EATING & WORKOUT GUIDE
Welcome to the Buff Dudes Summer Cut Eating & Workout Guide! This is a
progressive plan designed to either help kickstart your eating and workouts,
or take them to the next level. And you won’t be doing it alone! At any time - for
either reference or motivation - you can check out our accompanying video
we’ve created exclusively for this plan in which we go through everything -
including all the workouts, exercises and eating - ourselves! You can find the
link here: Buff Dudes Summer Cut Eating & Workout Guide 2023
BEGINNER WORKOUT SPLIT
THE GOAL: To familiarize yourself with the movements, find the correct weight
to reach muscle fatigue and failure, and to rest long enough to feel recovered
before performing your following sets; increasing the weight on each exercise
when you begin to perform the allotted reps without reaching failure.
DAY 1 - CHEST AND BACK
CHEST (PRE-EXHAUST) DUMBBELL FLYS 3 SETS X 10 REPS
INCLINE BARBELL BENCH PRESS 3 SETS X 8 REPS
DIPS 3 SETS X 8 REPS
BACK DUMBBELL PULLOVERS 3 SETS X 10 REPS
PULL DOWNS 3 SETS X 8 REPS
BENT OVER ROWS 3 SETS X 8 REPS
DAY 2 - REST
Question: What do I do on rest days?
Answer: Rest, recover, and enjoy yourself. We typically try and fit in some activities
on rest days which get us outside of the gym while keeping our bodies in motion;
activities such as hiking, climbing or swimming.
DAY 3 - LEGS
LEGS (PRE-EXHAUST) LEG EXTENSIONS 3 SETS X 10 REPS
SQUATS 3 SETS X 8 REPS
BULGARIAN SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 10 REPS
CORE LEG RAISES 3 SETS X 10 REPS
DAY 4 - REST
BEGINNER WORKOUT SPLIT
DAY 5 - SHOULDERS AND ARMS
SHOULDERS (PRE-EXHAUST) DUMBBELL LATERAL RAISES 3 SETS X 10 REPS
OVERHEAD PRESS 3 SETS X 8 REPS
BENT OVER REVERSE FLYS 3 SETS X 8 REPS
TRICEPS LYING TRICEPS EXTENSIONS 3 SETS X 10 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS BARBELL CURLS 3 SETS X 10 REPS
UNDERHAND PULLDOWNS 3 SETS X 8 REPS
FOREARMS BARBELL FINGER CURLS 3 SETS X 8 REPS
DAY 6 - REST
DAY 7 - REST
DAY 8 - CHEST AND BACK
CHEST BARBELL BENCH PRESS *3 SETS X 6 REPS
INCLINE DUMBBELL FLYS 3 SETS X 8 REPS
DIPS 3 SETS X 6 REPS
BACK PULL-UPS *3 SETS X 6 REPS
(IF YOU CANNOT PERFORM PULL UPS, DO PULLDOWNS INSTEAD)
STRAIGHT ARM PULLDOWNS 3 SETS X 8 REPS
DEADLIFT 3 SETS X 6 REPS
DAY 9 - REST
*Perform 2 warm up sets before moving into the 3 working sets
BEGINNER WORKOUT SPLIT
DAY 10: LEGS
LEGS LEG PRESS (OR SQUATS) *3 SETS X 6 REPS
ROMANIAN DEADLIFTS 3 SETS X 8 REPS
SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 8 REPS
CORE WEIGHTED CRUNCHES 3 SETS X 10 REPS
DAY 11 - REST
DAY 12 - SHOULDERS AND ARMS
SHOULDERS UPRIGHT ROWS *3 SETS X 6 REPS
CABLE UNILATERAL REVERSE FLYS 3 SETS X 8 REPS
CABLE UNILATERAL LATERAL RAISE 3 SETS X 8 REPS
TRICEPS CABLE TRICEPS EXTENSIONS 3 SETS X 8 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS LYING DUMBBELL CURLS 3 SETS X 8 REPS
CONCENTRATION CURLS 3 SETS X 8 REPS
FOREARMS BARBELL FOREARM EXTENSIONS 3 SETS X 8 REPS
DAY 13 - REST
DAY 14 - REST
DAY 15
REPEAT BEGINNING FROM DAY 1 OR MOVE ONTO INTERMEDIATE
*Perform 2 warm up sets before moving into the 3 working sets
INTERMEDIATE WORKOUT SPLIT
THE GOAL: Muscle fatigue/failure. Choose a weight for every exercise in
which you’ll reach muscle failure on the last rep. Forced reps* and rest pause*
technique can be used for further muscle fatigue. Increase the weight on each
exercise when you begin to perform the allotted reps without reaching failure.
*Forced Reps: When your muscles reach failure and you have your workout
partner spot you for an extra couple of reps. Forcing you to rep out more than you
normally would on your own.
*Rest Pause: As you reach muscle failure, stop, rest, and pause just enough to
recuperate enough energy to continue for another rep or two.
