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Copyright © 2018 by Brandon White and Hudson White. All rights reserved.
Tis book or any portion thereo may not be reproduced or used in any manner whatsoever
without the express written permission o the publisher except or the use o brie quotations
in a book review.
Printed in the United States o America.
First Printing, 2018
ISBN 978-0-692-11
978-0-692-11822-1
822-1
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 beore starting any exercise
program.
BUFF DUDES are not responsible or
injuries or health problems
problems incurred as a
result o exercise or related advice.
Stay sae. Stay BUFF.
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TABLE OF CONTENTS
Welcome ....................................................................5
Nutrition ....................................................................6
ools to Consider ............
.........................
.........................
.........................
................7
...7
Mobility Routines .....................................................8
Bodyweight Workout Plan ....................................11
Stretching Routine ..................................................21
Cardio ......................................................................26
Exercise utorials ...................................................28
Mobility Exercise utorials ............
........................
.......................62
...........62
Stretching Exercise utorials .............
.........................
...................66
.......66
F.A.Q. .......................................................................69
Workout Lingo ........................................................72
Abbreviations ..........................................................74
Workout Logbook ..................................................76
Social Media ...........
.......................
.......................
.......................
.......................
..............83
...83
Special Tanks ...........
.......................
.......................
.......................
......................8
..........833
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WELCOME
Welcome to the B.U.F.F. (Better Understanding o Food & Fitness) Dudes 12 week bodyweight
program. Ever wanted to get a good workout in but didn’t have a gym? Or maybe you do have
a nearby gym but just can’t bring yoursel to deal with the crowds? Hey, we think everyone’s
been there rom time to time, and that’s a big reason why we wrote this guide!
In addition to a beginner phase this workout program will consist o our phases, each
phase lasting three weeks or a total o 12 weeks. Troughout the our phases you’ll be
working on oundational movements, perormance and the fine-tuning o your physique.
In short, you’ll become a B.U.F.F. bodyweight badass.
Remember, i you’d like to check out previous programs you can find them on our website
at http://www.buffdudes.us. We also have a ton o tutorial videos to help supplement your
knowledge on each exercise at http://www.youtube.com/buffdudesworkouts
Good luck on your calisthenic journey!
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NUTRITION
Working out, while fun, isn’t the only thing needed to create a buff physique.
You can’t forget the other major component: nutrition!
Beore starting on this program we recommend you finding out your caloric needs using a
DEE (otal Daily Energy Expenditure) calculator which you can find here:
https://goo.gl/iegqoF .
Afer you figure out your total daily caloric needs, you’ll then want to find out your macro
percentage split. What are macros? Macros is short or macronutrients. Food is made up
o macros, which provide the calories our body uses or energy, growth, and other bodily
unctions. Tere are three macronutrients: protein, at and carbohydrates and we need all
three o these to survive.
While each o these macronutrients provides calories, the amount o 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 i you were to buy something in a store and on the nutritional label it said “contains 20
grams o protein, 0 grams at, 0 grams carbs” it would contain 80 calories.
Personally we use a 40/40/20 macro split. Tat means your total daily calories (based upon
your DEE) would be split into 40% carbohydrate, 40% proteins and 20% ats.
Once you find out your calorie and macro split the next thing you’ll want to do is assess
your goals. Want to gain weight? We recommend adding 500+ calories on top o your
DEE. Want to lose weight? We recommend subtracting 500- calories rom your DEE.
Remember, consistency is key. Give yoursel at least a month or two in order to see results
beore giving up or modiying your calories and macros. As they say, it’s not a sprint it’s a
marathon!
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TOOLS TO CONSIDER
Tese tools aren’t required but we recommend you have them to make the most out o our
bodyweight plan:
WORKOU OOLS
Stability Ball
used in perorming exercises such as stability ball hamstring curls
Mobility Bands used in perorming mobility exercises.
Pull-Up Bar
used in perorming pull-ups and chin-ups.
Dip/Row Bar
used in perorming dips and rows.
Foam Roller
used in mobility exercises and stretching.
KICHEN OOLS
Slow Cooker
an essential kitchen tool or cooking thousands o different recipes.
Cheap and ridiculously easy to use. A Buff Dude or Grrrl's best kitchen
riend.
Rice Cooker
very similar to the slow cooker but used specifically or cooking rice.
Shaker Bottle
used or storing water, protein and more. A cheap, amazing tool.
Especially or those on the go.
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MOBILITY ROUTINES
Tink o mobility as a proactive approach to bettering your range o motion and movement,
not only in exercises but also in your day to day movements. It aides in being able to move
more reely without eeling unnecessary stress on your body. We recommend perorming
mobility right beore any strenuous activity and we’ve included a ew mobility routines you
can use beore every workout.
QUICK FULL BODY MOBILIY ROUINE (performed on full body workout days)
FULL SQUA 3 sets x 15 - 20 second hold
TIP: As you get down into the ull squat position, take your
arms and gently push outwards on your inner thigh. Keep your
torso vertical and your heels planted firmly on the ground.
HE FROG 3 sets x 15 - 20 second hold
TIP: Once you get into position, you’ll want
to go rom hips slightly orward to sitting back in between the legs. Tis will ensure
getting the ull benefit. Hold on the position you eel the tightest in.
HE SCORPION 3 sets x 10 reps (each side)
TIP: Keep your sternum against the ground as you
twist your lower trunk. Perorm this movement slow and
controlled.
ARM CIRCLES 3 sets x 15 - 20 seconds
TIP: Start with making small circles with your straight
arms and progressively increase the size o the circles.
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UPPER BODY MOBILIY (performed before upper body workouts)
ARM CIRCLES 2 sets x 15 - 20 seconds
LOWER RUNK ROAIONS 2 sets x 15 reps
TIP: Slowly increase the range o motion in the rotation as you
become more comortable with the exercise. For a more advanced
version, pick your eet off the floor.
CA & CAMEL 2 sets x 15 reps
TIP: Get in a fluid rhythm with your breathing
and the movement.
LOWER BODY MOBILIY (performed before lower body workouts)
FULL SQUA 2 sets x 15 - 20 second hold
Leg Swings 2 sets x 15 reps (each side)
TIP: Swing the legs in a quick manner and make sure your toes are
pointing orward on the anchored leg.
HE FROG 2 sets x 15 - 20 second hold
HE SCORPION 2 sets x 15 reps (each side)
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BUFF DUDES BODYWEIGHT
CALISTHENICS PLAN
Are you ready? Good, because it’s time to begin your B.U.F.F. bodyweight journey! We’ve
given you a ew options when starting this plan. I you’ve perormed bodyweight (or just
worked out at the gym in general) in the past then please eel ree to jump right into PHASE
ONE, but i you’re completely new we highly recommend starting with the BEGINNER
PHASE. Remember - have un, stay consistent, ocus on proper orm and good luck!
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BEGI NNER P HASE:
FULL BODY (2-4 WEEKS)
Notes: Most o you who have been working out or a decent period o time will want
to skip straight to PHASE ONE o our bodyweight plan but we wanted to include a
ull body introduction into calisthenics or the dudes and grrrls out there who might
be new to all this. In addition, it’s always good to start any program resh and slowly
ramp up the difficulty.
Plan on taking every day immediately ollowing a workout day off. So once you’ve finished
DAY 1, take the ollowing day to rest and proceed with DAY 2. From there, rest or another
and then hit DAY 3. Remember, you don’t get stronger afer the workout, you get stronger
afer the recovery!
We’ve given you some leeway in regards to the time you’ll spend on this phase due to the act
that i you’re completely new to working out you’ll want to spend plenty o time learning
proper orm on these exercises. And i you begin to eel confident then please eel ree to
switch out Inverted Rows with Pull-Ups.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes.
Rest imes Between Sets: 60 - 90 seconds.
DAY 1
SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
3 SETS X 30 - 60 SECONDS
PLANKS
DAY 2
SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PLANKS
3 SETS X 30 - 60 SECONDS
DAY 3
SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PLANKS
3 SETS X 30 - 60 SECONDS
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PHASE ONE:
FULL BODY (3 WEEKS)
Notes: Some big compound bodyweight exercises will be introduced in PHASE ONE,
namely Chest Dips and Pull-Ups. I you don’t eel ready please continue with the
BEGINNER PHASE or additional weeks until confident. On the other end o the
spectrum, i you’re eeling like you need a challenge and you want to make this phase
a little more advanced, eel ree to circuit train through each day. Example: perorm
Squats, Inverted Rows, Push-Ups and Pike Push-Ups all in a row without any rest
between exercises. Only afer you’ve completed all exercises take a break long enough to
catch your breath beore round 2 (set 2).
ake a rest day(s) between each training day. One day on, one day off. Can’t orget that rest
and recovery!
