12 Week Plan - Home & Gym Edition



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B.U.F.F. DUDES
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 you’ll 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, we’ve 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 won’t be necessary and you’ll 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 we’ll 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* (*not required)
  • 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 you’ll 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 you’re 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. 
 

A Quick Note Before We Begin...

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.


Ok!


We’ve covered food, cardio, mobility, stretching & the required equipment we’ll need in order to complete the 12 Week Program. With those steps out of the way we are now ready to begin the plan itself, which will begin with Phase 1.

Here we go! 




PHASE 1


We’ll 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, you’ll 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 you’ll 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. 




WEEKS 1-3 (PHASE 1):


(If you need help, click on an exercise to view its tutorial video. New tutorials added each week.)

DAY 1 (HOME)




*Lying on side externally rotating with dumbbell


DAY 1 (GYM)




*Lying on side externally rotating with dumbbell


DAY 2 (HOME)




DAY 2 (GYM)


DAY 3 (HOME)





*If you can’t perform dips, feel free to substitute with decline bench press. Same applies for dips throughout the rest of the program.  

DAY 3 (GYM)





Note: In phase 1, try to decrease your rest times as each week passes. Example: Let’s 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 2: Are you still with us? Great! In this phase you’ll 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.





WEEKS 4-6 (PHASE 2):




DAY 1 - CHEST+TRICEPS+ABS (HOME)


  • Push-ups (parallette bars) 4x15//superset//Barbell floor press 4x15*


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 1 - CHEST+TRICEPS+ABS (GYM)


DAY 2 - BACK+BICEPS (HOME)





*If you can’t perform Pull Ups, feel free to substitute with Pull Downs. Same applies for Pull Ups throughout the rest of the program.

DAY 2 - BACK+BICEPS (GYM)



DAY 3 - LEGS+CALVES+ABS (HOME)



  • Squats 4x12//super set//Jumping Split Squats 4x20*


*20 reps total equaling 10 reps each leg.




           **Use weight belt with chain.


  • Weighted Plank 3x30 seconds
  • Plyometric Sit-ups 3x20


DAY 3 - LEGS+CALVES+ABS (GYM)



  • Squats 4x12//super set//Jumping Split Squats 4x20*


*20 reps total equaling 10 reps each leg.




           **Use weight belt with chain.


  • Weighted Plank 3x30 seconds
  • Plyometric Sit-ups 3x20


DAY 4 - SHOULDERS+TRAPS+FOREARMS (HOME)





DAY 4 - SHOULDERS+TRAPS+FOREARMS (GYM)





PHASE 3: Now that you’re 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, you’ll experience less DOMS (delayed onset muscle soreness) and also feel better in your day-to-day activities. The intensity in phase 3 will increase, as well as the days you’re lifting; increasing to 5 days a week. Rest times are low while intensity and volume is high.




WEEKS 7-9 (PHASE 3)



DAY 1 - QUADS+CALVES+ABS (HOME)





DAY 1 - QUADS+CALVES+ABS (GYM)



  • Squats 4x10//superset//Split Squat Twists 4x10(each side)
  • Single Leg Press 3x15 (each side)
  • Single Leg Hip Extension 4x10//superset//Goblet Squats 4x15
  • Single Leg Calf Raise 3x15 (each side)


DAY 2  - CHEST+BACK  (HOME)





  • Assisted Single Arm Push-ups* 4x10 //superset//Barbell Bench 4x12


           *Using med-ball.