DAY 1 - CHEST AND BACK
CHEST (PRE-EXHAUST) DUMBBELL FLYS 3 SETS X 10 REPS
INCLINE BARBELL BENCH PRESS 3 SETS X 8 REPS
WEIGHTED DIPS 3 SETS X 8 REPS
BACK DUMBBELL PULLOVERS 3 SETS X 10 REPS
PULL DOWNS 3 SETS X 8 REPS
BENT OVER ROWS 3 SETS X 8 REPS
DAY 2 - LEGS
LEGS (PRE-EXHAUST) LEG EXTENSIONS 3 SETS X 10 REPS
SQUATS 3 SETS X 8 REPS
BULGARIAN SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 10 REPS
CORE LEG RAISES 3 SETS X 10 REPS
INTERMEDIATE WORKOUT SPLIT
DAY 3 - SHOULDERS AND ARMS
SHOULDERS (PRE-EXHAUST) DUMBBELL LATERAL RAISES 3 SETS X 10 REPS
OVERHEAD PRESS 3 SETS X 8 REPS
BENT OVER REVERSE FLYS 3 SETS X 8 REPS
TRICEPS LYING TRICEPS EXTENSIONS 3 SETS X 10 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS BARBELL CURLS 3 SETS X 10 REPS
UNDERHAND PULLDOWNS 3 SETS X 8 REPS
FOREARMS BARBELL FINGER CURLS 3 SETS X 8 REPS
DAY 4 - REST
DAY 5 - REST
DAY 6 - CHEST AND BACK
CHEST BARBELL BENCH PRESS *3 SETS X 6 REPS
INCLINE DUMBBELL FLYS 3 SETS X 8 REPS
WEIGHTED DIPS 3 SETS X 6 REPS
BACK WEIGHTED PULL-UPS *3 SETS X 6 REPS
STRAIGHT ARM PULLDOWNS 3 SETS X 8 REPS
DEADLIFT 3 SETS X 6 REPS
DAY 7 - LEGS
LEGS LEG PRESS (OR SQUATS) *3 SETS X 6 REPS
ROMANIAN DEADLIFTS 3 SETS X 8 REPS
SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 8 REPS
CORE WEIGHTED CRUNCHES 3 SETS X 10 REPS
*Perform 2 warm up sets before moving into the 3 working sets
INTERMEDIATE WORKOUT SPLIT
DAY 8 - SHOULDERS AND ARMS
SHOULDERS UPRIGHT ROWS *3 SETS X 6 REPS
CABLE UNILATERAL REVERSE FLYS 3 SETS X 8 REPS
CABLE UNILATERAL LATERAL RAISES 3 SETS X 8 REPS
TRICEPS CABLE TRICEPS EXTENSIONS 3 SETS X 8 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS LYING DUMBBELL CURLS 3 SETS X 8 REPS
CONCENTRATION CURLS 3 SETS X 8 REPS
FOREARMS BARBELL FOREARM EXTENSIONS 3 SETS X 8 REPS
DAY 9 - REST
DAY 10 - REST
DAY 11
REPEAT BEGINNING FROM DAY 1 OR MOVE ONTO ADVANCED
*Perform 2 warm up sets
before moving into the 3
working sets
ADVANCED WORKOUT SPLIT
THE GOAL: Low rest times, muscle fatigue/failure. Choose a weight for every
exercise in which you’ll reach muscle failure on the last rep. Forced reps* and rest
pause* technique can be used for further muscle fatigue. Increase the weight on
each exercise when you begin to perform the allotted reps without reaching failure.
*Forced Reps: When your muscles reach failure and you have your workout partner
spot you for an extra couple of reps. Forcing you to rep out more than you normally
would on your own.
*Rest Pause: As you reach muscle failure, stop, rest, and pause just enough to
recuperate enough energy to continue for another rep or two.
