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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 bers that are involved in the lift but also you will reap the benets 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 denition and striations of the bers.

WEEKS 1 - 3 (Prep PHaSe)


MONDAY CHeSt & TrIcepS
INCLiNE BARbELL PRESS BARbELL FLAT BENCH INCLiNE DUmbbELL FLY CHEST DipS (bODY WEiGHT) STANDiNG FRENCH PRESS DUmbbELL KiCkbACkS 4 SetS  4 SetS  4 SetS  4 SetS  4 SetS  3 SetS  15,12,10,8 repS 12,10,8,8 repS 10 repS 15 repS 12 repS 10 repS

TUESDAY Back & BIcepS


DEADLifT PULL Up SiNGLE ARm DUmbbELL ROW UNDERHAND BARbELL ROW INCLiNE DUmbbELL CURL PREACHER CURL 4 SetS  4 SetS  4 SetS  4 SetS  3 SetS  3 SetS  20,15,12,10 repS 12 repS 10 repS 12,10,8,8 10 repS 10 repS

WEDNESDAY LegS & CalVeS


SQUATS WALkiNG LUNGES LEG PRESS STANDiNG LEG CURLS (MACHINE) SEATED CALf RAiSE 4 SetS  4 SetS  4 SetS  5 SetS  15,12,10,8 repS 12,10,8,8 12 repS 15 repS 3 SETS  10 StepS (eacH way)

THURSDAY SHoUlDerS & TrapeZIUS


OVERHEAD PRESS UpRiGHT ROW DUmbbELL LATERAL RAiSE FACE PULLS (ROpE) BARbELL SHRUGS 4 SetS  4 SetS  4 SetS  5 SetS  15,12,10,8 repS 12,10,8,8 repS 12 repS 12 repS 4 SETS10 repS

WEEKS 4 - 6
MONDAY LegS & CalVeS
SQUATS ROmANiAN DEAD LifTS WALkiNG LUNGES LEGS EXTENSiONS STANDiNG HAmSTRiNG CURLS SEATED CALf RAiSES 5 SetS  4 SetS  3 SetS  3 SetS  5 SetS  20,12,10,8,6 repS 12,10,8,8 repS 12 repS 12 repS 15 repS 4 SetS  10 StepS (eacH way)

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.

TUESDAY CHeSt & Back


DEAD LifT INCLiNE BARbELL PRESS PULL UpS BARbELL BENCH PRESS STRAiGHT ARm PULL DOWN CAbLE CROSS OVER T-BAR ROW 5 SetS  4 SetS  4 SetS  4 SetS  4 SetS  4 SetS  4 SetS  15,12,10,8,6 repS 15,12,10,8 repS 15 repS 12,10,8,8 repS 12 repS 12 repS 12,10,8,8 repS 10 repS (eacH)

INCLiNE DUmbbELL FLY W/ CLOSE PRESS 4 SetS 

WEDNESDAY SHoUlDerS & TrapeZIUS


BRADfORD PRESS (WARM UP) STANDiNG ARNOLD PRESS FACE PULLS (ROpE) BARbELL FRONT RAiSE DUmbbELL SHRUGS 2 SetS  4 SetS  4 SetS  4 SetS  5 SetS  20 repS 12,10,8,8 repS 12 repS 10 repS 12 repS SiNGLE CAbLE LATERAL RAiSE (BEHIND BACK) 4 SetS12 repS

THURSDAY TrIcepS & BIcepS


BARbELL SkULL CRUSHER BARbELL CURLS ROpE EXTENSiONS DUmbbELL Bi-LATERAL HAmmER CURLS TRiCEpS DipS (LOCKOUT) CONCENTRATiON CURLS 4 SetS  4 SetS  4 SetS  4 SetS  4 SetS  4 SetS  15,12,10,8 repS 15,12,10,8 repS 12 repS 12 repS 15 repS 10 repS

FRiDAY LegS & CalVeS


LEG PRESS Hip EXTENSiONS (LIFTS) FRONT SQUATS SiNGLE LEG ROmANiAN DEAD LifT DONkEY CALf RAiSES 5 SetS  4 SetS  4 SetS  4 SetS  4 SetS  20,12,10,8,6 repS 12 repS 12,10,8,8 repS 12 repS 15 repS

WEEKS 7 - 9
MONDAY CHeSt & Back
PULL UpS 4 SetS  INCLiNE BARbELL PRESS 4 SetS  BENT OVER T-BAR ROW 4 SetS  FLAT DUmbbELL PRESS 4 SetS  DUmbbELL PULL OVERS LANDmiNE PRESS SiNGLE ARm DUmbbELL ROW (CHAINSAWS) CHEST DipS (WEIGHTED) 4 SetS  4 SetS  4 SetS  4 SetS  20 repS 15,12,10,8 repS 12,10,8,8 repS 12,10,8,8 repS 10 repS 10 repS 12,10,8,8 repS 12,10,8,8 repS

TUESDAY LegS
SQUATS 5 SetS  20,12,10,8, 4 repS 12,10,8,8 repS 10 StepS eacH way 12,10,8,8 repS 12 repS 12 repS 20,15,12,10,8 repS ROmANiAN DEADLifTS 4 SetS  WALkiNG LUNGES 4 SetS  HACk SQUATS SEATED HAmSTRiNG CURLS SEATED CALf RAiSES 4 SetS  3 SetS  5 SetS 

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.