  • T-bar Row 4x12//super set//Pullovers 4x12
  • Incline Dumbbell Press* (wide to close) 4x15//superset//Body Weight Fly 4x10


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


DAY 2  - CHEST+BACK  (GYM)





  • Dumbbell Fly 4x10 //superset//Barbell Bench 4x12
  • T-bar Row 4x12//super set//Pullovers 4x12
  • Incline Dumbbell Press (wide to close) 4x15//superset//Underhand Dumbbell Fly 4x10


DAY 3 - SHOULDERS+TRAPS+ABS (HOME)



  • Parallette Bar Pike Press 4x10
  • Alt. Seated Arnold Press 4x12//superset//Band Pull Apart 4x15
  • Single Arm Reverse Fly 3x10 (each side)//superset//Band Face Pulls 3x15
  • Dumbbell Shrugs 3x15//superset//Farmer Walk 3xfailure
  • Reverse Crunches 3x20
  • Windmill 3x15 (each side)


DAY 3 - SHOULDERS+TRAPS+ABS (GYM)



  • Seated Dumbbell Press 4x10
  • Single Arm Dumbbell Lateral Raise 3x10 (each side)//superset//Face Pulls 3x15
  • Dumbbell Shrugs 3x15//superset//Farmer Walk 3xfailure
  • Reverse Crunches 3x20
  • Windmill 3x15 (each side)


DAY 4 - TRICEPS+BICEPS+FOREARMS (HOME)



  • Reverse Grip Floor Press 4x15//superset//Reverse Grip Bent-over Row 4x15
  • Barbell Skull Crusher 3x12//superset//Arm Blaster Barbell Curl 3x12
  • Triceps Dips* (parallette bar) 3x15


*Feet on bench.


  • Hammer Curls 3x12
  • Standing Behind the Back Finger Curls 4x15
  • Wrist Roller 3 x 2 complete rolls


DAY 4 - TRICEPS+BICEPS+FOREARMS (GYM)





*Feet on bench.


  • Hammer Curls 3x12
  • Standing Behind the Back Finger Curls 4x15
  • Wrist Roller 3 x 2 complete rolls


DAY 5 - HAMSTRINGS+CALVES+ABS (HOME)




        *Toes inward 10 reps, toes outward 10 reps.




DAY 5 - HAMSTRINGS+CALVES+ABS (GYM)


  • Glute Bridges (weighted) 4x12//super set//Lying Hamstring Curl 4x10
  • Unilateral RDL 3x12 (each side)
  • Weighted Donkey Calf Raise 3x15
  • Standing Calf Raise 3x20*


        *Toes inward 10 reps, toes outward 10 reps.




PHASE 4: At this point your body should start feeling like a finely tuned machine that's ready for war. You’re the fearless leader in the battle of the weights and your body is winning. In this phase, you’ll 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 you’ll 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. You’ve taken on the minibosses, now it’s time for the Big Boss.



WEEKS 10-12 (PHASE 4)


DAY 1 - BACK+CHEST+ABS (HOME)


  • Overhead Slam 4x15//superset//Pull-ups 4x12
  • Alt. Med Ball Push-ups 4x20//superset//Dumbbell Wide to Close Press 4x8 (16 total reps)
  • Straight Arm Pulldowns (band) 4x20//superset//Pendlay Row 4x12
  • Chest Dips 4x15//superset//Isometric Wipers 4x20
  • Hanging Leg Raise 3x15
  • Band Wood Chops 3x15


DAY 1 - BACK+CHEST+ABS (GYM)


  • Straight Arm Pull Downs 4x15//superset//Pull-ups 4x12
  • Alt. Dumbbell Press 4x10 (each side)//superset//Dumbbell Wide to Close Press 4x8 (16 total reps)
  • Face Pull 4x12//superset//Pendlay Row 4x12
  • Chest Dips 4x15//superset//Pull Over 4x12
  • Hanging Leg Raise 3x15
  • Band Wood Chops 3x15


DAY 2  - LEGS +CALVES+ABS (HOME)


  • Squats 4x25
  • Walking Lunges 4x20*//superset//Barbell Hack Squats 4x15


          *10 steps each way




             *Barbell held on thighs.


