| 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 142 reviews
Excellent plan to recompose your body

In all honesty I was gifted an old and tattered Buff Dudes 12 week plan when I'd just started trying to lose weight. I worked through the 12 weeks 3 times, noticing improvement each time. I wasn't new to strength training, having been an avid backpacker, biker, and weight lifter for years...but that was in my early 20's. At 45, I needed something to keep me on task.

Powerlifters may criticize the plan for being "basic". I think a return to fundamentals is an excellent way to boost performance. A focus on form, and an emphasis on safety over weight is excellent advice whether you're new or experienced. The weight you move will increase over time, be patient. Conversely, a tendon tear or back injury will take you out of the game all-together.

I bought a new copy of the Buff Dudes book to pay it forward. Using this plan and watching my diet over the last 2.5 years has resulted in 13" lost on my waist (from 46" to 33") and ~85lbs lost (I stopped weighing myself some time ago-muscle weighs more than fat!). I have energy and stamina like never before, my clothes fit like they should. Getting ripped means I don't worry about taking my shirt off anymore (****, I look forward to it now). So, yeah, I'm gifting a new copy of this plan to another guy who needs it. I hope it changes his life like it did mine.

Jordan Lamers

Great plan. Extremely easy to follow

Good Starting Out Program

Good starting out program for bodybuilding. I started this at program because my brother tried it and like it. My only problem with it is that it doesn't really explain how much weight you should be doing. Other than that it's great! I like that they have the videos showing how to do all the exercises. It is a hard program. By the end you're spending like 9 hours a week at the gym. I lost like 15 pounds while doing the program. I'm going to try their bulking program after I lose a couple more pounds.

Michael Campbell
B.U.F.F. Dudes 12 week plan

Love it, very awesome and is really good food. Thanks B.U.F.F. Dudes, keep up the awesome work!

Chad Mashburn

I just started week 4. And already seeing results. Great plan