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes
Rest imes Between Sets: 60 - 90 seconds
DAY 1
SQUATS
3 SETS X 15 REPS
INVERTED ROWS
3 SETS X 15 REPS
PUSH-UPS
3 SETS X 15 REPS
PIKE PUSH-UPS
3 SETS X 15 REPS
ABS: ACCORDION CRUNCHES
3 SETS X 15 REPS
DAY 2
BURPEES
3 SETS X 15 REPS
SUPERMAN’S
3 SETS X 15 REPS
CHEST DIPS
3 SETS X 15 REPS
HANDSTAND HOLDS (IF TOO HARD, SUBSTITUTE WITH PIKE PUSH-UPS)
3 SETS X 10 - 15 SECONDS
ABS: PLANKS
3 SETS X 30 - 60 SECONDS
DAY 3
LATERAL SQUATS
3 SETS X 15 REPS
PULL-UPS (FEEL FREE TO USE A BAND FOR ASSISTANCE)
3 SETS X 15 REPS
ASSISTED ONE ARM PUSH-UPS
3 SETS X 15 REPS (EACH SIDE)
PUSH-BACK PUSH-UP
3 SETS X 15 REPS
ABS: CRUNCHES
3 SETS X 15 REPS
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PHASE TWO:
LOWER/UPPER SPLIT (3 WEEKS)
Notes: You’ve made it past the beginner phase and phase one and now it’s time to start
splitting up the body into two categories - lower body and upper body in a our day a
week split. Tis split will not only help involve more muscle groups but will also require
more energy.
I you want to make this phase a little more advanced eel ree to circuit train through
each day.
Pre-Workout Warm-Up/Mobility for 10 - 15 minutes
Rest imes Between Sets: 60 - 90 seconds
DAY 1 - LOWER
REVERSE/FRONT STATIONARY LUNGES
MOUNTAIN CLIMBERS
SINGLE LEG GLUTE BRIDGE
3 SETS X 10 REPS (EACH SIDE)
3 SETS X 30 REPS
3 SETS X 10 REPS (EACH SIDE)
MANUAL HAMSTRING CURLS
3 SETS X 10 REPS
CALF REACHES
3 SETS X 30 REPS
ABS: BICYCLES
3 SETS X 20 REPS
DAY 2 - UPPER
CHIN-UPS
3 SETS X 15 REPS
DIAMOND PUSH-UPS
3 SETS X 15 REPS
ELEVATED PUSH-BACK PUSH-UPS
3 SETS X 15 REPS
REVERSE SNOW ANGEL
3 SETS X 15 REPS
ABS: RUSSIAN TWIST
3 SETS X 30 REPS (15 EACH SIDE)
Continues on
next page
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DAY 3 - LOWER
BURPEES
3 SETS X 15 REPS
CURTSY/LATERAL SQUATS
3 SETS X 10 REPS (EACH SIDE)
SINGLE LEG RDL W/ KNEE RAISE
3 SETS X 15 REPS (EACH SIDE)
PISTOL SQUAT (IF TOO HARD, SUBSTITUTE WITH FRONT STATIONARY LUNGES)
3 SETS X 10 REPS (EACH SIDE)
SINGLE LEG CALF REACHES
ABS: TWISTING PLANKS
3 SETS X 15 REPS (EACH SIDE)
3 SETS X 30 REPS (15 EACH SIDE)
DAY 4 - UPPER
SIDE TO SIDE PULL-UPS
WINDSHIELD WIPER PUSH-UPS
3 SETS X 10 REPS (5 EACH SIDE)
3 SETS X 10 REPS (5 REPS EACH SIDE)
PIKE PUSH-UPS
3 SETS X 15 REPS
PRAYING MANTIS PUSH-UPS
3 SETS X 10 REPS
SUPERMAN’S
3 SETS X 15 REPS
ABS: OTIS-UPS
3 SETS X 20 REPS
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PHASE THREE:
SINGLE MUSCLE GROUP SPLIT
(3 WEEKS)
Notes: ime to split the week into 5 separate workouts, with each workout ocusing on
singular muscle groups (with the exception being triceps and biceps) to help involve
as much muscle fiber and energy consumption as possible. In this phase we’ll be
introducing a ew new exercises and supersetting to help keep your heartrate up, in turn
strengthening cardiovascular strength as well as flushing the muscles with blood or an
awesome pump. Oh yeah, we’re also increasing the set range to 4 or higher volume,
higher intensity. Let’s do this!
Pre-Workout Warm-up/mobility for 10 - 15 minutes
Rest times between sets: 30 - 60 seconds (no rest between exercises on supersets)
DAY 1 - LEGS
SUPERSET
SQUAT JUMPS
BULGARIAN SPLIT SQUATS
SUPERSET
STABILITY BALL HAMSTRING CURLS
SPRINTS
SUPERSET
LATERAL SQUATS
JUMPING SPLIT SQUATS
4 SETS X 15 REPS (EACH LEG ON BSS)
4 SETS X 15 REPS
4 SETS X 30 SECONDS
4 SETS X 15 REPS
4 SETS X 20 REPS
CALF REACHES
ABS: SIDE PLANK DIPS
3 SETS X 15 REPS (EACH SIDE)
DAY 2 - BACK
SUPERSET
INVERTED ROW
SCAPULA PUSH
4 SETS X 10 REPS
DIVEBOMBERS
SUPERSET
4 SETS X 15 REPS
REVERSE SNOW ANGEL
SUPERMAN
4 SETS X 15 REPS
REVERSE BACK EXTENSIONS (DOLPHIN KICKS)
4 SETS X 15 REPS
ABS: ACCORDION CRUNCHES
3 SETS X 25 REPS
Continues on
next page
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DAY 3 - CHEST
PUSH UP W/ KNEE TUCK ON STABILITY BALL
SUPERSET
SUPERSET
4 SETS X 20 REPS
ASSISTED ONE ARM PUSH-UPS
WINDSHIELD WIPER PUSH-UPS
4 SETS X 10 REPS
CHEST DIPS W/ KNEE RAISE
PLYO-PUSH-UPS
4 SETS X 15 REPS
3 SETS X 20 REPS
ABS: LEG RAISES
DAY 4 - SHOULDERS
SUPERSET
4 SETS X 15 REPS
4 SETS X 10 - 20 SECONDS
PIKE PUSH-UPS
HANDSTAND HOLDS
LYT’S
4 SETS X 15 REPS (EACH MOVEMENT)
SUPERSET
ELEVATED PUSH BACK PUSH-UPS
ROTATING PLANKS
4 SETS X 15 REPS
4 SETS X 10 REPS (EACH SIDE)
WALL SLIDES
3 SETS X 15 REPS
ABS: CRUNCHES
3 SETS X 25 REPS
DAY 5 - TRICEPS & BICEPS
TRICEPS
DIAMOND PUSH-UPS
ALT. TRICEPS (CROSS BENCH) DIPS
BICEPS
4 SETS X 15 REPS
3 SETS X 10 REPS (EACH SIDE)
PRAYING MANTIS PUSH-UPS
3 SETS X 10 REPS
ELEVATED BODY TRICEPS EXT.
3 SETS X 10 REPS
CLOSE GRIP CHIN-UPS
4 SETS X 15 REPS
UNDERHAND SINGLE ARM INVERTED ROWS
INVERTED 21’S
CHIN-UP HOLDS
ABS: SCISSOR KICKS
(NEGATIVES) 3 SETS X 10 REPS
3 SETS X 21 REPS*
3 SETS X FAILURE
3 SETS X 20 REPS
*perorm 7 reps hal way up, 7 reps hal way down and 7 ull reps, or a total o 21 reps.
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PHASE FOUR:
FULL BODY BLITZ: HIGH INTENSITY
(3 WEEKS)
Notes: In this final phase we’re bringing everything together or an intense, ull body
blitz to help you reach the peak o Mount Buff and scream in bodyweight truimph.
Tis phase will be done in a circuit type training, going rom one exercise to the next
in rounds. It’ll test your endurance, strength, cardiovascular system, and hell, maybe
even your mental health. Get ready or some energy consuming, muscle pumping, lung
burning workouts.
