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WARNING
Exercise is inherently strenuous and potentially
dangerous. Consult your physician before
starting any exercise program.
BUFF DUDES are not responsible for injuries
or health problems incurred as a result of
exercise or related advice.
Stay safe. Stay BUFF.

B.U.F.F. DUDES volume 2

12 WEEK HOME & GYM
WORKOUT PLAN

Welcome to the B.U.F.F. (Better Understanding of Food & Fitness)

Dudes 12 Week Home & Gym Workout Plan.
This workout program will consist of four phases, each phase
lasting three weeks for a total of 12 weeks. Throughout the
four phases youll be working on foundational building blocks,
performance and the fine-tuning of your physique. The home
portion of this program will not be focusing on strength or bulk
due to our limited resources - we will not be using a squat rack,
cable machines or traditional bench press in order to keep this plan
simple & cost effective - but will be all about muscular endurance,
pushing your body to the limit mentally & physically and getting in
damn good shape.
Alternatively, weve also included a modified routine for those
who prefer to work out in a commercial gym. Using this modified
routine the purchase of additional equipment wont be necessary
and youll be using gym staples such as the Bench Press, Squat
Rack and more.
Remember, the key to get the most out of this plan and working
out in general is CONSISTENCY, DEDICATION, EDUCATION and
the DESIRE to get your ass out of bed or off the couch everyday to
hit the weights and get B.U.F.F.

Equipment

You Will Need

Although simplicity is one of the foundations of this plan you will
need a few tools in order to properly complete it. Here is what well
be using over the course of the 12 Weeks:
Barbell (Plates Used With Barbell Will Be Determined by Lifters
Personal Strength)
2 Pairs of Dumbbells (Light Pair, Heavy Pair - Exact Weight To
Be Determined by Lifters Personal Strength)
Resistance Bands
Medicine Ball
Parallette Bars
Ab Roller Wheel
Battle Ropes
Bench (You can use many different options to accomplish this.
For instance we use an old camping cooler)
Weight Lifting Chain Belt
Foam Roller
Forearm Wrist Roller
Jump Rope*
Arm Blaster
The total cost of all equipment will vary (we have DIY episodes on
how to build your own Dumbbells, Parallette Bars, Forearm Wrist
Roller, Battle Ropes and Ab Roller Wheel which you can find on our
YouTube channel youtube.com/buffdudes) but youll most likely be
looking at about $200-500 for the list above. For some this may be
pricey (and keep in mind you could also accomplish all of this 12
Week Plan at your local gym without having to buy any additional
equipment or you could also split the costs with a training partner)
but the way we look at it is youre making an investment in your
future health & physical fitness. Not only that, but this equipment
will be with you for many years to come as you progress on your
B.U.F.F. journey.

* Optional. Not required

for 12 week plan.

PHASE 1
Well be concentrating on foundational lifts and keying in on any
imbalances or issues that you might have to work on before moving
on into phases 2, 3 and 4. Everyone has to learn to walk before they
can run and that is exactly what phase 1 is meant for. Even if you
have been working out 5 days a week for several years, it is always
a good idea to lower the intensity for a few weeks, increase the
rest times between workouts giving your body more of a chance to
recuperate and grow, almost like an active rest phase. This phase
will get you into the habit of working out; in the process teaching
you the basics of foundational lifting and the education to find weak
points and fix them. Starting off at 3 days a week and working the
entire body each day, youll want to focus on scheduling not only
your workouts but also your eating habits that fit your personal
lifestyle.
NOTE: In the Phase 1 Gym Edition youll be pyramiding up in weight
as you decrease the reps each set. Try to reach close to failure at
the end of the last rep in each set. This will push your strength
limits and help you track your weight in each rep range.

