B.U.F.F.

DUDES
12 WEEK PROGRAM
Note: A lot of the exercises (mainly the major compound
exercises) will stay the same throughout the program
because of not only the great advantages these certain
exercises will have in many different ways (inside and outside
of the gym) but also its 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. Youll 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 dont want the smaller (secondary) muscles to burn out
and hold you back from lifting heavy and concentrating on
the major muscles involved in the lift.
You will notice at the end of the program the pyramiding
scheme will decrease as the supersets are introduced.
The reason behind this is that we want to concentrate on
muscle strength, density, and endurance in the beginning
and at the end we will concentrate on drawing out the
definition and striations of the fibers.

WEEKS 1 - 3 (Prep Phase)

Monday Chest & Triceps
Incline Barbell Press

4 sets 

15,12,10,8 reps

Barbell Flat Bench

4 sets 

12,10,8,8 reps

Incline Dumbbell Fly

4 sets 

10 reps

Chest Dips (body weight)

4 sets 

15 reps

Standing French Press

4 sets 

12 reps

Dumbbell Kickbacks

3 sets 

10 reps

Deadlift

4 sets 

20,15,12,10 reps

Pull up

4 sets 

12 reps

Single Arm Dumbbell Row

4 sets 

10 reps

Underhand Barbell Row

4 sets 

12,10,8,8

Incline Dumbbell Curl

3 sets 

10 reps

Preacher Curl

3 sets 

10 reps

Squats

4 sets 

15,12,10,8 reps

Walking Lunges

3 SETS  10 steps (each way)

Leg Press

4 sets 

12,10,8,8

Standing Leg Curls (machine)

4 sets 

12 reps

Seated Calf Raise

5 sets 

15 reps

Tuesday Back & Biceps

Wednesday Legs & Calves

Thursday Shoulders & Trapezius

Overhead Press

4 sets 

15,12,10,8 reps

Upright Row

4 sets 

12,10,8,8 reps

Dumbbell Lateral Raise

4 SETS10 reps

Face Pulls (rope)

4 sets 

12 reps

Barbell Shrugs

5 sets 

12 reps

WEEKS 4 - 6
Monday Legs & Calves
Squats

5 sets 

20,12,10,8,6 reps

Romanian Dead Lifts

4 sets 

12,10,8,8 reps

Walking Lunges

4 sets  10 steps (each way)

Legs Extensions

3 sets 

12 reps

Standing Hamstring Curls

3 sets 

12 reps

Seated Calf Raises

5 sets 

15 reps

Dead Lift

5 sets 

15,12,10,8,6 reps

Incline Barbell Press

4 sets 

15,12,10,8 reps

Pull Ups

4 sets 

15 reps

Barbell Bench Press

4 sets 

12,10,8,8 reps

Straight Arm Pull Down

4 sets 

12 reps

Cable Cross Over

4 sets 

12 reps

T-Bar Row

4 sets 

12,10,8,8 reps

Incline Dumbbell Fly w/ Close Press 4 sets 

10 reps (each)

Tuesday Chest & Back

Wednesday Shoulders & Trapezius

Bradford Press (warm up)

2 sets 

20 reps

Standing Arnold Press

4 sets 

12,10,8,8 reps

Single Cable Lateral Raise (behind back) 4 sets12 reps

Face Pulls (rope)

4 sets 

12 reps

Barbell Front Raise

4 sets 

10 reps

Dumbbell Shrugs

5 sets 

12 reps

Thursday Triceps & Biceps

Barbell Skull Crusher

4 sets 

15,12,10,8 reps

Barbell Curls

4 sets 

15,12,10,8 reps

Rope Extensions

4 sets 

12 reps

Dumbbell Bi-Lateral Hammer Curls

4 sets 

12 reps

Triceps Dips (lockout)

4 sets 

15 reps

Concentration Curls

4 sets 

10 reps

Leg Press

5 sets 

20,12,10,8,6 reps

Hip Extensions (lifts)

4 sets 

12 reps

Front Squats

4 sets 

12,10,8,8 reps

Single Leg Romanian Dead Lift

4 sets 

12 reps

Donkey Calf Raises

4 sets 

15 reps

Friday Legs & Calves

Note: These weeks will

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

WEEKS 7 - 9
Monday Chest & Back
Pull Ups 4 sets 

20 reps

Incline Barbell Press 4 sets 

15,12,10,8 reps

Bent Over T-Bar Row 4 sets 

12,10,8,8 reps

Flat Dumbbell Press 4 sets 

12,10,8,8 reps

Dumbbell Pull Overs

4 sets 

10 reps

Landmine Press

4 sets 

10 reps

Single Arm Dumbbell Row (Chainsaws)