Pre-Workout Warm-up/mobility for 10 - 15 minutes
Rest times: 60 - 90 seconds between rounds
DAY 1 - FULL BODY (4 ROUNDS)
X 10
BURPEES
BEAR CRAWL
X 10 YARDS
PUSH UP TO PULL-UP
HANDSTAND HOLD W/ SHOULDER TAPS
MOUNTAIN CLIMBERS
X 10
X 10 (EACH SIDE)
X 30 SECONDS
DAY 2 - FULL BODY (4 ROUNDS)
BOX JUMPS
X 10
PLYO INVERTED ROW (WIDE TO CLOSE)
X 10
PLYO PUSH-UP
X 10
INCH WORM
X 10
X 30 SECONDS
WALL SIT
DAY 3 - FULL BODY (4 ROUNDS)
SPLIT SQUAT JUMPS
X 10 (EACH SIDE)
SUPERMAN TO REVERSE SNOW ANGEL
X 10
DOLPHIN PUSH-UP
X 10
PIKE TO PIKE PUSH-UP
X 10
X 30 SECONDS
BICYCLES
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DAY 4 - FULL BODY (4 ROUNDS)
FROG JUMPS
X 50 YARDS
SPRINT (BACK)
X 50 YARDS
PULL-UP HOLD
X 30 SEC
DIVE BOMBERS
X 10
LEG LIFT TOE TOUCH
X 10
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YOU DID IT! NOW WHAT?
You’re here. Do you know what that means? It means you made it, you finished the B.U.F.F.
Dudes Bodyweight Plan! Give yoursel a big pat on the back (or high five i you finished
it with a training partner) and take a quick breather, you’ve earned it. But does this mean
you’re finished? Hell no! We recommend jumping right back into PHASE 2 and running all
the way through PHASE 4 again. And when you’re done with that? Tat’s when you begin
to get creative! Start redesigning our plan based upon your specific needs or goals and bring
the buffness to a whole new level. You’ve finished our plan, now it’s time to start your own!
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STRETCHING ROUTINE
Stretching is an excellent way to help with range o motion, muscular pains or cramping,
muscle elasticity and o course flexibility. We’ll be leaving the stretching or post-workout.
Afer an intense workout you’ll be lef 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 or the DOMS (delayed onset muscle soreness) that can occur days
afer your workout. You’ll notice that there is an option to hold the stretches or 10 - 20
seconds. We would recommend to hold or a longer period o time on muscle groups that
need extra attention.
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LOWER BODY STRETCH ROUTINE
SI AND REACH 2 sets x 10 - 20 second holds
NOTE: Focusing on the hamstrings. I you want to strictly
ocus on hamstrings, keep your lower back straight, but i
you want to mix in a lower back stretch then round your
back and bring your chest down to your legs.
GLUE SRECH 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 eel the benefits
almost immediately.
LUNGE SRECH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on hip flexors. Tis stretch can also be
used as a mobility drill because o the benefits o 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 SRECH 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.
LOWER BACK/GLUE SRECH 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 eel the tightest. ry to
keep your upper back anchored to the floor as you rotate your trunk.
QUAD SRECH 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 eel a more
aggressive stretch.
CALF SRECH 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 orward.
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UPPER BODY STRETCH ROUTINE
Tese stretches will be perormed afer any upper body workout.
LA SRECH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the latissimus dorsi.
RICEPS SRECH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on the triceps brachii. I you want to target a little
bit more in the lats with your triceps, gently lean away rom your
stretching arm.
SHOULDER SRECH 2 sets x 10 - 20 second holds (each side)
NOTE: Focusing on your posterior and lateral heads o the deltoid.
Gently pull the upper arm close to your torso with your other arm
to eel the maximum stretch.
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CHES SRECH 2 sets x 10 - 20 second hold
NOE: Focusing on pectoralis major. ake a deep breathe, as your
chest expands tilt your torso upwards. ry rotating your thumbs up
to thumbs down to eel it in slightly dierent areas.
RAP/NECK SRECH 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.
BICEPS/FOREARM SRECH 2 sets x 10 - 20 second hold
NOE: Focusing on biceps brachii and orearm flexors. Gently
push the hips back to eel a more aggressive stretch.
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CARDIO
Is cardio required for this plan? Tat depends on your specific goals. Having
said that, we’d recommend at least 30 minutes of activity every day either from
bodyweight exercises or performing activities such as walking, swimming or
hiking.
ypically we stick to either steady state or H.I.I.. cardio, both o which we’ll cover below.
As ar as when we perorm our cardio it’s usually either asted first thing in the morning
(steady state only), immediately ollowing workouts or on ‘off-days’ when we’re not working
out. On these off-days we’ll usually perorm H.I.I..
SEADY SAE
Steady State is any orm o cardio where you maintain a steady intensity or a set period o
time.
Recommended Steady State Routine
One o our avorite methods is jumping on a treadmill or 30-45 minutes at a 7.5%-10%
incline while walking briskly at 3.5 to 4 mph. We’ll either do this asted first thing in the
morning or immediately ollowing our workouts.
I you’d rather perorm steady state outdoors then we recommend walking briskly or the
same amount o time. A good rule o thumb is to try and walk just ast enough where you
can carry on a conversation without running out o breath.
Pros of Steady State
• Great or beginners
• Can be perormed in a asted state
• Low impact
Cons of Steady State
• It can become boring (this is where a good music playlist comes in handy!)
• Not as good or those with a busy schedule
H.I.I..
H.I.I.. - or High Intensity Interval raining - is any orm o cardio activity that alternates
periods o higher intensity with periods o lower intensity.
Recommended H.I.I.. Routine
We typically perorm H.I.I.. on an ‘off-day’ (one where we won’t be perorming any
bodyweight exercises) and afer we’ve eaten. As the name implies, H.I.I.. is high-intensity
and we wouldn’t recommend perorming it while asted as it would be counter-productive.
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ry and find a park, a track or somewhere with plenty o space and warm up by briskly
walking or a minute or two in addition to some lower body mobility. Next, start perorming
H.I.I.. with an all out sprint or 20 seconds. Follow this up with 40 second active rest
(walking at a slow pace) and then repeat the process over and over again. For those new
to H.I.I.. we recommend repeating this process up to 10 times total to get a eel or it and
or those who are more comortable with the routine we recommend 15-20 times o all out
sprinting ollowed by the active rest.
Don’t have a park or open area? You can also perorm it in the gym on a rowing machine or
by utilizing bodyweight exercises such as mountain climbers.
Pros
• ime efficient
• Improves cardiovascular conditioning
Cons
• Not recommended or beginners
• Higher risk o injuries i not perormed correctly
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BODYWEIGHT
EXERCISE TUTORIALS
Need help perorming any o the exercises in our bodyweight plan? We’re here to help!
In this section you’ll find a breakdown o each exercise included in our 12 week program
and how to properly perorm them. Would you like a video tutorial as well? Ten eel ree
to check out our “bodyweight exercise tutorials” playlist on our Youube channel here:
http://www.youtube.com/buffdudesworkouts. Good luck!
SQUATS
SEP BY SEP:
• Bring your eet slightly wider than hip width.
• While keeping the back straight, flex in the hips and squat down.
• Bring your hips slightly past parallel in relation to your knees.
(Imagine you’re sitting in a small chair)
• Push through the midoot and extend the
hips to the top position.
Tips: Knees should be in line with your toes. Bring your arms
out in ront o you to help maintain balance.
INVERTED ROWS
Note: It’s a great introduction exercise i you want to build up
that strength or pull ups. Te only thing you need is to find a piece o horizontal
pipe/bar/handles at about your hips height so you can hang on them.
SEP BY SEP:
• ake a grip wider than shoulder width and hang
yoursel underneath the bar. Your body should be
straight, with your eet on the ground. Your arms
ully extended.
• Pull yoursel up by bending your elbows. Your chest
should almost touch the bar.
• Hold about 1-2 sec on the top position while having
your scapula retracted and try to flex your back
muscles.
• Go back to the starting position.
Tips: I you want to make this exercise more difficult
you can elevate your eet on the bench. It will add more
weight or you to pull.
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PUSH-UPS
SEP BY SEP:
• Get into a push-up position with
hands slightly wider than shoulder
width.
• Retract scapula as you lower yoursel
downward.
• Keep your elbows at a 45 degree angle
to your body.
Tips: I you have a hard time perorming
push-ups, go ahead and place your knees
on the ground.
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ACCORDION CRUNCHES
SEP BY SEP:
• Sit on the floor or a bench and lif your legs and torso, so you’re balancing on your hips.
• Crunch your abdominal muscles and bring your knees and chest together.
• Straighten your body out to the beginning position.
Tips: Use your hands and place them on the ground or bench to help balance yoursel i needed.
BURPEES
SEP BY SEP:
• Start in the standing position with eet hip width apart.
• Squat down and place hands shoulder width apart in ront o your eet
• Kick both legs back ending in the pushup position.
• Move your legs and tuck your knees in returning to the squat position with hands on the
ground.
• Jump up into the air, ully extending your body with arms straight upwards.
Tips: ake it slow until you get the movements down.
5
1
3
2
4
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SUPERMAN’S
SEP BY SEP:
• Lie down on your stomach with your hands
ully extended in ront o you.
• Raise your hands and eet vertically up
by arching your lower back. Keep them
straight the entire time.