PHASE 1

WEEKS 1-3
HOME WORKOUT

GYM WORKOUT

DAY 1

DAY 1

Squats 

5 x 15

Squats 

Bent Over Rows 

5 x 15

Bent Over Rows 

Bench Press 

5 x 15

Bench Press 

Overhead Press 

5 x 15

Overhead Press 

External Rotations* 

3 x 12

External Rotations 

3 x 12*

Seated Calf Raises 

3 x 15

Seated Calf Raises 

3 x 15

Mountain Climbers 

3 x 30 seconds

Mountain Climbers 

3 x 30 seconds

Planks 

3 x 30 seconds

Planks 

3 x 30 seconds

15, 12, 10, 8, 6

12, 10, 8, 6, 6
15, 12, 10, 8, 6
12, 10, 8, 6, 6

* Lying on side externally rotating with dumbbell

DAY 2

DAY 2

Deadlift 

5 x 15

Deadlift 

15, 12, 10, 8, 6

Kneeling Landmine Press 

5 x 15

Kneeling Landmine Press 

15, 12, 10, 8, 8

Alt. Arnold Press 

5 x 15

Alt. Arnold Press 

Alt. Front Lunge 

5 x 10

Alt. Front Lunge 

5 x 10

Pullovers 

3 x 15

Pullovers 

3 x 15

Weighted Crunches (feet on wall)

3 x 15

Weighted Crunches (feet on wall)

3 x 15

Side Planks 

3 x 30 seconds

DAY 3

Side Planks 

12, 10, 8, 8, 6

3 x 30 seconds

DAY 3

Front Squat 

5 x 15

Front Squat 

T-Bar Row 

5 x 15

T-Bar Row 

Dips* 

5 x 15

Dips 

Upright Row 

5 x 15

Upright Row 

Glute Bridges (weighted) 

3 x 10

Glute Bridges (weighted) 

3 x 10

Standing Calf Raises 

3 x 15

Standing Calf Raises 

3 x 15

Russian Twists 

3 x 30 (15 each side)

Russian Twists 

15, 12, 10, 8, 6

12, 10, 8, 8, 6
5 x 15
15, 12, 10, 8, 8

3 x 30 (15 each side)

* If you cant perform dips, feel free to substitute

with decline bench press. Same applies for dips
throughout the rest of the program.
Note: In phase 1, try to decrease your rest times as each week passes. Example: Lets say you start out
with 90 seconds rest between sets on the 1st week. Try to hit 60 seconds rest time between sets on the
2nd week, and 30 seconds rest time between sets on the 3rd week. If you want more of an advanced
phase 1 (home edition), try to circuit train through the first four exercises back to back, with only a 90
second rest before starting the next round. After completing the 5 rounds of the first 4 exercises, you will
then move onto the other exercises to finish up.

PHASE 11

WEEKS 4-6

Are you still with us? Great! In this phase youll now be splitting up the muscle groups into
4 days, concentrating on a major muscle group each day with more isolation exercises
to enhance muscle recruitment and hypertrophy. Still focusing on main compound
movements with the barbell and dumbbells but also incorporating calisthenics to
increase the consumption of energy and decrease the need for equipment.

HOME WORKOUT

GYM WORKOUT

DAY 1: CHEST + TRICEPS + ABS

DAY 1: CHEST + TRICEPS + ABS

superset Push-ups (parallette bars)  4 x 15

Barbell Press 

4 x15**

Kneeling Landmine Press 

4 x 12

Kneeling Landmine Press 

4 x 12

Under Hand Dumbbell Fly 

4 x 12

Under Hand Dumbbell Fly 

4 x 12

Dips 

3 x 20

Parallette Dips 

3 x 20

Skull Crushers 

3 x 10

Body Weight Triceps Extensions  3 x failure

Landmine 180s 

3 x 20

Landmine 180s 

3 x 20

Abdominal Roller 

3 x 15

Abdominal Roller 

3 x 15

Barbell floor press* 

12, 10, 8, 6

* Note: concentrate on the stretch of the chest on

the push-ups, while on the floor press; focus on
the squeeze at the top position.
** Use parallette bars to rack and un-rack barbell.

