B.U.F.F. DUDES 12 WEEK PROGRAMNote: A lot of the exercises (mainly the major compound

exercises) will stay the same throughout the program

because of not only the great advantages these certain

exercises will have in many different ways (inside and outside

of the gym) but also it’s a great way to track your progression

in gaining foundational strength. The main changes in the

program will be the amount of exercises, sets, reps, and also

weight in the changing weeks. You’ll notice that every major

compound movement will work in a pyramid scheme, going

up in weight as you decrease the reps; this will promote not

only the amount of muscle fibers that are involved in the lift

but also you will reap the benefits of gaining strength due to

the constant increase in weight. Also in the program you will

notice that almost every isolation exercise will stay with the

same rep range throughout the 3 – 4 sets. The reason we

keep higher repetitions in the isolation exercises is that we

want to promote not only hypertrophy but also endurance in

the smaller muscle groups (or isolated muscle group). Our

hypothesis is that when dealing with compound exercises,

you don’t want the smaller (secondary) muscles to burn out

and hold you back from lifting heavy and concentrating on

the major muscles involved in the lift.

You will notice at the end of the program the pyramiding

scheme will decrease as the supersets are introduced.

The reason behind this is that we want to concentrate on

muscle strength, density, and endurance in the beginning

and at the end we will concentrate on drawing out the

definition and striations of the fibers.

Monday ChEsT & TRiCEPsInclIne BarBell Press 4 sETs 15,12,10,8 REPs

BarBell Flat Bench 4 sETs 12,10,8,8 REPs

InclIne duMBBell Fly 4 sETs 10 REPs

chest dIPs (Body weIght) 4 sETs 15 REPs

standIng French Press 4 sETs 12 REPs

duMBBell KIcKBacKs 3 sETs 10 REPs

tuesday BACK & BiCEPsdeadlIFt 4 sETs 20,15,12,10 REPs

Pull uP 4 sETs 12 REPs

sIngle arM duMBBell row 4 sETs 10 REPs

underhand BarBell row 4 sETs 12,10,8,8

InclIne duMBBell curl 3 sETs 10 REPs

Preacher curl 3 sETs 10 REPs

wednesday LEGs & CALvEssquats 4 sETs 15,12,10,8 REPs

walKIng lunges 3 sETs 10 sTEPs (EACh WAY)

leg Press 4 sETs 12,10,8,8

standIng leg curls (machine) 4 sETs 12 REPs

seated calF raIse 5 sETs 15 REPs

thursday shOuLdERs & TRAPEzius overhead Press 4 sETs 15,12,10,8 REPs

uPrIght row 4 sETs 12,10,8,8 REPs

duMBBell lateral raIse 4 sETs 10 REPs

Face Pulls (roPe) 4 sETs 12 REPs

BarBell shrugs 5 sETs 12 REPs

WEEKS 1 - 3 (PREP PhAsE)

WEEKS 4 - 6

Monday LEGs & CALvEs squats 5 sETs 20,12,10,8,6 REPs

roManIan dead lIFts 4 sETs 12,10,8,8 REPs

walKIng lunges 4 sETs 10 sTEPs (EACh WAY)

legs extensIons 3 sETs 12 REPs

standIng haMstrIng curls 3 sETs 12 REPs

seated calF raIses 5 sETs 15 REPs

tuesday ChEsT & BACKdead lIFt 5 sETs 15,12,10,8,6 REPs

InclIne BarBell Press 4 sETs 15,12,10,8 REPs

Pull uPs 4 sETs 15 REPs

BarBell Bench Press 4 sETs 12,10,8,8 REPs

straIght arM Pull down 4 sETs 12 REPs

caBle cross over 4 sETs 12 REPs

t-Bar row 4 sETs 12,10,8,8 REPs

InclIne duMBBell Fly w/ close Press 4 sETs 10 REPs (EACh)

wednesday shOuLdERs & TRAPEzius BradFord Press (warm up) 2 sETs 20 REPs

standIng arnold Press 4 sETs 12,10,8,8 REPs

sIngle caBle lateral raIse (behind back) 4 sETs 12 REPs

Face Pulls (roPe) 4 sETs 12 REPs

BarBell Front raIse 4 sETs 10 REPs

duMBBell shrugs 5 sETs 12 REPs

thursday TRiCEPs & BiCEPs BarBell sKull crusher 4 sETs 15,12,10,8 REPs

BarBell curls 4 sETs 15,12,10,8 REPs

roPe extensIons 4 sETs 12 REPs

duMBBell BI-lateral haMMer curls 4 sETs 12 REPs

trIcePs dIPs (lockout) 4 sETs 15 REPs

concentratIon curls 4 sETs 10 REPs

FrIday LEGs & CALvEsleg Press 5 sETs 20,12,10,8,6 REPs

hIP extensIons (lifts) 4 sETs 12 REPs

Front squats 4 sETs 12,10,8,8 REPs

sIngle leg roManIan dead lIFt 4 sETs 12 REPs

donKey calF raIses 4 sETs 15 REPs

note: These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts.

