Buff dudes 12 week workout program PDF

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12 WEEK PROGRAM Note: A lot of the exercises (mainly the major compound exercises) will stay the same throughout the program because of not only the great advantages these certain exercises will have in many different ways (inside and outside of the gym) but also it’s a great way to track your progression in gaining foundational strength. The main changes in the program will be the amount of exercises, sets, reps, and also weight in the changing weeks. You’ll notice that every major compound movement will work in a pyramid scheme, going up in weight as you decrease the reps; this will promote not only the amount of muscle fibers that are involved in the lift but also you will reap the benefits of gaining strength due to the constant increase in weight. Also in the program you will notice that almost every isolation exercise will stay with the same rep range throughout the 3 – 4 sets. The reason we keep higher repetitions in the isolation exercises is that we want to promote not only hypertrophy but also endurance in the smaller muscle groups (or isolated muscle group). Our hypothesis is that when dealing with compound exercises, you don’t want the smaller (secondary) muscles to burn out and hold you back from lifting heavy and concentrating on the major muscles involved in the lift. You will notice at the end of the program the pyramiding scheme will decrease as the supersets are introduced. The reason behind this is that we want to concentrate on muscle strength, density, and endurance in the beginning and at the end we will concentrate on drawing out the definition and striations of the fibers.

(PREP PhAsE) MONDAY ChEsT & TRiCEPs INCLINE BARBELL PRESS

4 sETs

15,12,10,8 REPs

BARBELL FLAT BENCH

4 sETs

12,10,8,8 REPs

INCLINE DUMBBELL FLY

4 sETs

10 REPs

CHEST DIPS (BODY WEIGHT)

4 sETs

15 REPs

STANDING FRENCH PRESS

4 sETs

12 REPs

DUMBBELL KICKBACKS

3 sETs

10 REPs

DEADLIFT

4 sETs

20,15,12,10 REPs

PULL UP

4 sETs

12 REPs

SINGLE ARM DUMBBELL ROW

4 sETs

10 REPs

UNDERHAND BARBELL ROW

4 sETs

12,10,8,8

INCLINE DUMBBELL CURL

3 sETs

10 REPs

PREACHER CURL

3 sETs

10 REPs

SQUATS

4 sETs

15,12,10,8 REPs

WALKING LUNGES

3 sETs

10 sTEPs (EACh WAY)

LEG PRESS

4 sETs

12,10,8,8

STANDING LEG CURLS (MACHINE)

4 sETs

12 REPs

SEATED CALF RAISE

5 sETs

15 REPs

TUESDAY BACK & BiCEPs

WEDNESDAY LEGs & CALvEs

THURSDAY shOuLdERs & TRAPEzius OVERHEAD PRESS

4 sETs

15,12,10,8 REPs

UPRIGHT ROW

4 sETs

12,10,8,8 R

DUMBBELL LATERAL RAISE

4 sETs

10 R

FACE PULLS (ROPE)

4 sETs

12 R

BARBELL SHRUGS

5 sETs

12 R

MONDAY LEGs & CALvEs SQUATS

5 sETs

20,12,10,8,6 REPs

ROMANIAN DEAD LIFTS

4 sETs

12,10,8,8 REPs

WALKING LUNGES

4 sETs

10 sTEPs (EACh WAY)

LEGS EXTENSIONS

3 sETs

12 REPs

STANDING HAMSTRING CURLS

3 sETs

12 REPs

SEATED CALF RAISES

5 sETs

15 REPs

DEAD LIFT

5 sETs

15,12,10,8,6 REPs

INCLINE BARBELL PRESS

4 sETs

15,12,10,8 REPs

PULL UPS

4 sETs

15 REPs

BARBELL BENCH PRESS

4 sETs

12,10,8,8 REPs

STRAIGHT ARM PULL DOWN

4 sETs

12 REPs

CABLE CROSS OVER

4 sETs

12 REPs

T-BAR ROW

4 sETs

12,10,8,8 REPs

INCLINE DUMBBELL FLY W/ CLOSE PRESS

4 sETs

10 REPs (EACh)

TUESDAY ChEsT & BACK

WEDNESDAY shOuLdERs & TRAPEzius BRADFORD PRESS (WARM UP)

2 sETs

20 REPs

STANDING ARNOLD PRESS

4 sETs

12,10,8,8 REPs

SINGLE CABLE LATERAL RAISE (BEHIND BACK)