• Go back to the starting position but don’t
stay unflexed, immediately do the next
repetition.
CHEST DIPS
SEP BY SEP:
• Get onto a dip bar with the width just slightly wider than shoulders.
• Crunch in the abdominals so your chest aces downwards.
• Retract the scapula and - flexing at the elbows - bring your body down until you eel the
stretch in your pectoral muscles.
• Pushing with the chest, extend yoursel to the top position.
Tips: Keep tension on the chest by not ully extending the arms at the top position.
HANDSTAND HOLDS
Note: Great isometric exercise to build up that body strength!
SEP BY SEP:
• Careully take the handstand position, helping yoursel with the wall.
• Hold or up to 20-30 sec
Tips: Be smart and know your limits, especially with this exercise! You
don’t want to injure yoursel...or someone else around you! As a beginner
you can stay in the Pike Push Up position and hold 30 seconds there.
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PLANKS
SEP BY SEP:
• Get into the pushup position, eet together and hands shoulder width apart.
• Bring your orearms to the ground, making sure your elbows are inline with your
shoulders.
• Make sure your hips don’t sag to the ground or push upwards to the sky. Keep a rigid
and straight position.
Tips: Focus on controlling your breathing.
LATERAL SQUATS
Note: Another variation o squats, which thanks to unilateral movement puts more weight
on one side and then the other.
SEP BY SEP:
• Get into a much wider than the shoulder width stance.
• Go down, leaning towards one leg while keeping your torso upright.
• Go as deep as you can (about 90 degree angle will be great)
• Get back to the center top position.
Tips: -Make sure that your stance is really wide (probably wider than you think it should be!)
to get the proper range o motion. Keep your toes pointed orward, don’t let them flare out.
Tis may take a little while to get down so be sure and practice.
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PULL UPS
SEP BY SEP:
• Grab a pullup bar slightly wider
than shoulder width, palms
acing away rom you.
• While hanging rom the bar,
retract and depress your scapula
and flex at the elbows, pulling
yoursel upwards.
• Once you’ve reached the top
position with your chin above the
bar, slowly let yoursel down to
the starting position.
Tips: Imagine pulling the bar to your upper chest area and your elbows being tucked into
your back pockets.
ASSISTED ONE ARM PUSH-UPS
Note: Unilateral exercise that might help you with any muscles imbalances. Challenging but
worth it!
SEP BY SEP:
• ake a push-up position.
• Put one hand straight on a stability ball.
• Perorm a push-up on the other hand. Do 10 reps on each side.
Tips: For more help you can use a bench or any stable object instead o stability ball.
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PUSH-BACK PUSH UP
SEP BY SEP:
• Get into the pushup position.
• Lower yoursel down into the bottom position.
• Instead o pushing straight upwards like in a standard pushup, push backwards, letting
your knees bend and your hips flex.
• Keeping your arms straight, extend your knees and hips to return to the starting
position.
Tips: Concentrate on pushing with the shoulder and making it a fluid motion.
2
1
3
CRUNCHES
SEP BY SEP:
• Lay on the ground ace up with knees bent and eet hip width, flat on the floor.
• Push your lower back into the floor as you flex your thoracic spine and contract your
abdominal muscles.
• Once you reach the top position, slowly roll your back down to the ground into the
starting position.
Tips: Exhale at the top position to help contact your abdominal muscles more.
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REVERSE/FRONT STATIONARY LUNGES
SEP BY SEP:
• Start in the standing position with eet hip width apart.
• Kick one leg back behind you inline with the hip and land on the toes, with t he orward
oot still flat on the ground.
• Flex both knees and lower the back leg knee just above the ground.
• Now use the ront leg as a pivot point to then move the back leg into the ront lunge
position.
• Go back and orth in a fluid motion.
Tips: Don’t let the knee go too ar over the toes. Keep a vertical torso.
MOUNTAIN CLIMBERS
SEP BY SEP:
• Get into the pushup position.
• In a quick manner elevate one leg flexing at the
knee and crunching it into the chest area and kick
it back to the starting position as you bring the
other leg upwards.
Tips: Imagine you’re running in place, but in a
pushup position. Keep your shoulders above your
hands.
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SINGLE LEG GLUTE BRIDGE
SEP BY SEP:
• Lay down acing up with knees bent and eet flat on the
ground at hip width.
• Raise one leg off the ground.
• Push with the oot that’s placed on the ground and
extend the hips upward until your upper and lower
body are inline.
• Squeeze the glutes and slowly lower yoursel down to
the starting position.
Tips: Keep tension in the glutes by not completely resting
your hips on the ground at the starting position.
MANUAL HAMSTRING CURLS
SEP BY SEP:
• Get onto your knees and keep them hip width apart with your eet anchored into/onto
something stable.
• Slowly let your body lean orward until you eel the tension on your hamstrings.
• ry to keep your body rom alling orward, but as soon as you lose the strength to hold
yoursel up, all into the pushup position.
• Push yoursel upwards with your arms, while also letting your hamstrings assist.
Tips: Tis should be perormed slow and controlled.
CALF REACHES
SEP BY SEP:
• Stand against a wall acing it with eet hip width apart, push the
balls o your eet into the ground as you elevate your heels.
• Having your arms straight above you reaching or the highest
point on the wall with the assistance o the calves.
• Slowly lower yoursel until your heels are flat on the ground.
Tips: Imagine you’re trying to reach something that’s on a high shel.
Slow and controlled. Don’t bounce up and down.
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BICYCLES
SEP BY SEP:
• Lay on the ground acing up with your hands
placed behind your head.
• With your legs and shoulders elevated off the
ground, bring one knee up towards your chest
and twist your opposite elbow to meet it.
• In a reciprocal motion, your legs should look
like they’re peddling a bicycle, while your
upper torso is twisting to have the opposite
elbows meet the knees.
Tips: Don’t let your hands pull on the back o
your head.
CHIN UPS
Note: Great compound exercise which is a bit easier than classic pull-ups and ocuses more
on the bicep than back muscles.
SEP BY SEP:
• Grip the bar with your palms acing towards you, about shoulder width apart.
• Raise your eet off the floor by bending your knees.
• Hang with your arms straight.
• Pull yoursel all the way up till your chin passes the bar.
• Go back to the starting position while controlling your movement.
Tips: While going up imagine you're putting your elbows into your back pockets. ry to not
do hal-reps. Go all the way up until your chin passes the bar and all the way down until
your arms are straight. Chin-ups are also great to help you prepare or doing pull ups.
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DIAMOND PUSH-UPS
Note: Tink about is as a close grip press like exercise. It’s a compound movement, mostly
ocusing on your triceps muscles because o the narrow grip. Called ‘diamond’ because o the
position o your hands creating a ‘diamond’ like shape.
SEP BY SEP:
• ake the classic push-up position.
• Bring your hands together (diamond shape)
• Keep your back straight, your scapula
retracted, turn your elbows inwards
• Slowly go down, all the time controlling your
movement
• Extend to the top position
Tips: Keep your elbows close to your body.
Bring your sternum close to your hands
as you’re going down. Squeeze your triceps
when in top position.
ALT. TRICEPS CROSS BENCH DIPS
Note: Te difference between these and standard bench dips is alternating rom one side to
another which gives your triceps an even bigger challenge!
SEP BY SEP:
• ake the position with your arms wider than standard dips (slightly outside the shoulders).
• Go down slowly, leaning towards one o your arms.
• Go up to the top position in the center.
• Repeat or the other arm
Tips: Keep your back straight, close to the bench. I you’re a beginner try to bend your knees
more, to help yoursel with the weight. You can do all reps on only one side first, then the other.
It can especially help i you have any muscle imbalances. Do more reps on the weaker side.
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ELEVATED PUSH-BACK PUSH UP
SEP BY SEP:
• Get into the pushup position with your
eet elevated on a bench or surace o
some kind.
• Lower yoursel down into the bottom position.
• Instead o pushing straight upwards like in a
standard pushup, push backwards, letting
your knees bend and your hips flex.
• Keeping your arms straight, extend your
knees and hips to return to the starting
position.
Tips: Concentrate on pushing with the shoulder
and making it a fluid motion.
REVERSE SNOW ANGEL
SEP BY SEP:
• Lie on the ground, acing down, with your eet together.
• Get your head up, slightly arching your back. Your sternum should be firmly placed on
the ground.
• Straighten your arms in the ront o you, keeping it a ew inches on above the ground.
• Rotate your arms downwards, all the way down to your hips (like an angel with its
wings!). Keep them straight all the time.
• Come back to the starting position, keeping your arms, chest and head up all the time.
Tips: Keep your sternum pressed against the ground. Fluid motion.
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RUSSIAN TWISTS
SEP BY SEP:
• Sit on the floor with eet together and knees bent.
