| 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 57 reviews
Yasin Shaikh

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

Declan McCone


Lily Darras

I love the pdf version. I’ve read through it and planning my workouts for January. I only have one question that I couldn’t seem to answer from the book. When you do a pyramid style of lifting, what is the percentage breakdown. If I lift 100 lbs on my chest press, is [****]% on my sets? Thanks.

Christian McMechan
Get Buff!

I'm 5 weeks in and am already stronger and visibly more toned than I ever have been in my life. This plan is great for a gym noob, though some of the excercises are different than what I typically see others performing. You just gotta do them, or substitute in other analogus excercises if you can't (like unavailability of equipment). Thanks!

12 week plan

Almost done with the 3 week pre phase and loving it so far. Can't wait for the next 12 weeks.