| 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 165 reviews
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| B.U.F.F. Dudes 12 Week Plan Book

Sean Papazis
Could be more informative

The reason I gave it a 3 and not a 5 is because they tell you what exercises to do the split and reps and sets without saying why for anything. ALSO, the biggest issue I have with it is that they don’t tell you what kind of RPE or RIR to use at any point in the program. So there’s no telling how hard any of the sets or reps should be at any point of the program and to a beginner, that would be very difficult to figure out. Luckily I have enough knowledge to figure out something that might work for myself but I’ll still be guessing

Excellent information!

I Highly recommend.

Ian Jacks
Ebbs and flows.

Was so excited to get the plan. Just what my workout was missing… some direction and structure. Hurt my back doing deadlifts in my 5x5 prep phase…. Still going to the gym but not ready yet to commit myself 100% to the plan. And I don’t want to cheat it.

Anthony Singh

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