| 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 48 reviews
Robert Bennett

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

Luke Davis
B.U.F.F. Dudes - ‘Nuff said

How could you go wrong with the B.U.F.F. Dudes? I’ve been watching their YouTube channel for a few years now, so the program met /exceeded all of my expectations. I recommend the program for anyone trying to live a healthier lifestyle, look better, and feel better.

Clayton Bergloff
Love the Pre Weeks

This was the first workout program Iv read where a Pre Week to get back into shape before starting the 12 week was included. Iv been on and off weight lifting through the years, have a good baseline of experience but sometimes just getting started and maintaining the first few weeks is the hard part. This was a great plus for motivation to complete the program.

Paul Ramirez
Excellent workout but shoulder issues

So far, I’m almost done with the prep phase. It’s an excellent workout, and I’m getting stronger, but I often feel like I’m having a lot of pain with my shoulders. It’s more joint pain than muscle pain. I feel like it’s overuse more than muscle soreness. Just something to think about

David M Udzinski
Sweet product

As a not so buff dude trying become the very thing of buffness, Im enjoying it. I would recommend this!