DAY 2: BACK + BICEPS

DAY 2: BACK + BICEPS

Pendlay Row 

4 x 12

Pendlay Row 

Deadlift 

4 x 12

Deadlift 

Single Arm Landmine Row 

4 x 12

Single Arm Dumbbell Row 

4 x 12

Good mornings 

3 x 12

Good mornings 

3 x 12

Pull ups* 

3 x failure

Pull ups 

4 x 12
12,8,6,2

3 x failure

Barbell Curls 

3 x 10

Barbell Curls 

3 x 10

Zottman Curls 

3 x failure

Zottman Curls 

3 x failure

* If you cant perform Pull Ups, feel free to

substitute with Pull Downs. Same applies for
Pull Ups throughout the rest of the program.

continue on next page

PHASE 11

WEEKS 4-6
HOME WORKOUT

GYM WORKOUT

DAY 3: LEGS + CALVES + ABS

DAY 3: LEGS + CALVES + ABS

superset Squats 

4 x 12

Jumping Split Squats 

Glute Bridges (weighted) 

4 x 20*
4 x 12

superset Squats 

4 x 12

Jumping Split Squats 

Glute Bridges (weighted) 

4 x 20*
4 x 12

Overhead Bulgarian Squats (weighted) 4 x 10

Overhead Bulgarian Squats (weighted) 4 x 10

Manual Hamstring Curls 

4 x 12

Lying Hamstring Curls 

4 x 12

Seated Calf Raises 

3 x 20

Seated Calf Raises 

3 x 20

Donkey Calf Raise** 

3 x 15

Donkey Calf Raise** 

3 x 15

Weighted Plank 

3 x 30 seconds

Plyometric Sit-ups 

3 x 20

Weighted Plank 

3 x 30 seconds

Plyometric Sit-ups 

3 x 20

* 20 reps total equaling 10 reps each leg.

** Use weight belt with chain.

* 20 reps total equaling 10 reps each leg.

** Use weight belt with chain.

DAY 4: S
 HOULDERS + TRAPS + FOREARMS

DAY 4: S
 HOULDERS + TRAPS + FOREARMS

Cuban Press (light weight)

3 x 12

Cuban Press (light weight)

Overhead Press 

4 x 10

Overhead Press 12,10,8,6

Landmine Single Arm Press 

4 x 12

Single Arm Dumbbell Press 

4 x 12

Lying Dumbbell Lateral Raise 

3 x 12

Lying Dumbbell Lateral Raise 

3 x 12

Bent Over Reverse Fly 

3 x 12

Bent Over Reverse Fly 

3 x 12

Barbell Shrugs 

4 x 15

Barbell Shrugs 15,12,10,8

Finger Curls 

3 x 15

Finger Curls 

3 x 15

Reverse Curls 

3 x 15

Reverse Curls 

3 x 15

3 x 12

PHASE 111

WEEKS 7-9

Now that youre progressing into your 7th week of working out consistently, you should
start feeling stronger not only in your muscles but also your cardiovascular system. We
call it one step closer to becoming a Buff Dude or Grrrl.
Staying consistent with your dynamic warm-ups, foam rolling and mobility work, youll
experience less DOMS (delayed onset muscle soreness) and also feel better in your dayto-day activities. The intensity in phase 3 will increase, as well as the days youre lifting;
increasing to 5 days a week. Rest times are low while intensity and volume is high.

HOME WORKOUT

GYM WORKOUT

DAY 1: QUADS + CALVES + ABS

SUPERSET Squats 

DAY 1: QUADS + CALVES + ABS

4 x 15

Split Squat Twists 4 x 10 (each side)

SUPERSET Squats 

4 x10

Split Squat Twists 4 x 10 (each side)

Pistol Box Squats 

3 x 15

Single Leg Press 

SUPERSET Single Leg Hip Extension 

4 x 10

SUPERSET Single Leg Hip Extension 

4 x 10

Goblet Squats 

4 x 15

Goblet Squats 

4 x 15

Single Leg Calf Raise 

3 x 15 (each side)

3 x 15 (each side)

Single Leg Calf Raise 

3 x 15 (each side)

Abdominal Roller 

3 x 20

Abdominal Roller 

3 x 20

Otis-ups 

3 x 20

Otis-ups 

3 x 20

DAY 2: CHEST+BACK
superset Commando Row 

DAY 2: CHEST + BACK

4 x 10 (each side)

