| 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 127 reviews
Casandra Overton
Awesome Info

Great book, HATE the binding. I can't even open the pages because the binding is too small. If it weren't for that, this would be a 5/5 review! Love the information included though I wish it would give a play by play of the exercises like it does with the stretches.

David Forrester
So Far So Good

I’m finishing the 3 week prep phase and ready to start Phase 1 this week. The prep phase allowed for me to get my form down for the various lifts and to establishing a starting max weights to failure (of form).

Mark Gordon
Great Program

I am 39 and fairly active, I have been working out off and on for a while now but mostly with generic workouts and advice from friends. I wasn't really making any progress and I needed some real guidance. I basically need someone to tell me what to do and how many reps/sets. The 12 week plan book has gotten me on track and I'm making some good progress. There are a couple exercises that I have not tried before, but work really well, for example the incline barbell facepulls and barbell landmine presses. I would recommend this book and program and it is working really well for me. Starting week 4, 2nd phase.

Quinton Inman
Book review

I unfortunately have not received the product yet due to living overseas. I will be glad to give you another review when I receive the product again.


I took the buff dudes advice and sat back and reflected on what I really wanted to do so I bought the bodyweight pdf. My body hasn't done those exercises in a long time and it was obvious. Time to change things up and I can support the Dudes at the same time. Definitely worth the small proce.