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 it’s 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. You’ll 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 don’t 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

Tuesday Back & Biceps

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

Wednesday Legs & Calves

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

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 Note: These weeks will
be concentrating on
bringing the lower body
up by working it out
Monday Legs & Calves twice a week and letting
Squats 5 sets  20,12,10,8,6 reps the upper body get
more rest in between
Romanian Dead Lifts 4 sets  12,10,8,8 reps workouts.
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

Tuesday Chest & Back

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)

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

Friday Legs & Calves

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
WEEKS 7 - 9 Note: At this point in
the program the body is
increasing in strength
and size. It will take
Monday Chest & Back more stress to continue
Pull Ups 4 sets  20 reps to progress in results
and this is the reason
Incline Barbell Press 4 sets  15,12,10,8 reps we want to workout
Bent Over T-Bar Row 4 sets  12,10,8,8 reps the major muscles
twice a week in
Flat Dumbbell Press 4 sets  12,10,8,8 reps
different combinations.
Dumbbell Pull Overs 4 sets  10 reps Switching things up
Landmine Press 4 sets  10 reps in the program will
not only keep the
Single Arm Dumbbell Row (Chainsaws) 4 sets  12,10,8,8 reps
body guessing but will
Chest Dips (weighted) 4 sets  12,10,8,8 reps also keep your mind
stimulated through
a brutal 12-week
Tuesday Legs program.
Squats 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
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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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 Note: In weeks 9 -
12 our goal is to be
increasing not only
the amount of weight
Monday Legs per exercise but also
Squats 5 sets  20,12,10,8,4 reps the intensity per
workout as well. This
Superset will be accomplished
Romanian Dead Lifts 4 sets  10 reps by introducing super
Single Leg Hip Lifts 4 sets  10 reps sets, drop sets, forced
Walking Lunges 4 sets  10 steps (each way) reps, negatives, and
so on, trying to involve
Superset
as much muscle fiber
Leg Extensions 4 sets  12 reps as possible while
Leg Curls 4 sets  12 reps feeding them the proper
Standing Calf Raises 5 sets  10 reps* nutrition and promoting
new growth that might
not have been realized
Tuesday Chest & Back before.
Superset
Straight Arm Pull Down 4 sets  12 reps (pre – exhaust)
Pull Ups 4 sets  12 reps
Superset
Incline Barbell Press 4 sets  10 reps
Incline Dumbbell Fly 4 sets  10 reps
Superset
Bent Over Dumbbell Row (Bi-Lateral) 4 sets  10 reps
Flat Bench Dumbbell Press 4 sets  10 reps
Superset
Dumbbell Pull-Over 4 sets  10 reps
Dips (weighted) 4 sets  10 reps

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  12 reps
Cable Front Raise (rope) 4 sets  12 reps
Superset
Upright Row 4 sets  12 reps
Reverse Upright Row 4 sets  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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WEEKS 10 - 12
Thursday Triceps & Biceps
Superset
Ez-Bar Skull Crusher 4 sets  10 reps
EZ-Bar Close Grip Press 4 sets  10 reps
Barbell Curls (5 reps wide, mid, and then close grip) 4 sets  15 reps
Superset 4 sets  10 reps each
Pronated Triceps Extension
Supinated Triceps Extension
Rope Triceps Extension 
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 4 sets  12,10,8,8 reps
Flat Barbell Press 4 sets  12,10,8,8 reps
Superset
Seated Low Row (cable) 4 sets  10 reps reps
Machine Fly 4 sets  10 reps
Superset
Underhand Pull Downs 4 sets  12,10,8,8 reps
Underhand Dumbbell Fly 4 sets  12 reps