Pull-ups 

4 x 10

superset Assisted Single Arm Push-ups* 4 x 10

Barbell Bench 

superset Commando Row 

4 x 10 (each side)

Pull-ups 

4 x 10

superset Dumbbell Fly 

Barbell Bench 

4 x 10

4 x 12

superset T-bar Row 

4 x 12

superset T-bar Row 

4 x 12

Pullovers 

4 x 12

Pullovers 

4 x 12

superset I ncline Dumbbell Press*

4 x 12

superset Incline Dumbbell Press

(wide to close) 

4 x 15

Body Weight Fly 

4 x 10

(wide to close) 

4 x 15

Underhand Dumbbell Fly 

4 x 10

* Using Med Ball for back support (against wall).

continue on next page

PHASE 111

WEEKS 7-9
HOME WORKOUT

GYM WORKOUT

DAY 3: SHOULDERS + TRAPS + ABS

DAY 3: SHOULDERS + TRAPS + ABS

Parallette Bar Pike Press 

4 x 10

Seated Dumbbell Press 

superset Alt. Seated Arnold Press 

4 x 12

superset Alt. Standing Arnold Press  4 x 12

4 x 15

Band Pull Apart 

superset S
 ingle Arm Reverse Fly 


3 x 10 (each side)

3 x 15

3 x 15

superset Dumbbell Shrugs 

Band Face Pulls 

Farmer Walk 

3 x failure

Reverse Crunches 

3 x 20

Windmill 

Cable Reverse Fly 

4 x 15

superset Single Arm Dumbbell Lateral Raise

superset Dumbbell Shrugs 

4 x 10

3 x 15 (each side)

3 x 10 (each side)
Face Pulls 

3 x 15
3 x 15

Farmer Walk 

3 x failure

Reverse Crunches 

3 x 20

Windmill 

3 x 15 (each side)

DAY 4: TRICEPS + BICEPS + FOREARMS

DAY 4: TRICEPS + BICEPS + FOREARMS

superset Reverse Grip Floor Press 

superset Reverse Grip Bench Press 

4 x 15

Reverse Grip Bent-over Row  4 x 15

superset Barbell Skull Crusher 

4 x 12

Reverse Grip Bent-over Row  4 x 12

3 x 12

superset Barbell Skull Crusher 

3 x 12

Triceps Dips* (parallette bar) 

3 x 15

Triceps Dips* 

3 x 15

Hammer Curls 

3 x 12

Hammer Curls 

3 x 12

Arm Blaster Barbell Curl 

3 x 12

Preacher Bench Barbell Curl 3 x 12

Standing Behind the Back Finger Curls  4 x 15

Standing Behind the Back Finger Curls 4 x 15

Wrist Roller 

Wrist Roller 

3 x 2 complete rolls

3 x 2 complete rolls

* Feet on bench.

* Feet on bench.

DAY 5: HAMSTRINGS + CALVES + ABS

DAY 5: HAMSTRINGS + CALVES + ABS

superset KB Swings 

4 x 15

superset Glute Bridges (weighted) 

4 x 10

4 x 12

Romanian DeadLift (RDL) 

Manual Hamstring Curl 

Romanian DeadLift (RDL) 

Unilateral RDL 

3 x 12 (each side)

Weighted Donkey Calf Raise 

Standing Calf Raise 
superset Mountain Climber 

Plank 

3 x 15
3 x 20*

Lying Hamstring Curl 

Unilateral RDL 

4 x 10
4 x 12

3 x 12 (each side)

Weighted Donkey Calf Raise 

3 x 15

Standing Calf Raise 

3 x20*

3 x 30 seconds

superset Mountain Climber 

3 x 30 seconds

* Toes inward 10 reps, toes outward 10 reps.

4 x 12

Plank 

3 x 30 seconds
3 x 30 seconds

* Toes inward 10 reps, toes outward 10 reps.

