher weight. For instance: on Stage 3.5 we feature
drop sets on the Chest Press exercise. To perform the drop set properly you would
do 12 reps at your preferred band size. Once finished, you would immediately drop to
a lighter sized band, performing an additional 8-12 reps. Once finished - if strength
allows - you would grab another even lighter sized band, performing an additional
8-12 reps. This would count as one total set.
SPOTTER: Someone to assist you when performing a difficult exercise.
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 most muscle mass
possible.
BULKING: A term for when you want to gain muscle mass and are going into a calorie
surplus.
HYPERTROPHY: The enlargement of tissue (muscle) size. Often achieved through
weight training and proper eating.
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ABBREVIATIONS
ATG: Ass-to-Grass - Typically heard when performing Squats “when doing your next
set make sure you go ATG!”
BMR: Basal 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!
DIY: Do It Yourself - You may sometimes find yourself in situations where a gym isn’t
readily available. This is when you DIY: a camping cooler to create a bench, a closed
door to anchor mobility bands on. 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.
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.
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
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ABBREVIATIONS
RICE: Rest, Ice, Compression, Elevation - A remedy used when dealing with muscle
injury.
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.
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NOTES
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NOTES
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NOTES
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NOTES
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SOCIAL MEDIA
Can’t get enough B.U.F.F. Dudes? Thankfully there’s plenty more to go
around! Here’s where we post most of our content on the web:
Website (Workout Articles, Food Recipes, Apparel and more)
http://www.buffdudes.us
Entertainment, Comedy and Workouts
http://www.youtube.com/buffdudes
Workouts and Exercise Tutorials
http://www.youtube.com/buffdudesworkouts
Food Recipes and Meal Prep
http://www.youtube.com/buffdudesfood
http://instagram.com/buffdudesfood
Instagram
http://instagram.com/buffdudes
Facebook
http://www.facebook.com/buffdudes
Twitter
http://twitter.com/buffdudes
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Thank
you
SPECIAL THANKS TO THESE
B.U.F.F. DUDES N’ GRRRLS!
João Victor G. Costa • Pixel Artwork
Timmy de Jong • Book Design and Layout
Mikayla Gill, Agnieszka White, Diane White, Duke White • Proofreading
Agustin Poli • Front and Back Cover Artwork
Dario Di Donato • Comic Artwork
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$34.95
ISBN 978-0-578-78724-4
53495>
9 780578 787244
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