| 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 160 reviews
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

Andrew Knutson

As someone studying to be a trainer, I can say that this manual is great for beginners and intermediate lifters. The program is detailed and balanced. I do suggest that new lifters looking to get started check out this creators' YouTube channel for additional information on the program.

Bill Shoemaker
My first week of 12

I received my spiral 12 week plan in time for Christmas denial. That means facing down the Evil of mass caloric overload. Knowing my way around finding the right macros between cheesecake and spiral cut maple ham I started the pre weeks regimen. Following the reps and sets was a eye opener for me as I was not quite prepared for the difference in my regular workout. But I managed it well.
The book is superb well constructed with all the forms out in plain view . Very simple and does the right thing, it makes you sweat. Props to buff dudes you guys have been an ongoing benefit to my health since 2020. Yats Ffub !