• Slowly recline until you eel your abdominals contract.
• Bring your arms straight in ront o you and slowly twist rom side to side.
Tips: Don’t just move your arms rom side to side, move your whole upper torso.
CURTSY/LATERAL SQUATS
SEP BY SEP:
• Start in the standing position with eet hip width apart.
• Bring one leg back and behind the opposite leg so your back leg crosses behind your
orward leg.
• Flex both knees and squat down. Your back knee should point toward your ront legs heel.
• Squat upwards and swing your back leg laterally to your ront leg.
• Now that you’re in a wide stance with eet pointing orward, laterally squat
on the leg that was previously behind the other while keeping the opposite
leg straight.
Tips: ry to keep a vertical torso.
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SINGLE LEG RDL W/ KNEE RAISE
SEP BY SEP:
• Start in a standing position with eet hip width apart.
• Support yoursel with one leg as you kick the opposite one back while flexing at the hips
and letting your torso bow orward.
• Let the supporting leg knee bend slightly but keep it stationary as to create more tension
and stretch in the hamstring.
• Your elevated back leg and torso should be parallel with the ground in the end position.
• Using your hamstring, extend your hips and pull yoursel to the top position.
• As you reach the top position, flex the knee o the leg that was elevated behind you and
crunch it upwards to your chest.
Tips: Work within your flexibility. Don’t let your back bend, keep it rigid and straight. Pick a
spot on the floor to help keep your balance.
PISTOL SQUAT
SEP BY SEP:
• Stand with eet hip width apart.
• Kick one leg in ront o you so that it looks like a “pistol”.
• Squat down on one leg as the other is stretched out in
ront o you.
Tips: Elevate your heel to help with orm. Start with partial
reps to get used to the motion. Reach your arms in ront o
you to help with balance. I it’s proving too difficult you can
also use a box to squat onto beore pushing yoursel back up
into top position.
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SINGLE LEG CALF REACHES
SEP BY SEP:
• Stand against a wall acing it. Flex the knee o one leg to
bring it up and behind you.
• Push the ball o your oot into the ground as you elevate
your heel.
• Have your arms straight above you reaching or the
highest point on the wall with the assistance o the calves.
• Slowly lower yoursel till your heel is flat on the ground.
Tips: Imagine you’re trying to reach something that’s on a
high shel.
TWISTING PLANKS
SEP BY SEP:
• Get into the plank position.
• wist your hips to one side and tap the
ground. Alternating back and orth.
Tips: Keep both orearms on the ground.
SIDE TO SIDE PULL UPS
SEP BY SEP:
• Grasp a pull up bar slightly wider than shoulder width with palms acing away rom you.
• Pull yoursel up until your chin is above the bar.
• Move your body to one side by straightening one arm, pushing your body to the
opposite side.
• Alternate rom side to side.
Tips: Keep the core tight. Use an assistant band i needed.
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WINDSHIELD WIPER PUSH-UPS
SEP BY SEP:
• ake a push-up position but with your hands much wider than
usual.
• Go down like you would perorm a push -up but instead o
going up, keep the bottom position.
• Start moving rom side to side (wiping move), all the time
keeping your body flexed while close to the ground.
PIKE PUSH-UPS
SEP BY SEP:
• Find something to elevate your eet.
• With your hips flexed, legs straight and torso straight inline with your arms, your lower
to upper body angle should be around a 45 degree angle.
• With your hands shoulder width, slowly lower yoursel by flexing your elbows until the
top o your head gets close to the ground.
• Push upwards through the shoulders and extending the elbows until you reach the top
position.
Tips: Perorm this slow as to not bash the top o your skull. Te higher you elevate your eet,
the more weight is placed on the shoulders.
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PRAYING MANTIS PUSH-UPS
Note: Also called bodyweight tricep extensions.
Great alternative or gym cable extensions. Helps to
really isolate and ocus on tricep muscles.
SEP BY SEP:
• ake the push up position.
• Slightly step back so your hands are more in line
with your head.
• Slowly go down, bringing your orearms parallel
to the ground.
• Push yoursel up using your triceps back to the
starting position.
Tips: Tis exercise is a bit more advanced so i you’re a beginner try to really take your time
and slowly work on improving your orm. Keep your elbows close to your body or better
triceps isolation. You don’t have to keep your shoulders as retracted as you normally would
with pressing motions, because you want to avoid a chest activation as much as possible.
ELEVATED TRICEP EXTENSIONS
Note: Tis one is great or increasing the range o motion and really ocusing on a stretch o
the triceps, especially the long head.
SEP BY SEP:
• ake a position similar to Praying Mantis Push-Ups, except this time elevate your hands
on a bench or box.
• Slowly go down, really ocusing on the stretch at the bottom position.
• Extend to the top position.
Tips: ry to take it slow at the bottom and concentrate to really eel that stretch in the bottom
position. Don’t worry about locking up at the top position.
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OTIS UPS
SEP BY SEP:
• Lie on the ground ace up with knees bent and eet flat on the
ground.
• Extend arms straight out in ront o you.
• Flex your spine, rolling it up as you contract your abdominal
muscles.
• Sit up until your chest is at
your knees and your arms are
straight above your head and
then roll yoursel back down to
the starting position.
Tips: Hold a weight to make this
exercise more difficult.
SQUAT JUMPS
Note: Tis is more o a plyometric based exercise which will definitely
make your legs more powerul! It’s ocusing on the energy output explosive
strength.
SEP BY SEP:
• ake a squat position.
• Push through the heels and jump straight up into the air.
• As you return down into the squat position, try to absorb your
bodyweight to cumulate all the energy.
• Use that energy to explode back up to top position.
Tips: All the normal squat rules apply here as well so try to
keep your back straight, legs about shoulder width apart
and your knees not going urther than your toes and
more out than in. It will also help to really create as
much o that vertical energy as you’re capable o.
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BULGARIAN SPLIT SQUATS
Note: Tis exercise teaches you to keep your stability and is also very challenging i it comes
to the strength.
SEP BY SEP:
• Stand in ront o a bench or box like you would like to sit on it.
• Elevate one oot and place it behind you on the bench or box.
• Go down and up just like you would with lunges.
Tips: ry to ocus most o your bodyweight on your standing
leg. By positioning your standing leg closer to the bench
you’ll be working the ront o your legs (quads). Likewise,
i you place it arther rom the bench you’ll instead be
working more o the rear part o the legs which is the
hamstrings and glutes.
STABILITY BALL HAMSTRING CURLS
Note: Amazing alternative or an isolation exercise like Machine Hamstring Curls. And no
less challenging!
SEP BY SEP:
• Lie on the ground, ace up.
• Put your eet on the stability ball, having your knees bent.
• Raise your torso up straight so the only supporting points are your eet (on the stability
ball) and your upper back (on the ground).
• Straighten up your legs, still keeping your torso up and eet on the ball.
• Go to the bent knees position.
Tips: You might have a problem with your stability at first, but give it some time, keep your
core tight and you’ll get it in no time! ry to perorm the movement as slow and controlled as
you can. It will really hit those hamstring muscles! Your hands can either be straight on the
floor (extra help with stability), or resting on your chest,
depending on how advanced you are.
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SPRINTS
Note: ime to use that explosive strength o yours!
SEP BY SEP:
• RUN LIKE HELL!
JUMPING SPLIT SQUATS
SEP BY SEP:
• Get into a lunge position.
• Go down, cumulating your energy.
• Jump up, switching up legs while in the air.
• Go down, absorbing the energy needed to perorm the next jump.
Tips: Keep the tension in your quads, hamstrings and glutes during all the time o the
exercise to be able to really use the jumping energy. Make sure your back is straight, eet
parallel
para
llel with your
your toes pointe
pointed
d orward. Don
Don’t slam your
your knees
knees onto
onto the ground
ground when you
finish the
the jumping
jumping motion.
motion. Keep
Keep them slightly
slightly above
above the ground
ground at
at all times.
times.
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SIDE PLANK DIPS
SEP BY SEP:
• Get into a side plank position, supporting yoursel with one orearm on the ground and
the other hand on your hip.
• With your upper body straight with your lower body, slowly dip your hips downward
tapping the ground and bring it back to parallel.
Tips: Keep your shoulder over your elbow.
SCAPULA PUSH
Excellent exercise to strengthen your upper
back, especially your traps.
SEP BY SEP:
• Get into the push up position. Your hands
slightly outside your shoulder width.
• Keep your trunk and arms straight, eet
together.
• Bring your scapula together, squeeze.
• Go back to protracted position.
Tips: Use this exercise to work on your scapula
movement control in order to prepare or other
back exercises like pull ups, barbell rows etc.
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DIVE BOMBE RS
SEP BY SEP:
• Start with hands flat on the floor slightly wider than
t han shoulder width, arms straight, hips
up in the air, legs straight and eet hip width apart. You should look like an inverted V.