PHASE 1V

WEEKS 10-12

At this point your body should start feeling like a finely tuned machine thats ready for
war. Youre the fearless leader in the battle of the weights and your body is winning. In this
phase, youll be pulling out all the stops by incorporating the big compound movements,
plyometric, calisthenics and supersets with very short rest times. In this 6 day split youll
be hitting the major muscle groups twice a week and putting your body through a great
deal of stress. The goal is that your work from phases 1-3 has prepared you for phase 4.
Youve taken on the minibosses, now its time for the Big Boss.

HOME WORKOUT

GYM WORKOUT

DAY 1: BACK + CHEST + ABS

DAY 1: BACK + CHEST + ABS

superset Overhead Slam 

Pull-ups 

superset Alt. Med Ball Push-ups 

4 x 15

superset Straight Arm Pull Downs 

4 x 12

4 x 20

superset Alt. Dumbbell Press 4 x 10 (each side)

Pull-ups 

4 x 15
4 x 12

Dumbbell Wide to Close Press 4 x 8

Dumbbell Wide to Close Press  4 x 8

(16 total reps)

(16 total reps)

superset Straight Arm Pulldowns (band) 4 x 20

Pendlay Row 

superset Face Pull 

4 x 12

Pendlay Row 

4 x 12

4 x 15

superset Chest Dips 

4 x 20

Hanging Leg Raise 

3 x 15

Hanging Leg Raise 

3 x 15

Band Wood Chops 

3 x 15

Band Wood Chops 

3 x 15

superset Chest Dips 

Isometric Wipers 

DAY 2: LEGS + CALVES + ABS

Squats 

Barbell Hack Squats 

4 x 15

Pull Over 

4 x 12

DAY 2: LEGS + CALVES + ABS

4 x 25

superset Walking Lunges 

4 x 12

4 x 20*

Squats 

15, 10, 8, 4

superset Walking Lunges* 

Barbell Hack Squats 

4 x 20

4 x 15

3 x 12

superset Barbell RDL 

3 x 12

Seated Calf Raise** 

3 x 20

Seated Calf Raise 

3 x 20

Otis Ups 

3 x 15

Otis Ups 

3 x 15

superset Barbell RDL 

Manual Hamstring Curls 

Russian Twists 

3 x 20 (10 reps each side)

* 10 steps each way

** Barbell held on thighs.

Manual Hamstring Curls 

Russian Twists 

4 x 15
3 x 12
3 x 12

3 x 20 (10 reps each side)

* 10 steps each way

continue on next page

PHASE 1V

WEEKS 10-12
HOME WORKOUT

GYM WORKOUT

DAY 3: SHOULDERS + TRAPS + ABS

DAY 3: SHOULDERS + TRAPS + ABS

superset Seated Barbell Shoulder Press

superset Seated Barbell Shoulder Press

4 x 12

Alt. Upright Row 

4 x 12

superset Band Face Pulls 

3 x 15

superset Face Pulls 

Bent Over Front/Lateral/

Reverse Raise 

3x5

superset Steering Wheels 3x20 (10 each side)

Lateral Raise 

Rear Shrugs (barbell) 

Band External Rotations 

Mountain Climbers 

Alt. Upright Row 

4 x 12
3 x 10

Bent Over Front/Lateral/

Reverse Raise 

3x5

superset Steering Wheels 3x20 (10 each side)

Lateral Raise 

3 x 15

4 x 15

Rear Shrugs (barbell) 

3 x 12 (each side)

superset Weighted Planks 

12, 10, 8, 6

3 x 15
4 x 15

Cable External Rotations  3 x 12 (each side)

3 x 30sec

superset Weighted Planks 

3 x 30sec

Mountain Climbers 

3 x 30sec
3 x 30sec

DAY 4: TRICEPS + BICEPS + FOREARMS DAY 4: TRICEPS + BICEPS + FOREARMS

superset Close Grip Barbell Press 

Weighted Chin Ups 

superset Bilateral Kickbacks 

Plate Pinch Reverse Curl 

superset Floor Skullcrusher 

Barbell Curl (drop set) 

4 x 15

superset Close Grip Barbell Press 

4 x 15

3 x 15

superset Bilateral Kickbacks 

3 x 15

3 x 10

superset Skullcrusher 

3x3

Weighted Chin Ups 

4 x 15
3 x 15

Plate Pinch Reverse Curl 

Barbell Curl (drop set) 

4 x 15

3 x 15
3 x 10
3x3

drops until failure*

drops until failure*

Seated Unilateral Finger Curl 

Seated Unilateral Finger Curl 

Wrist Roller 

3 x 15
3 x failure

* load the bar with enough weight so the muscles

will fail at around 8-10 repetitions, immediately
decrease the weight and perform the exercise
until failure is reached again, drop the weight
again and repeat for a third time until complete
failure.

