| B.U.F.F. Dudes 12 Week Plan Book (.PDF VERSION)

This is the 96 page .PDF ONLY version of the 12 Week Plan. Book edition available here.

The .PDF 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 .PDF you'll have a resource and logbook for the 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 two 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 .PDF 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 .PDF 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 .PDF please feel free to follow us along the 12 Week Plan at https://goo.gl/fmGkiO as we go over every section of the .PDF, including exercise tutorials.

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

Note: As this is a digital download there are no refunds on this item.

Customer Reviews

Based on 65 reviews
ryan guthrie

Love buff dudes. Been following for over 4 years now. Keep it up. And remember, STAY BUFF 💪🏼

Elias Edwards
Easy to follow

Easy to follow and understand good formatting

Stay B.U.F.F

This is the second plan I bought from B.U.F.F Dudes, the first being the cutting plan. I'm still on phase one, but so far it's great! I like this more than the cutting plan. The exercises keep my heart rate up and a steady stream of sweat on my back.

I've been working out for awhile, so I'm looking forward to the later phases to push me. Also, love the inclusion of abs after each workout!

Buff State Trooper
Great workout, 5 weeks in and feeling BUFF

Great workout and instruction. Able to use and keep up with workout with provided log book. I did the pre weeks work out and just complete week 2. Already getting stronger and getting better. Definitely would recommend for someone like me who doesn’t have time to create workout. They have done all the science for you.

Michael Langley
Great book

A great 12 week plan with loads of extra information, I just pick up and hit the weights. I work out alone so this gave me some direction and something to push for.