  • Russian Twists 3x20 (10 reps each side)


DAY 2  - LEGS +CALVES+ABS (GYM)


  • Squats 4x15,10,8,4
  • Walking Lunges 4x20*//superset//Barbell Hack Squats 4x15


          *10 steps each way




DAY 3 - SHOULDERS+TRAPS+ABS (HOME)


  • Seated Barbell Shoulder Press 4x12//superset//Alt. Upright Row 4x12
  • Band Face Pulls 3x15//superset//Bent Over Front/Lateral/Reverse Raise 3x5
  • Steering Wheels 3x20 (10 each side)//superset//Lateral Raise 3x15
  • Rear Shrugs (barbell) 4x15
  • Band External Rotations 3x12 (each side)
  • Weighted Planks 3x30sec//superset//Mountain Climbers 3x30sec
     


DAY 3 - SHOULDERS+TRAPS+ABS (GYM)


  • Seated Barbell Shoulder Press 4x12,10,8,6//superset//Alt. Upright Row 4x12
  • Face Pulls 3x10//superset//Bent Over Front/Lateral/Reverse Raise 3x5
  • Steering Wheels 3x20 (10 each side)//superset//Lateral Raise 3x15
  • Rear Shrugs (barbell) 4x15
  • Cable External Rotations 3x12 (each side)
  • Weighted Planks 3x30sec//superset//Mountain Climbers 3x30sec


DAY 4 - TRICEPS+BICEPS+FOREARMS (HOME)


  • Close Grip Barbell Press 4x15//superset//Weighted Chin Ups 4x15
  • Bilateral Kickbacks 3x15//superset//Plate Pinch Reverse Curl 3x15
  • Floor Skullcrusher 3x10//superset//Barbell Curl (drop set) 3x3 drops until failure*
  • Wrist Roller 3x 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.


DAY 4 - TRICEPS+BICEPS+FOREARMS (GYM)


  • Close Grip Barbell Press 4x15//superset//Weighted Chin Ups 4x15
  • Bilateral Kickbacks 3x15//superset//Plate Pinch Reverse Curl 3x15
  • Skullcrusher 3x10//superset//Barbell Curl (drop set) 3x3 drops until failure*
  • Wrist Roller 3x 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.


DAY 5 - BACK+CHEST+ABS (HOME)


  • Barbell Deadlift 4x15//superset//Barbell Bench 4x15
  • Dumbbell Unilateral Row 3x15//superset//Dumbbell Unilateral Press 3x15
  • Barbell Pullover 3x15//superset//Band Flyes 3x15
  • Pull-Ups 3x failure//superset// Push-ups 3x failure
  • Double Crunch 3x15
  • Oblique Crunch 3x20


DAY 5 - BACK+CHEST+ABS (GYM)




DAY 6 - LEGS+SHOULDERS+ABS (HOME)


  • Iron Cross 4x15//superset//Dumbbell Swings 4x15
  • Plyo Bulgarian Split Squats 3x10(each side)//superset//Unilateral RDL 3x10(each side)
  • Arnold Press 3x15//superset//Single Arm Bent Over Lateral Raise 3x12
  • Farmer Squats 3x15//superset//Farmer Walks 3x1 minute
  • Reverse Upright Row 3x12//superset//Plate Front Raise 3x12
  • Weighted Crunch 3x10
  • Lying Leg Raise w/Hip Thrust 3x15


DAY 6 - LEGS+SHOULDERS+ABS (GYM)


  • Leg Press 4x15,12,10,8//superset//Dumbbell Swings 4x15
  • Bulgarian Split Squats 3x10(each side)//superset//Unilateral RDL 3x10(each side)
  • Arnold Press 3x10//superset//Single Arm Bent Over Lateral Raise 3x12
  • Farmer Squats 3x10//superset//Farmer Walks 3x1 minute
  • Reverse Upright Row 3x12//superset//Plate Front Raise 3x12
  • Weighted Crunch 3x10
  • Lying Leg Raise w/Hip Thrust 3x15


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 isn’t easy and if it was, everyone would be doing it. You’re 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 don’t charge for our 12 Week Plan but if you’d 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…

STAY BUFF!



Hudson White
Hudson White

Author

One half of the Buff Dudes, Hudson is responsible for the directing/editing of all YouTube videos in addition to handling website design & social media.