12 Week Workout Plan – Weeks 1-3

PDF PLAN: http://www.buffdudes.net/2014/04/buff-dudes-12-week-plan.html Instagram: http://instagram.com/buffdudes Facebook: http://www.facebook.com/buffdudes Twitter: http://twitter.com/buffdudes.
Video Rating: 4 / 5

25 Responses to 12 Week Workout Plan – Weeks 1-3

  1. Nacho Miranda says:

    min 8:16 on the back the little dude doing “chin ups”…i blame crossfit

  2. Harkyn says:

    Sup B.U.F.F Dudes… I just started working out and started with your 12
    week program this week, and every muscle in my body hurts, hahah!… Took a
    day off Wednesday, so today (Thursday) was leg day for me, and daaaaamn
    son, those walking lunges was so cool, I absolutely love them for some
    reason, on the third set I failed at 18 lunges, but it felt so good. Thanks
    for helping me out and inspiring me to better myself. And to everyone else
    following this program, stay strong bros.

  3. Sonia niah says:

    To bad you don’t have a plan for women 🙁

  4. Håvard Hardy says:

    oh man… first day of training done! my arms feel reaaaly heavy now! but
    didnt feel anything in my chest? hadd to remove all the weights from the
    bench press to make all the reps… and bar is only 20kg!

  5. Victor Shikhman says:

    Would doing a day or two of cardio the other 3 days of the week hurt?

  6. Sean McAlpin says:

    Do you guys do cardio or yoga on Friday Saturday or Sunday??!

  7. Carlos Gato says:

    Quick questions guys. On the isolation exercises are you going up in weight
    each set or is the weight remaining the same for all sets?

  8. Zaia Yacoub says:

    Alright, Buff Dudes you caught my attention. I’ve been back at the gym
    about a month now, and I would definitely say I’m not a beginner but would
    not go as far as saying I’m advanced either. I already feel a pattern and
    do not have a plan, but this is really interesting! I can’t wait to feel
    the overwhelming shock of a new routine. Week 1 starts today!

  9. TannerHasSweg says:

    What do i do the other three days?? Need help.

  10. zayn kazimi says:

    hey, I have question I have question. I work out hard but my body doesn’t
    changed what should I do to have a bigger boddy?

  11. Manai Wajdi says:

    1:32 that guy from behind ”dayum man”

  12. nark angel says:

    some help please : when am working on weights , when do i have to increase
    them ( the weights) ?!!

  13. Gilbert McClure says:

    Tomorrow is my last day of phase one. Was only back in the gym for a week
    before I started the program. Looking forward to seeing what sort of
    results I can yield. 

  14. Francia Elide says:

    wow so helpful! thanks for sharing =)

  15. Gerardo Luna says:

    Hello guys, for sure i’m going to follow your 12 week program, but when i
    do my own work out it takes me like 4 hours, what i’m trying to say is…
    one regular day of your program it takes like 2 hours or less ‘in my
    opinion”, if i want to perform “ADD” another kind of exercises to the “week
    program” it will not affect the results of your program???

  16. Shane Brown says:

    Hey guys. Just starting your program, but need advice. Recently had back
    surgery so can’t do dead lifts or squats right now. What alternate things
    can I do until back heals a little better. Enjoying all the rest of the
    work out though. Man am I out of shape. Lol.

  17. Håvard Hardy says:

    Do you strech out after the workout?

  18. Renzo Tuano says:

    Gonna try this

  19. mmartinisgreat says:

    How much weight should I go up for each set.


  20. Hasan Polatkan says:

    can you guys please explain why the plan does not cover abs?

  21. hermanoo89 says:

    hahahahhah the guy in the background at 8:16 is he doing cross fit

  22. Fábio Santos says:

    Wait, you guys don’t do abs?

  23. Fabian Au says:

    I’m not strong enough for body weight chest dips, any alternatives?

  24. rickey bobby says:

    When should you incorporate abs. You guys do cardio?

  25. yasar aman says:

    Thnx Frd

Leave a Reply

Your email address will not be published. Required fields are marked *