• In a fluid motion, flex your elbows bringing your head closer to
the ground and in between your arms, arching your back and
1
extending your hips.
• As you reach the position o a bottom part o a push up,
extend your elbows while keeping your hips low to the
ground.
• Reverse the motion into the beginning position.
Tips: Keep this motion slow and controlled. Hold or
a count at the end position.
2
4
3
REVERSE BACK EXTENSIONS (DOLPHIN KICKS)
SEP BY SEP:
• Place the upper hal o your body on a bench, acing down.
• Hold the bench with your hands above your head.
• Your legs should be slightly above the ground as a starting position.
• Raise your legs up by arching your lower back. Keep your eet together.
• Put your legs down, but instead o letting them rest on the ground, stop ew inches above
it and start the next repetition.
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PUSH UP W/ KNEE TUCK ON STABILI TY BALL
Note: Due to the angle on this push up variation, it’s kind o mimicking Incline Push-Ups
which will put more stress on the clavicular (upper) part o your chest.
SEP BY SEP:
• ake a pushup position with your eet on a stability ball.
• Perorm a standard push up move.
• Raise your knees up to the chest. Tat’s a one repetition.
Tips: Keep your trunk straight and flexed all the time to help with stability.
1
2
3
CHEST DIPS W/ KNEE RAISE
SEP BY SEP:
• ake a dip position using a dip bar.
• Perorm a standard chest dip. Go back to the top position.
• Next raise your knees up to your chest
Tips: o make the maximum use o your chest - instead o your triceps - lean orward and let
your elbow
elbow flare
flare out more
more while in
in bottom position
position..
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PLYO-PUSH-UPS
SEP BY SEP:
• Start in a pushup position between 2 sturdy plyo boxes.
• Lower yoursel down and orceully push off the ground and raise your hands up to
catch yoursel on the boxes.
• Once you catch yoursel, drop down to your hands and use
the orce o the descent to build elastic strength as you
1
reach the bottom position to propel yoursel
back upwards quickly back to the boxes.
Tips: Make sure you have enough room
between the boxes. I you don’t eel
comortable to drop down rom the boxes,
walk your hands down.
walk
2
3
4
5
LEG RAISES
SEP BY SEP:
• Hang on a pull up bar as i you’re
about to do a pull up.
• Contract your abdominal muscles
and flex at the hips.
• Raise your legs upwards and let
your hips rotate towards your
belly button.
Tips: Control your speed to help
with swinging. Exhale as you reach
the top position.
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LYT’S
Note: Complex three movement exercise,
great or working on mobility, stabilization
and endurance. Don’t let it ool you as it
only looks easy!
SEP BY SEP:
L:
• Lay your chest on a stability ball and
- acing down - stabilize yoursel
with your eet ully extended, about
shoulder width apart.
• Raise your elbows up to create 90 degree angle
with your elbows (“L” shape)
• Put your hands down with your arms and
elbows maintaining their prior position.
• Do 15 reps and go straight to the next
movement.
Y:
• Staying in the same body position straighten
your arms into a “Y” shape and keep your
thumbs acing up.
• Put your hands all the way down in
the ront o your body (about 45
degree angle)
• Swing your arms all the way
up using a ull range o motion
with slow, controlled movement.
• Complete your reps and immediately
move to “”.
:
• Tis one looks almost exactly like the “Y”
one but you want to move your arms more to
the side/rear position to really eel those rear
delts.
• Move your arms up and down in a similar
ashion to the L and Y.
Tips: Focused and controlled movement
is the key here. You’ll really eel that
burn at the end o this exercise.
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ROTATING PLANKS
Note: Another great mobility exercise, which also works your abs!
SEP BY SEP:
• Get into a plank position, but with only one arm on the ground.
• Keep your ree arm slightly bent.
• Swing the ree arm all the way up into the air, letting your body rotate as well.
• Go back to the bottom position. Complete your reps and then switch sides.
Tips: As with the classic planks you want to keep your body straight and stabilized. I your
supporting hand eels discomort in your arm or elbow you can try to do it with the arm
straight.
WALL SLIDES
Note: Warm up/stability exercise,
preparing your muscles and joints or the
heavier work.
SEP BY SEP:
• In standing position, put your back
against the wall.
• Raise your hands and arms all the way
up, keeping it connected to the wall.
• Slowly bring your arms down by
bending your elbows.
Tips: Really flex and squeeze your delts
and traps in the top and bottom position
to get the ull benefits rom the exercise.
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CLOSE GRIP CHIN UPS
SEP BY SEP:
• Stand under a pull up bar and grasp it with
palms acing you closer than shoulder width.
• In the hanging position, slowly pull yoursel
upwards until your chin is above the bar.
• Hold at the top position or a count and
slowly return to the hanging position.
Tips: Depress the scapula as you pull upwards.
Focus on contracting the biceps at the top
position.
UNDERHAND SINGLE
ARM INVERTED ROWS
(NEGATIVES)
Note: Great alternative or classic inverted
rows, really working on that muscle imbalance
and by ocusing on the negative movements,
preparing you or chin-ups or pull-ups.
SEP BY SEP:
• Get to the inverted row position by
grabbing the bar with your palms acing up
and slightly bend your knees.
• Help yoursel with going to the up position
by using both o your arms.
• Slowly go down, using one arm ONLY.
Tips: Put your hands a bit closer to the center
o your body to avoid swinging while working
with one arm only. Really ocus on that
downward movement. ry and take it nice and
slow.
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INVERTED 21’S
Note: Similar to inverted rows but by the slight
change o your body position which will ocus
more on the biceps. By doing the “21’s” technique
you will really eel that burn in your muscles.
SEP BY SEP:
• ake the same position as with Inverted
Rows.
• Step slightly orward to put your head closer
to under the bar.
• 21’s technique - instead o going all the way
up, first you do 7 reps ONLY hal way up,
then bring it all the way up and do 7 reps
ONLY hal way down, then finishing with 7
FULL reps.
Tips: You can do 15 reps with ull motion
only, but we highly recommend to try out 21’s
technique to really eel that pump and blast
your biceps out!
CHIN UP HOLDS
Note: An isometric version o the classic
chin ups.
SEP BY SEP:
• ake an exact same position as with
standard chin ups.
• Go all the way up and HOLD or as
long as you can.
• Go back down to the starting
position.
Tips: Keep your grip tight and really use
that ‘mind-muscle connection’ to put
your muscles to the test instead o just
hanging cluelessly.
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SCISSOR KICKS
SEP BY SEP:
• Lay on the ground acing up.
• Keep your legs straight and elevate them at a 45 degree angle.
• Lower one leg down so it hovers right above the ground and bring it back up as you
lower the opposite leg down.
• In a reciprocal motion begin scissoring your legs.
Tips: Use your hands on the ground to help stabilize yoursel. Slightly lif your shoulders off
the ground to help contract your abdominals.
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BEAR CRAWLS
SEP BY SEP:
• Get onto your hands and knees, with your
shoulders directly above your hands and
your hip joints directly above your knees.
• Elevate your knees just above the ground
and keep your back flat - parallel with the
ground.
• With opposite hand and leg, slowly start
crawling orward.
Tips: Imagine you’re trying to balance a cup
o water on your back. Don’t let it spill!
Keep a very slow, controlled and constant
motion.
HANDSTAND W/ SHOULDER TAP
SEP BY SEP:
• Get into the handstand position, with your body supported by a wall.
• Widen your legs on the wall or better stability.
• Quickly raise one arm and tap the opposite shoulder with your hand.
• Alternate between each arm.
Tips: Keep your core tight to help balance you. Distribute more o your weight to the anchored
arm while tapping with the other.
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BOX JUMPS
SEP BY SEP:
• Step up to a box or platorm with a height you eel comortable with.
• Keep 1 - 2 eet distance between you and the box or platorm.
• Squat down and explode upwards and slightly orwards to land saely onto the box or
platorm.
• Step down and repeat.
Tips: Use your arms by swinging them or added momentum to help with your jump. ry to
land flat ooted onto the box or platorm.
WALL SIT
SEP BY SEP:
• Find a wall.
• Get into the squat position
with your back placed flat
against the wall.
• Keep your upper and lower
legs at a 90 degree angle.
• Hold.
A WALL
Tips: Control your breathing.
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INCHWORM
SEP BY SEP:
• Start in the standing position with eet at around hip width.
• Bend at the waist until your hands touch the ground in ront o your eet and slowly
start walking orward with your hands, using small movements.
• Slowly straighten your body as your hands walk you arther orward.
• Stop once you’ve reached the pushup position.
• Start walking your lower body orward with small steps, bending at the waist to allow or
the movement.
