| B.U.F.F. Dudes 12 Week Plan Book (.PDF VERSION)

This is the 96 page .PDF ONLY version of the 12 Week Plan. Book edition available here.

The .PDF 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 .PDF you'll have a resource and logbook for the 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 two 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 .PDF 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 .PDF 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 .PDF please feel free to follow us along the 12 Week Plan at https://goo.gl/fmGkiO as we go over every section of the .PDF, including exercise tutorials.

We hope you enjoy the 12 Week Plan .PDF and good luck on your journey to becoming a B.U.F.F. Dude or Grrrl!

Note: As this is a digital download there are no refunds on this item.

Customer Reviews

Based on 78 reviews
Jay Touhey

It kicks my **** every day. What more could you want? Thanks gents
Appreciate you

Rob J.
Totally Complete

An amazing purchase! This is a one stop shop for improving your physical well-being. It touches on nutrition, walks you through your warm ups, the workout, cardio and stretching. This is the total package, and everything in the program is backed by video instructions on the Buff Dudes YouTube channel. The program even includes a 24 weel log book to record your progress. I couldn't be happier with this purchase. The quality of the content it's like having a personal trainer without the expense. 100% recommend. I will be returning for the Buff Dudes cookbook!

Taylor Huntley

| B.U.F.F. Dudes 12 Week Plan Book (.PDF VERSION)

Robert Doherty

| B.U.F.F. Dudes 12 Week Plan Book (.PDF VERSION)

Jamarius Newton
Love it

Needed a workout plan so I could stop winging it in the gym this met my need