4 sets 

12,10,8,8 reps

Chest Dips (weighted)

4 sets 

12,10,8,8 reps

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

Tuesday Legs
Squats

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 & Biceps

Dead Lift 5 sets 

12,10,8,6,2 reps

Seated Cable Rows 4 sets 

12,10,8,8 reps

Straight Arm Pull Downs 4 sets 

10 reps

Under Hand Pull Downs 4 sets 

10 reps

Barbell Curls

4 sets 

12,10,8,6 reps

Alternating Dumbbell Hammer Curls 3 sets 

10 reps

Preacher Bench Concentration Curls 3 sets 

10 reps

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Note: At this point in

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

WEEKS 7 - 9
Friday Chest & Triceps
Incline Dumbbell Fly to Close Press 4 sets 

10 reps

Flat Barbell Press 4 sets 

12,10,8,8 reps

Underhand Cable Fly

4 sets 

12 reps

Decline Dumbbell Press 4 sets 

12,10,8,8 reps

EZ-bar Skull Crusher 4 sets 

12,10,8,6 reps

Rope Extensions 3 sets 

10 reps

Cross Bench Dips (weighted) 3 sets 

10 reps

Saturday Legs & Calves

Leg Press

5 sets 

20,12,10,8,6 reps

Step Ups (weighted)

4 sets 

10 reps

Dumbbell Romanian Deadlifts

4 sets 

10 reps

Single Leg Extensions 3 sets 

12 reps

Lying Leg Curls 3 sets 

12 reps

Standing Calf Raises

5 sets 

15,12,10,8,8 reps

WEEKS 10 - 12
Monday Legs
Squats

5 sets 

20,12,10,8,4 reps

Superset
Romanian Dead Lifts 4 sets 
Single Leg Hip Lifts
4 sets 

10 reps
10 reps

Walking Lunges 4 sets  10 steps (each way)

Superset
Leg Extensions
Leg Curls

4 sets 
4 sets 

12 reps
12 reps

Standing Calf Raises

5 sets 

10 reps*

Superset
Straight Arm Pull Down
4 sets 
Pull Ups 4 sets 

12 reps (pre exhaust)

12 reps

Superset
Incline Barbell Press
4 sets 
Incline Dumbbell Fly 4 sets 

10 reps
10 reps

Superset
Bent Over Dumbbell Row (Bi-Lateral)
Flat Bench Dumbbell Press

4 sets 
4 sets 

10 reps
10 reps

Superset
Dumbbell Pull-Over 4 sets 
Dips (weighted) 4 sets 

10 reps
10 reps

Tuesday Chest & Back

Wednesday Shoulders & Trapezius

Lateral Raise (pre-exhaust) 4 sets 

12 reps

Overhead Press 4 sets 

12,10,8,8 reps

Superset
Bent Over Reverse Dumbbell Fly 4 sets 
Cable Front Raise (rope) 4 sets 

12 reps
12 reps

Superset
Upright Row
4 sets 
Reverse Upright Row 4 sets 

12 reps
12 reps

Seated Dumbbell Shrugs

4 sets 

10 reps

Standing Behind the Back Barbell Shrugs 4 sets 

10 reps

* After 10 full reps finish with partial reps till failure

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Note: In weeks 9 12 our goal is to be

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

WEEKS 10 - 12
Thursday Triceps & Biceps
Superset
Ez-Bar Skull Crusher 4 sets 
EZ-Bar Close Grip Press
4 sets 

10 reps
10 reps

Barbell Curls (5 reps wide, mid, and then close grip) 4 sets 

15 reps

Superset
Pronated Triceps Extension
Supinated Triceps Extension
Rope Triceps Extension 

4 sets 

10 reps each

Dumbbell Hammer Curls (bi-lateral)

4 sets 

10 reps

Concentration Curls 3 sets 

12 reps

Friday Legs
Leg Press
10 sets 
15,12,10,8,6 REPS
Drop set 5 times on last set
Hack Squats 5 sets 

12,10,8,8,6 reps

Standing Leg Curls 3 sets 

20 reps

Single Seated Calf Raise

3 sets 

20 reps

Standing Calf Raise 3 sets 

10 reps

Saturday Chest & Back

Superset
Bent Over Row
Flat Barbell Press

4 sets 
4 sets 

12,10,8,8 reps
12,10,8,8 reps

Superset
Seated Low Row (cable) 4 sets 
Machine Fly
4 sets 

10 reps reps
10 reps

Superset
Underhand Pull Downs
4 sets 
Underhand Dumbbell Fly 4 sets 

12,10,8,8 reps
12 reps