WEEKS 7 - 9

Monday ChEsT & BACKPull uPs 4 sETs 20 REPs

InclIne BarBell Press 4 sETs 15,12,10,8 REPs

Bent over t-Bar row 4 sETs 12,10,8,8 REPs

Flat duMBBell Press 4 sETs 12,10,8,8 REPs

duMBBell Pull overs 4 sETs 10 REPs

landMIne Press 4 sETs 10 REPs

sIngle arM duMBBell row (chainsaws) 4 sETs 12,10,8,8 REPs

chest dIPs (weighted) 4 sETs 12,10,8,8 REPs

tuesday LEGssquats 5 sETs 20,12,10,8, 4 REPs

roManIan deadlIFts 4 sETs 12,10,8,8 REPs

walKIng lunges 4 sETs 10 sTEPs EACh WAY

hacK squats 4 sETs 12,10,8,8 REPs

seated haMstrIng curls 3 sETs 12 REPs

leg extensIons 3 sETs 12 REPs

seated calF raIses 5 sETs 20,15,12,10,8 REPs

wednesday shOuLdERs & TRAPEzius overhead Press 5 sETs 15,12,10,8,6 REPs

duMBBell lateral raIse 4 sETs 12,10,8,8 REPs

uPrIght rows (wide grip) 4 sETs 12,10,8,8 REPs

Bent over duMBBell reverse Fly 4 sETs 10 REPs

reverse uPrIght row 4 sETs 10 REPs

alternatIng duMBBell Front raIse 4 sETs 10 REPs

BarBell shrugs 5 sETs 15,12,10,8,8 REPs

thursday BACK & BiCEPsdead lIFt 5 sETs 12,10,8,6,2 REPs

seated caBle rows 4 sETs 12,10,8,8 REPs

straIght arM Pull downs 4 sETs 10 REPs

under hand Pull downs 4 sETs 10 REPs

BarBell curls 4 sETs 12,10,8,6 REPs

alternatIng duMBBell haMMer curls 3 sETs 10 REPs

Preacher Bench concentratIon curls 3 sETs 10 REPs

note: At this point in the program the body is increasing in strength and size. it will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program.

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WEEKS 7 - 9

FrIday ChEsT & TRiCEPsInclIne duMBBell Fly to close Press 4 sETs 10 REPs

Flat BarBell Press 4 sETs 12,10,8,8 REPs

underhand caBle Fly 4 sETs 12 REPs

declIne duMBBell Press 4 sETs 12,10,8,8 REPs

eZ-Bar sKull crusher 4 sETs 12,10,8,6 REPs

roPe extensIons 3 sETs 10 REPs

cross Bench dIPs (weighted) 3 sETs 10 REPs

saturday LEGs & CALvEsleg Press 5 sETs 20,12,10,8,6 REPs

steP uPs (weighted) 4 sETs 10 REPs

duMBBell roManIan deadlIFts 4 sETs 10 REPs

sIngle leg extensIons 3 sETs 12 REPs

lyIng leg curls 3 sETs 12 REPs

standIng calF raIses 5 sETs 15,12,10,8,8 REPs

WEEKS 10 - 12

Monday LEGs squats 5 sETs 20,12,10,8,4 REPs

SuperSet roManIan dead lIFts 4 sETs 10 REPs sIngle leg hIP lIFts 4 sETs 10 REPs

walKIng lunges 4 sETs 10 sTEPs (EACh WAY)

SuperSet leg extensIons 4 sETs 12 REPs leg curls 4 sETs 12 REPs

standIng calF raIses 5 sETs 10 REPs*

tuesday ChEsT & BACKSuperSet straIght arM Pull down 4 sETs 12 REPs (pre – exhaust) Pull uPs 4 sETs 12 REPs

SuperSet InclIne BarBell Press 4 sETs 10 REPs InclIne duMBBell Fly 4 sETs 10 REPs

SuperSet Bent over duMBBell row (bi-lateral) 4 sETs 10 REPs Flat Bench duMBBell Press 4 sETs 10 REPs

SuperSet duMBBell Pull-over 4 sETs 10 REPs dIPs (weighted) 4 sETs 10 REPs

wednesday shOuLdERs & TRAPEzius lateral raIse (pre-exhaust) 4 sETs 12 REPs

overhead Press 4 sETs 12,10,8,8 REPs

SuperSet Bent over reverse duMBBell Fly 4 sETs 12 REPs caBle Front raIse (rope) 4 sETs 12 REPs

SuperSet uPrIght row 4 sETs 12 REPs reverse uPrIght row 4 sETs 12 REPs

seated duMBBell shrugs 4 sETs 10 REPs

standIng BehInd the BacK BarBell shrugs 4 sETs 10 REPs

* AfTER 10 fuLL REPs finish WiTh PARTiAL REPs TiLL fAiLuRE

note: in weeks 9 - 12 our goal is to be increasing not only the amount of weight per exercise but also the intensity per workout as well. This will be accomplished by introducing super sets, drop sets, forced reps, negatives, and so on, trying to involve as much muscle fiber as possible while feeding them the proper nutrition and promoting new growth that might not have been realized before.

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WEEKS 10 - 12

thursday TRiCEPs & BiCEPsSuperSet eZ-Bar sKull crusher 4 sETs 10 REPs eZ-Bar close grIP Press 4 sETs 10 REPs

BarBell curls (5 reps wide, mid, and then close grip) 4 sETs 15 REPs

SuperSet 4 sETs 10 REPs EACh Pronated trIcePs extensIon suPInated trIcePs extensIon roPe trIcePs extensIon

duMBBell haMMer curls (bi-lateral) 4 sETs 10 REPs

concentratIon curls 3 sETs 12 REPs

FrIday LEGs leg Press 10 sETs 15,12,10,8,6 REPs drop set 5 times on last set

hacK squats 5 sETs 12,10,8,8,6 REPs

standIng leg curls 3 sETs 20 REPs

sIngle seated calF raIse 3 sETs 20 REPs

standIng calF raIse 3 sETs 10 REPs

saturday ChEsT & BACK SuperSet Bent over row 4 sETs 12,10,8,8 REPs Flat BarBell Press 4 sETs 12,10,8,8 REPs

SuperSet seated low row (cable) 4 sETs 10 REPs REPs MachIne Fly 4 sETs 10 REPs

SuperSet underhand Pull downs 4 sETs 12,10,8,8 REPs underhand duMBBell Fly 4 sETs 12 REPs