• Repeat this movement as i you're a worm, inching along.
Tips: I you’re not very flexible, allow your knees to slightly bend to help you touch the floor.
Don’t rush the movement. Remember “INCH” worm. ake it slow, inch by inch.
1
3
2
5
4
PLYO INVERTED ROW (WIDE TO CLOSE)
SEP BY SEP:
• ake a grip wider than shoulder width and hang yoursel underneath the bar. Your body
should be straight, with your eet on the ground. Your arms ully extended.
• Explosively pull yoursel up to the bar and as you reach the top, quickly slide your grip
inwards so your hands touch.
• Repeat the movement with your close grip; explosively pulling yoursel upwards and
switching your grip to wide.
• Repeat this movement, alternating rom wide to close grip.
Tips: With the momentum you create with the explosive power at the bottom position, you’ll
be able to slightly release your grip to change rom wide to close and close to wide. Find your
rhythm.
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DOLPHIN PUSH UP
SEP BY SEP:
• Get into a plank position and then walk your eet orward until your hips are in the air
and your body is close to a 45 degree angle.
• Push your hips orward, straightening your body while letting your shoulders extend
so they’re arther orward than your elbows and you’re
elevated just above the ground.
• From the bottom position, push your hips
upwards while flexing your shoulders until
your reach the top position.
Tips: Keep tension in the core to
stabilize the movement. Make
sure your back is flat and rigid
throughout the exercise.
FROG JUMP
SEP BY SEP:
• Squat down with the support in the balls o your eet.
• Knees wide to accommodate your arms that are placed between your legs
• Hands on the ground.
• Explosively extend your knees and jump upwards and orwards. Landing in the same
position your started in.
Tips: Keep your torso vertical.
Absorb the orce o landing with
your legs and in turn use that
stored energy or the next jump.
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PULL UP HOLD
SEP BY SEP:
• Grab a pullup bar slightly wider than
shoulder width, palms acing orwards.
• While hanging rom the bar, retract
and depress your scapula and flex at the
elbows, pulling yoursel upwards.
• Once you’ve reached the top position
with your chin above the bar, you’ll hold
that position or the allotted time.
Tips: Keep tension in all the muscles.
Control your breathing.
LEG LIFT TOE TOUCH
SEP BY SEP:
• Hang on a pull up bar as i you’re about to
do a pull up.
• Contract your abdominal muscles and flex at the hips.
• Raise your legs upwards and let your hips rotate towards your belly button until your
toes touch the bar.
Tips: Control your speed to help with swinging. Exhale as you reach the top position. Let
your body slightly lean back to allow your eet to touch the bar. Tis is especially helpul i
you’re not very flexible.
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MOBILITY EXERCISE TUTORIALS
FULL SQUAT
BENEFIS
• Ankle Mobility, which in turn will help with bad
posture and knee issues along with allowing better
range o 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.
HOW TO: Make sure your eet do not rotate out more than 12 – 15 degrees.
Bring your arms inside your thighs and gently push outward. Keep a neutral chin.
THE FROG
BENEFIS
• Relieves tightness in the hip flexors/
adductors.
• Opens up the hips.
HOW TO: Start on your hands and knees, bring your orearms
down to the floor and slowly let your knees slide outward until you eel
the stretch in the groin area. You can move orward and sit back into the stretch to eel
it in different areas o the hip.
THE SCORPION
BENEFIS
• Back and shoulder mobility.
• Excellent warm up.
HOW TO: Lay ace down with arms stretched out
to your side with palms acing down. Start to rotate
your lower trunk so your lef (or right) leg crosses over
the other leg to tap your oot on the floor. Keep your
sternum against the floor.
Alternate between sides in a
slow and controlled motion.
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ARM CIRCLES
BENEFIS
• Shoulder mobility.
• Excellent warm up.
HOW TO: Start with
making small circles with your
straight arms and progressively
increase the size o the circles.
Once you reach the largest circles
you can do, make your way back
to smaller circles, but going the
opposite direction. Tis process
should take around 15 - 20
seconds.
LEG SWINGS
BENEFIS
• Mobility in the hip capsule.
• Ankle mobility.
• Stretches inner and outer thigh.
HOW TO: Keep your toes pointing orward. Hang on to something stable i you need to.
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LOWER TRUNK ROTATIONS
BENEFIS
• 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 eet flat
on the floor and slowly rotate your lower trunk
lef to right. For a more advanced version,
bring your eet off the floor
and keep a 90 degree angle
in your knee joint and
rotate your lower trunk rom lef to right.
CAT AND CAMEL
BENEFIS
• Strengthens back.
• Gentle way to stretch and mobilize the back.
• Helps with back pain.
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 or a split second, exhale and slowly extend your spine into an arch. Te
process should take around 3 - 4 seconds.
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STRETCHING EXERCISE TUTORIALS
SIT AND REACH
Focusing on the hamstrings. I you want to strictly ocus on
hamstrings, keep your lower back straight, but i you want to
mix in a lower back stretch, then round your back and bring
your chest down to your legs.
GLUTE STRETCH
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
eel the benefits almost immediately.
LUNGE STRETCH
Focusing on hip flexors. Tis stretch can also be used as
a mobility drill, because o the benefits o 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.
GROIN STRETCH
Focusing on leg adductors. Keep an upright torso and
gently try to get your outer thigh to touch the floor.
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LOWER BACK/GLUTE STRETCH
Focusing on the erector spinae and gluteus maximus. You
can have your crossed over leg straight or
bent, depending on what position you
eel the tightest. ry to keep your upper
back anchored to the floor as you rotate your trunk.
QUAD STRETCH
Focusing on the quadriceps. Slowly lean back and twist your
hips toward your stretching leg to eel a more aggressive
stretch.
CALF STRETCH
Focusing on the gastrocnemius. Keep your back leg straight and
heel anchored to the floor as you lean orward.
LAT STRETCH
Focusing on the latissimus dorsi.
TRICEPS STRETCH
Focusing on the triceps brachii. I you
want to target a little bit more in the
lats with your triceps, gently lean away
rom your stretching arm.
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SHOULDER STRETCH
Focusing on your posterior and lateral heads o the
deltoid. Gently pull the upper arm close to your torso
with your other arm to eel the maximum stretch.
TRAP/NECK STRETCH
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
Focusing on pectoralis major. ake a deep breathe, as your chest
expands tilt your torso upwards. ry rotating your thumbs up to
thumbs down to eel it in slightly different areas.
BICEPS/FOREARM STRETCH
Focusing on biceps brachii and orearm
flexors. Gently push the hips back to eel a
more aggressive stretch.
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FREQUENTLY ASKED QUESTIONS
CAN I LOSE FA AND/OR GAIN MUSCLE DOING YOUR BODYWEIGH PLAN?
Absolutely. But please remember that ood and rest play just as important a role in either
losing at or building muscle as working out does.
I your goal is leaning out, eat less. I your goal is building mass, eat more. Sound simple? It
is and most o the time people overcomplicate it. We recommend using a DEE (otal Daily
Energy Expenditure) calculator to get a better idea o how many calories and macros you
should be consuming a day based upon your specific needs. You can find a DEE calculator
here: https://goo.gl/iegqoF
WHA DO I DO ONCE HE PLAN IS OVER?
ake a moment to bask in your accomplishments and then jump right back into phase 2!
From this point onward eel ree to either run through the final two phases unedited or
begin to modiy the plan based on your specific goals. And remember, just because we
suggest doing each phase or three weeks doesn’t mean you have to. I you’d like to stay on a
specific phase or longer than three weeks then eel ree.
CAN I MODIFY HE PLAN?
We recommend going through the plan once as it’s been written, but afer that? Absolutely!
We tried to make a plan as wide open and accessible or all those who try it but as you
continue your own personal journey you will want to modiy it based upon your specific
goals.
WHEN WILL I BEGIN O SEE RESULS?
We highly suggest taking progress pictures throughout the duration o the plan as they can
be a real motivator later down the road. Tere’s nothing worse than busting your ass and
eeling like you’re getting nowhere.
ry to take a picture o yoursel 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, o course) how much you’ve changed over the course o
three months.
For us personally it works a bit like this: it takes one month to build consistency and get a
eel or the exercises. It takes two months to begin seeing real results and finally in the third
month you eel (and look) like a well-tuned Buff Dude or Grrrl machine.
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I CAN’ PERFORM SOME OF HESE EXERCISES!
Some exercises - especially pull-ups - can be hard to do not just beginners but those who
have been at it or a while as well. We created the “beginner phase” or exactly this reason.
Inverted rows are a good precursor exercise to pull-ups and i you find you’re still having
problems afer the first two weeks eel ree to either extend the beginner phase duration or
substitute pull-ups or inverted rows or pull-up negatives. (A pull-up negative is when you
jump into the top position o a pull-up and slowly let yoursel back down to the starting
position. Repeat or as many reps required.)