DAY 1 - CHEST AND BACK
CHEST (PRE-EXHAUST) DUMBBELL FLYS 3 SETS X 10 REPS
INCLINE BARBELL BENCH PRESS 3 SETS X 8 REPS
WEIGHTED DIPS 3 SETS X 8 REPS
BACK DUMBBELL PULLOVERS 3 SETS X 10 REPS
PULL DOWNS 3 SETS X 8 REPS
BENT OVER ROWS 3 SETS X 8 REPS
DAY 2 - LEGS
LEGS (PRE-EXHAUST) LEG EXTENSIONS 3 SETS X 10 REPS
SQUATS 3 SETS X 8 REPS
BULGARIAN SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 10 REPS
CORE LEG RAISES 3 SETS X 10 REPS
DAY 3 - SHOULDERS AND ARMS
SHOULDERS (PRE-EXHAUST) DUMBBELL LATERAL RAISES 3 SETS X 10 REPS
OVERHEAD PRESS 3 SETS X 8 REPS
BENT OVER REVERSE FLYS 3 SETS X 8 REPS
TRICEPS LYING TRICEPS EXTENSIONS 3 SETS X 10 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS BARBELL CURLS 3 SETS X 10 REPS
UNDERHAND PULLDOWNS 3 SETS X 8 REPS
FOREARMS BARBELL FINGER CURLS 3 SETS X 8 REPS
ADVANCED WORKOUT SPLIT
DAY 4 - REST
DAY 5 - CHEST AND BACK
CHEST BARBELL BENCH PRESS *3 SETS X 6 REPS
INCLINE DUMBBELL FLYS 3 SETS X 8 REPS
WEIGHTED DIPS 3 SETS X 6 REPS
BACK WEIGHTED PULL-UPS *3 SETS X 6 REPS
STRAIGHT ARM PULLDOWNS 3 SETS X 8 REPS
DEADLIFT 3 SETS X 6 REPS
DAY 6: LEGS
LEGS LEG PRESS (OR SQUATS) *3 SETS X 6 REPS
ROMANIAN DEADLIFTS 3 SETS X 8 REPS
SPLIT SQUATS 3 SETS X 8 REPS
CALVES STANDING CALF RAISES 3 SETS X 8 REPS
CORE WEIGHTED CRUNCHES 3 SETS X 10 REPS
DAY 7: SHOULDERS AND ARMS
SHOULDERS UPRIGHT ROWS *3 SETS X 6 REPS
CABLE UNILATERAL REVERSE FLYS 3 SETS X 8 REPS
CABLE UNILATERAL LATERAL RAISE 3 SETS X 8 REPS
TRICEPS CABLE TRICEPS EXTENSIONS 3 SETS X 8 REPS
CROSS BENCH DIPS 3 SETS X 8 REPS
BICEPS LYING DUMBBELL CURLS 3 SETS X 8 REPS
CONCENTRATION CURLS 3 SETS X 8 REPS
FOREARMS BARBELL FOREARM EXTENSIONS 3 SETS X 8 REPS
*Perform 2 warm up sets before moving into the 3 working sets
ADVANCED WORKOUT SPLIT
DAY 8: REST
DAY 9: REST
DAY 10
REPEAT BEGINNING FROM DAY 1
T UL A T I ONS
CONGRA
Congratulations, you’ve finished the Buff Dudes Summer Cut plan! Feel free to
repeat this workout split as many times as necessary, and when you feel you’re
ready to move on, be sure and visit our website at [Link] to check
out our full workout plans and cookbook which feature over 100+ recipes and
a 12-15 week workout guide plus nutrition tips, exercise tutorials and more.
Thank you for the support, and good luck!
THE EATING PLAN
Diet is a major factor in getting into shape, so we’ve included a basic eating plan
as well. Remember, everyone’s calorie needs will be different based upon age,
weight and activity levels, so we highly advise getting a general idea of how
many calories you’ll be needing using a TDEE (Total Daily Energy Expenditure)
calculator, like the one we use here: [Link]
Here is a look which closely resembles a typical day of our diet:
Breakfast: Oatmeal with a scoop of protein and coffee.
(Why oatmeal? Because it’s cheap, readily available and can be modified in
hundreds of different ways using protein powders, fruits, nuts and more)
THE EATING PLAN
Lunch: BBQ Chicken w/rice and beans and grilled broccoli or asparagus
(As with oatmeal, the chicken, rice and beans combo cannot be beat in terms of
availability and the many ways you can modify it. We personally marinate chicken
and grill a big batch of it up, refrigerating the leftovers for future meal prep.)
THE EATING PLAN
Pre-Workout Supplement: Usually something which contains caffeine; either an
actual pre-workout or just good old-fashioned coffee.
Post Workout Protein Shake:
2 Cups Fat Free Milk, 2 Scoops Protein (roughly 50g), 5g Creatine
Dinner: Beef Street Tacos
Again: simple, simple, simple. Tortillas, beef, onion, cilantro, lime and anything else
you’d like to add including jalapenos, chopped spinach, salsa or a variety of other
meat bean choices.
Bedtime Snack: (if calories or macros have not been met) Protein mixed with
Yogurt, or Cottage Cheese with Sunflower Seeds and Black Pepper.
THE EATING PLAN
And here are our personal stats and dietary goals, for reference:
BRANDON Height: 6’2”
Weight: 220lbs
Average Calories: 3,000
Average Macronutrient Split:
Protein 40%, Carbohydrates 35%,
Fat 25%
Typical Activity Level: Moderate to
sedentary depending on the day.
Additional Physical Activities:
30-45 minutes of morning cardio,
typically at a slower pace.
(3.5-4.0mph)
THE EATING PLAN
HUDSON
Height: 6’1”
Weight: 210lbs
Average Daily Calories: 3,000
Average Daily Macronutrient
Split: Protein 35%,
Carbohydrates 35%, Fat 30%
Typical Activity Level: Often
sedentary, due to the nature of
my work. (Editing and writing)
Additional Physical Activities:
30-45 minutes of morning
cardio at a brisk walking
pace (4.5mph)