Wrist Roller 

3 x 15
3 x failure

* load the bar with enough weight so the muscles

will fail at around 8-10 repetitions, immediately
decrease the weight and perform the exercise
until failure is reached again, drop the weight
again and repeat for a third time until complete
failure.

continue on next page

PHASE 1V

WEEKS 10-12
HOME WORKOUT

GYM WORKOUT

DAY 5: BACK + CHEST + ABS

DAY 5: BACK + CHEST + ABS

superset Barbell Deadlift 

Barbell Bench 

superset Dumbbell Unilateral Row 

Barbell Deadlift 

12, 8, 4, 2

4 x 15

Barbell Bench 

12, 8, 4, 2

3 x 15

superset Dumbbell Unilateral Row 

Dumbbell Unilateral Press  3 x 15

superset Barbell Pullover 

4 x 15

Band Flyes 

3 x 12

Dumbbell Unilateral Press  3 x 12

3 x 15

superset Barbell Pullover 

3 x 15

3 x 10

Dumbbell Flyes 

3 x 15

superset Pull-ups 

3 x failure

superset Pull-ups 

3 x failure

Push-ups 

3 x failure

Push-ups 

3 x failure

Double Crunch 

3 x 15

Double Crunch 

3 x 15

Oblique Crunch 

3 x 20

Oblique Crunch 

3 x 20

DAY 6: LEGS + SHOULDERS + ABS

DAY 6: LEGS + SHOULDERS + ABS

superset Iron Cross 

4 x 15

superset Leg Press 

4 x 15

Dumbbell Swings 

15,12,10,8

Dumbbell Swings 

4 x 15

superset Plyo Bulgarian Split Squats

superset Bulgarian Split Squats

3 x 10(each side)

3 x 10(each side)

Unilateral RDL 

superset Arnold Press 

3 x 15

Single Arm Bent Over Lateral

3 x 10(each side)
Unilateral RDL 

3 x 10(each side)

superset Arnold Press 

3 x 10

Single Arm Bent Over Lateral

Raise 

3 x 12

Raise 

3 x 12

superset Farmer Squats 

3 x 15

superset Farmer Squats 

3 x 10

Farmer Walks 

superset Reverse Upright Row 

3 x 1 minute

Farmer Walks 

3 x 1 minute

3 x 12

superset Reverse Upright Row 

3 x 12

Weighted Crunch 

3 x 10

Weighted Crunch 

3 x 10

Lying Leg Raise w/Hip Thrust 

3 x 15

Lying Leg Raise w/Hip Thrust 

3 x 15

Plate Front Raise 

Plate Front Raise 

3 x 12
3 x 12

YOU DID IT!

We hope you enjoyed our 12 Week Home Workout Plan. By following
the plan and mixing in proper eating and rest you are now one big
step closer to becoming a Buff Dude or Grrrl and we congratulate
you on the hard work, consistency and determination to better
yourself. Having a Better Understanding of Food & Fitness isnt
easy and if it was, everyone would be doing it. Youre a rare breed
and for that we single bicep salute you!
This plan was designed by brothers Brandon & Hudson White, better
known as the B.U.F.F. Dudes. We dont charge for our 12 Week Plan
but if youd like to show your support feel free to grab one of our
t-shirts or tank tops here http://store.buff-dudes.com or make a
donation by clicking support on our YouTube page at http://www.
youtube.com/buffdudes.
Thank you, enjoy the plan and most importantly

F
F
U
B
Y
A
ST