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B.U.F.F Dudes 12 week program week 1-3
General
Beginner
Barbell
Plan Details
The B.U.F.F Dudes 12 week program week 1-3 routine by hoodebaugh is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Prep phase. Focus on form
Routine detail
Mon
Chest & Tri
Est. 40 min
6 exercises
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
EZ Bar French Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
Back & Bicep
Est. 41 min
6 exercises
Barbell Deadlift
4 Sets x 20,15,12,10 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Wed
Legs & Calves
Est. 36 min
5 exercises
Barbell Squat
4 Sets x 15,12,10,8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Thu
Shoulder
Est. 36 min
5 exercises
Barbell Military Press
4 Sets x 15,12,10,8 Reps
Barbell Upright Row
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
