buff dudes 12 week workout program
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From Buff Dudes (YouTube)TRANSCRIPT
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.
COnTinuE On nExT PAGE
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.
COnTinuE On nExT PAGE
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