| 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 140 reviews
Zeb Buffenmyer
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

Rob Moore
Great detail

Have you guys developed a fitness app yet?

Schyler B Brown
A masterpiece

The book is excellent. In addition to the workout plan, it comes with diet tips stretching and great artwork. Photos are included to demonstrate how certain movements are done. Alternative movements are included as well (in the event that you have to work out at home instead of at the gym).