WHA IF I DON’ HAVE EQUIPMEN LIKE A GYM BENCH?
Feel ree to get creative! We’ve ound an excellent substitute or a traditional gym bench is
a camping cooler.
I CAN’ FIND A PLACE O DO PULL�UPS, INVERED ROWS OR DIPS
I you don’t have access to a nearby tree, we highly recommend purchasing a doorway
pull-up bar or - i you have the space - a reestanding pull-up bar. A doorway pull-up bar is
relatively cheap (here’s the one we use: http://amzn.to/2vdn45a) and will serve you well or
many years down the road!
For inverted rows and dips we recommend this dip station: http://amzn.to/2hE17Y7. I
that’s not in your budget you can use what we’ve used in the past - two (very sturdy!) chairs
and a broomstick. Using this DIY setup you can perorm both exercises. A (once again, very
sturdy!) table also works or inverted rows.
I NEED A MORE DEAILED BREAKDOWN OF HOW O PERFORM HESE
EXERCISES
I our Exercise utorial section o the book is still leaving you a bit unclear on how to
perorm a certain exercise please check out our “Bodyweight Exercise utorials” playlist on
our Youube channel http://www.youtube.com/buffdudesworkouts
WHERE ARE DRAGON FLAGS, MUSCLE UPS AND OHER POPULAR
BODYWEIGH EXERCISE?
We’ve included many bodyweight exercises in our plan but there are also many more out
there. Tese include exercises such as dragon flags and muscle ups. As these exercises are
geared towards experienced bodyweight practitioners we decided not to include them as
the goal o this guide is having a large audience start - and more importantly - finish it. I
you’d like to include these in the routine then eel ree to make modifications afer you’ve
finished the first run through o the plan.
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CAN I WORKOU EVERYDAY?
Te short answer: We wouldn’t recommend it.
Te longer answer: you don’t get stronger afer the workout, you get stronger afer the
recovery. In the beginner phase and phase 1 plan on working out or one day and then take
the ollowing day off. For phase 2 you can either train straight through all our days and
then take rest days or train two days, take one day off and then repeat. For the final phase
we recommend training straight through all our days and then take the next three days off.
WHA DO I DO ON RES DAYS?
Feel ree to work on mobility, stretching or throw in some cardio i 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 uel on non-training days.
HOW DO I DO CARDIO WIH HIS ROUINE?
I you plan on doing cardio we recommend perorming it on your off days during the
beginner phase and phase 1. For phases 2 , 3 and 4 you can perorm cardio every other day,
both on training days and days off or a total o three times a week.
HOW LONG SHOULD I RES BEWEEN SES?
We recommend resting or 90 seconds between sets i you’ll starting in the beginner phase.
For phases 1 we recommend 60-90 second rests between sets. For phases 2 , 3 and 4 we
recommend 30-60 seconds o rest between sets.
I’M COMING INO HIS 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 or advice in regards to injuries or serious
pain. Your body will thank you or it!
I’LL BE AWAY FROM HOME WHILE DOING HIS PLAN. WHA DO I DO?
As this is a bodyweight plan hopeully you’ll be able to take it with you and continue to
train uninterrupted. Remember, get creative! Tere’s many inventive ways to continue to
perorm exercises such as Pull-Ups, Inverted Rows, Dips and more. Tat’s what helps to
make bodyweight so great.
I WORK ODD HOURS OF HE DAY, HOW DO I FI HIS PLAN INO MY
SCHEDULE?
Our best recommendation would be to fit it in when you can. Most o the workouts in
this plan should take no longer than 45 to 60 minutes and as hard as it can be to motivate
yoursel to get it done, you always eel a hell o a lot better once it’s finished. Tankully your
body isn’t going to punish you i you’re working out at 12pm, 12am or anytime in between.
Just remember to include rest and recovery!
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WORKOUT LINGO
REP
One complete repetition o the exercise you are perorming
SE
A collection o reps perormed in a row
COMPOUND EXERCISE
More than one joint being involved in a movement.
ISOLAION EXERCISE
Only one joint being involved in a movement.
SUPINAE
Rotation o the arm where the palm is acing up. In case o the eet it is where the oot leans
inward.
PRONAE
Te opposite o Supinate. Te rotation o the arm where the palm aces down. In case o the
eet it is where the oot leans outward.
SUPINE
Lying on your back acing up.
PRONE
Lying on your stomach acing down.
UNILAERAL
Utilizing one side during an exercise.
BILAERAL
Utilizing both sides during an exercise.
CONCENRIC
Movement where the muscle contracts
ECCENRIC
Movement where the muscle lengthens
ALERNAING
Perorming the ull range o motion o an exercise on one side and immediately perorming
the same movement on the next side - alternating back and orth between the two.
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SUPERSES
Perorming an exercise and immediately ollowed by another without rest in between.
WORKOU SPLI
Splitting the body groups into different days in the week.
SPOER
Someone to assist you when perorming a difficult exercise.
FORCED REPS
Completing a repetition with assistance (normally rom a spotter) when you normally
could not complete it on your own.
UNIL FAILURE
Perorming an exercise until the muscle reaches complete atigue and “ails” at perorming
any more repetitions.
CUING
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 at while retaining the optimal amount o muscle mass possible.
BULKING
A term or when you want to gain muscle mass and are going into a calorie surplus.
HYPERROPHY
Te enlargement o tissue (muscle) size. Ofen achieved through weight training and proper
eating.
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ABBREVIATIONS
AG Ass-to-Grass
ypically heard when perorming Squats “when doing your next set make sure you go
AG!”
AP Adenosine riphosphate
AP is required or the biochemical reactions involved in any muscle contraction. As the
muscles work harder, more and more AP gets consumed and must be replaced in order or
the muscle to keep moving. aking rests between sets helps restore AP levels.
BMR Basil Metabolic Rate
Te lowest rate o body metabolism (rate o energy use) that can sustain lie. Tink o it as
the amount o calories your body would burn i 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 orget to include this one!
DIY Do It Yourself
You may sometimes find yoursel in situations where weights or a gym isn’t readily available.
Tis is when you DIY. Use water jugs and a belt to create dumbbells, a camping cooler to
create a bench. Tankully you don’t need a gym to get BUFF - just creativity and desire!
DOMS Delayed Onset Muscle Soreness
Tis happens when you’ve been through an intense workout or have put an increased
amount o stress on the muscles. It’s a sign that the muscles are damaged and in the process
o repairing themselves.
GtG Grease the Groove
A technique in which you do an exercise or small amounts o reps throughout the day.
For example: you install a pull-up bar in your bedroom and each time you walk into it you
perorm 4-5 reps on the pull-up bar. Get creative! Imagine the pull-up bar is a secret key
and the only way to unlock access to the doorway o gains is to perorm the 5 or so reps each
time you pass. Tis isn’t so much about going to ailure on each set but more importantly
perorming many reps throughout the day.
Greasing the groove is helpul with increasing the total amount o reps you can do on a
specific exercise, such as the aorementioned pull-ups.
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HII High intensity interval training
Short duration o high intensity bursts ollowed by an active rest. An example would be an
all out sprint or 20 seconds ollowed by 40 seconds o brisk walking and repeated 15-20
times in a row.
OS Overtraining Syndrome
When the body has been working overtime without adequate days o rest, it will show
symptoms o OS which include:
• Washed-out eeling, tired, drained, lack o energy
• Sudden drop in perormance
• Insomnia
• Headaches
• Decreased immunity
• Decrease in training capacity / intensity
• Moodiness and irritability
• Lack o motivation
RICE Rest, Ice, Compression, Elevation
A remedy used when dealing with muscle injury.
ROM Range of Motion
Is the amount o distance your joint is able to go through when perorming an exercise.
DEE otal Daily Energy Expenditure
A measure o 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.)
U ime Under ension
Te total amount o time a muscle is placed under stress during the length o a set.
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WORKOUT LOGBOOK
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SOCIAL MEDIA
Can’t get enough B.U.F.F. Dudes? Tankully there’s plenty more to go around! Here’s where
we post most o 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 utorials: http://www.youtube.com/buffdudesworkouts
Food Recipe and Meal Prep: http://www.youtube.com/buffdudesood
Instagram: http://instagram.com/buffdudes
Food Instagram: http://instagram.com/buffdudesood
SPECIAL THANKS TO THESE
B.U.F.F. DUDES N’ GRRRLS!
Agnieszka White - Artwork, Exercise utorial Video ranscriptions, Art Design.
immy de Jong - Book Design and Layout.
Dario di Donato - Artwork
Hamza Isa - Artwork
Duke White, Diane White and Carson Vogt - Prooreading
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