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