LEG EXTENSiONS 3 SetS 

WEDNESDAY SHoUlDerS & TrapeZIUS


OVERHEAD PRESS 5 SetS  15,12,10,8,6 repS 12,10,8,8 repS 12,10,8,8 repS 10 repS 10 repS 10 repS 15,12,10,8,8 repS DUmbbELL LATERAL RAiSE 4 SetS  UpRiGHT ROWS (WIDE GRIP) 4 SetS  BENT OVER DUmbbELL REVERSE FLY 4 SetS  REVERSE UpRiGHT ROW 4 SetS  ALTERNATiNG DUmbbELL FRONT RAiSE 4 SetS  BARbELL SHRUGS 5 SetS 

THURSDAY Back & BIcepS


DEAD LifT 5 SetS  SEATED CAbLE ROWS 4 SetS  STRAiGHT ARm PULL DOWNS 4 SetS  UNDER HAND PULL DOWNS 4 SetS  BARbELL CURLS 4 SetS  ALTERNATiNG DUmbbELL HAmmER CURLS 3 SetS  PREACHER BENCH CONCENTRATiON CURLS 3 SetS  12,10,8,6,2 repS 12,10,8,8 repS 10 repS 10 repS 12,10,8,6 repS 10 repS 10 repS

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WEEKS 7 - 9
FRiDAY CHeSt & TrIcepS
INCLiNE DUmbbELL FLY TO CLOSE PRESS 4 SetS  FLAT BARbELL PRESS 4 SetS  UNDERHAND CAbLE FLY 4 SetS  DECLiNE DUmbbELL PRESS 4 SetS  EZ-bAR SkULL CRUSHER 4 SetS  ROpE EXTENSiONS 3 SetS  CROSS BENCH DipS (WEIGHTED) 3 SetS  10 repS 12,10,8,8 repS 12 repS 12,10,8,8 repS 12,10,8,6 repS 10 repS 10 repS

SATURDAY LegS & CalVeS


LEG PRESS STEp UpS (WEIGHTED) DUmbbELL ROmANiAN DEADLifTS 5 SetS  4 SetS  4 SetS  20,12,10,8,6 repS 10 repS 10 repS 12 repS 12 repS 15,12,10,8,8 repS

SiNGLE LEG EXTENSiONS 3 SetS  LYiNG LEG CURLS 3 SetS  STANDiNG CALf RAiSES 5 SetS 

WEEKS 10 - 12
MONDAY LegS
SQUATS 5 SetS  20,12,10,8,4 repS 10 repS 10 repS SUPERsET ROmANiAN DEAD LifTS 4 SetS  SiNGLE LEG Hip LifTS 4 SetS  SUPERsET LEG EXTENSiONS LEG CURLS STANDiNG CALf RAiSES

WALkiNG LUNGES 4 SetS  10 StepS (eacH way) 4 SetS  4 SetS  5 SetS  12 repS 12 repS 10 repS*

TUESDAY CHeSt & Back


SUPERsET STRAiGHT ARm PULL DOWN 4 SetS  PULL UpS 4 SetS  SUPERsET INCLiNE BARbELL PRESS 4 SetS  INCLiNE DUmbbELL FLY 4 SetS  SUPERsET BENT OVER DUmbbELL ROW (BI-LATERAL) FLAT BENCH DUmbbELL PRESS 4 SetS  4 SetS  12 repS (PRE EXHAUST) 12 repS 10 repS 10 repS 10 repS 10 repS 10 repS 10 repS

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 ber as possible while feeding them the proper nutrition and promoting new growth that might not have been realized before.

SUPERsET DUmbbELL PULL-OVER 4 SetS  DipS (WEIGHTED) 4 SetS 

WEDNESDAY SHoUlDerS & TrapeZIUS


LATERAL RAiSE (PRE-EXHAUST) 4 SetS  OVERHEAD PRESS 4 SetS  SUPERsET BENT OVER REVERSE DUmbbELL FLY 4 SetS  CAbLE FRONT RAiSE (ROPE) 4 SetS  SUPERsET UpRiGHT ROW 4 SetS  REVERSE UpRiGHT ROW 4 SetS  SEATED DUmbbELL SHRUGS 4 SetS  STANDiNG BEHiND THE BACk BARbELL SHRUGS 4 SetS  12 repS 12,10,8,8 repS 12 repS 12 repS 12 repS 12 repS 10 repS 10 repS

* AFter 10 FUll repS FINISH wItH partIal repS tIll FaIlUre

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WEEKS 10 - 12
THURSDAY TrIcepS & BIcepS
SUPERsET Ez-BAR SkULL CRUSHER 4 SetS  EZ-BAR CLOSE GRip PRESS 4 SetS  BARbELL CURLS (5 REPS WIDE, MID, AND THEN CLOSE GRIP) 4 SetS  SUPERsET PRONATED TRiCEpS EXTENSiON SUpiNATED TRiCEpS EXTENSiON ROpE TRiCEpS EXTENSiON  DUmbbELL HAmmER CURLS (BI-LATERAL) 4 SetS  10 repS 10 repS 15 repS 10 repS eacH

4 SetS 

10 repS 12 repS

CONCENTRATiON CURLS 3 SetS 

FRiDAY LegS
LEG PRESS 10 SetS  15,12,10,8,6 REPS DROP SET 5 TIMES ON LAST SET HACk SQUATS 5 SetS  STANDiNG LEG CURLS 3 SetS  SiNGLE SEATED CALf RAiSE 3 SetS  STANDiNG CALf RAiSE 3 SetS  12,10,8,8,6 repS 20 repS 20 repS 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 10 repS repS 10 repS 12,10,8,8 repS 12 repS

SUPERsET SEATED LOW ROW (CABLE) 4 SetS  MACHiNE FLY 4 SetS  SUPERsET UNDERHAND PULL DOWNS 4 SetS  UNDERHAND DUmbbELL FLY 4 SetS