| B.U.F.F. Dudes 12 Week Plan Book

The physical edition of our 12 Week Plan has been a passion project a year in the making and it's here to help you take a giant step into becoming a B.U.F.F. Dude or Grrrl! By grabbing a copy of our 12 Week Plan book you'll have a resource and logbook at your fingertips everywhere you go, whether that be home, gym or beyond.

At 96 pages the 3rd Edition of our 12 Week Plan is our biggest yet. We've taken 2 years worth of knowledge, questions and feedback gained from our prior 2 plans and compiled everything in this edition, covering everything from food, mobility, stretching, a lengthy F.A.Q. and of course the 12 Week Plan itself. 

The 12 Week Plan Book contains sections on:

  • General Eating Guide
  • Cardio
  • Mobility
  • Stretching
  • Abs
  • 3 Day Split Full Body 5x5 Program
  • 12 Week Plan split into 4 phases, each 3 weeks long
  • Gym & Home exercise variations for each phase of the 12 Week Plan
  • Frequently Asked Food & Fitness Questions
  • Gym Terms & Lingo
  • 24-Week Log Book
  • 10 Pages Blank Notes section for logging additional information

In full color and featuring dozens of pages of artwork and photos we've tried to create a book which is not only a resource packed with information but also a perfect companion to our YouTube channel's video content. In addition to purchasing the book please feel free to follow us along the 12 Week Plan at https://goo.gl/fmGkiO as we go over every section of the book, including exercise tutorials.

We hope you enjoy the 12 Week Plan book and good luck on your journey to becoming a B.U.F.F. Dude or Grrrl!

Customer Reviews

Based on 109 reviews
Robert Jones

Have not had a chance to put this routine into practice yet. I have read most of the book and really like what I seen. Can't wait to start the program.

Level up!

Filled with amazing life examples, and further resources, should you need them!
12 week plan for anyone, at any level of training. BUFF dudes always keep it simple and provide you with the tools to build a better you!

Zack Zieger
Great Book and PDF

Extremely detailed, love the workouts and everything explained. I also watch the YouTube videos to go hand and hand with each workout every week. I actually feel like I'm improving in the gym following the 12 week program.

Nancy Alvarado

An absolutely amazing workout guide :)

Robert Chapman
B.U.F.F. Dudes 12 Week Plan Book

I can't type right now, my arms are too sore. Just kidding, sort of. I started the program 3 weeks ago and love it. I have been in the gym for over 40 years and it was getting a bit stale. I gave this workout a shot and I am glad I did. There are exercises I have never done before mixed in with the classics and masterfully put together. Phase 2 is just around the corner and I'm excited about what lays ahead. Thank you, BUFF DUDES, yeah!