| 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 162 reviews
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

Logan Goodner
Great work out guide

I'm excited to get started on this program. I've been a little stagnant with my workouts for a while so it'll be good to work towards something.

12 week plan

Loved following these guys on YouTube for the longest time, and finally decided to go in on their 12 week plan. Very excited to start, the company was super helpful with an issues I had due to an address mistake on my end.


So far so good! Well produced and very informative. Would recommend it from beginners to some who are more advanced