4 sETs

12 REPs

FACE PULLS (ROPE)

4 sETs

12 REPs

BARBELL FRONT RAISE

4 sETs

10 REPs

DUMBBELL SHRUGS

5 sETs

12 REPs

THURSDAY TRiCEPs & BiCEPs BARBELL SKULL CRUSHER

4 sETs

15,12,10,8 REPs

BARBELL CURLS

4 sETs

15,12,10,8 REPs

ROPE EXTENSIONS

4 sETs

12 REPs

DUMBBELL BI-LATERAL HAMMER CURLS

4 sETs

12 REPs

TRICEPS DIPS (LOCKOUT)

4 sETs

15 REPs

CONCENTRATION CURLS

4 sETs

10 REPs

LEG PRESS

5 sETs

20,12,10,8,6 REPs

HIP EXTENSIONS (LIFTS)

4 sETs

12 REPs

FRONT SQUATS

4 sETs

12,10,8,8 REPs

SINGLE LEG ROMANIAN DEAD LIFT

4 sETs

12 REPs

DONKEY CALF RAISES

4 sETs

15 REPs

FRIDAY LEGs & CALvEs

Note: These weeks will be concentrating on bringing the lower body up by working it out twice a week and letting the upper body get more rest in between workouts.

MONDAY ChEsT & BACK PULL UPS 4 sETs

20 REPs

INCLINE BARBELL PRESS 4 sETs

15,12,10,8 REPs

BENT OVER T-BAR ROW 4 sETs

12,10,8,8 REPs

FLAT DUMBBELL PRESS 4 sETs

12,10,8,8 REPs

DUMBBELL PULL OVERS

4 sETs

10 REPs

LANDMINE PRESS

4 sETs

10 REPs

SINGLE ARM DUMBBELL ROW (CHAINSAWS)

4 sETs

12,10,8,8 REPs

CHEST DIPS (WEIGHTED)

4 sETs

12,10,8,8 REPs

5 sETs

20,12,10,8, 4 REPs

TUESDAY LEGs SQUATS ROMANIAN DEADLIFTS 4 sETs WALKING LUNGES 4 sETs

12,10,8,8 REPs

10 sTEPs EACh WAY

HACK SQUATS

4 sETs

12,10,8,8 REPs

SEATED HAMSTRING CURLS

3 sETs

12 REPs

LEG EXTENSIONS 3 sETs

12 REPs

SEATED CALF RAISES

5 sETs

20,15,12,10,8 REPs

WEDNESDAY shOuLdERs & TRAPEzius OVERHEAD PRESS

5 sETs

DUMBBELL LATERAL RAISE 4 sETs

12,10,8,8 REPs

UPRIGHT ROWS (WIDE GRIP) 4 sETs

15,12,10,8,6 REPs

12,10,8,8 REPs

BENT OVER DUMBBELL REVERSE FLY 4 sETs REVERSE UPRIGHT ROW

10 REPs

4 sETs

10 REPs

ALTERNATING DUMBBELL FRONT RAISE 4 sETs BARBELL SHRUGS 5 sETs

10 REPs

15,12,10,8,8 REPs

THURSDAY BACK & BiCEPs DEAD LIFT 5 sETs

12,10,8,6,2 REPs

SEATED CABLE ROWS 4 sETs

12,10,8,8 REPs

STRAIGHT ARM PULL DOWNS 4 sETs

10 REPs

UNDER HAND PULL DOWNS 4 sETs

10 REPs

BARBELL CURLS

4 sETs

12,10,8,6 REPs

ALTERNATING DUMBBELL HAMMER CURLS

3 sETs

10 REPs

PREACHER BENCH CONCENTRATION CURLS 3 sETs

10 REPs

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Note: At this point in the program the body is increasing in strength and size. it will take more stress to continue to progress in results and this is the reason we want to workout the major muscles twice a week in different combinations. switching things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program.

FRIDAY ChEsT & TRiCEPs INCLINE DUMBBELL FLY TO CLOSE PRESS 4 sETs FLAT BARBELL PRESS 4 sETs

10 REPs

12,10,8,8 REPs

UNDERHAND CABLE FLY

4 sETs

12 REPs

DECLINE DUMBBELL PRESS 4 sETs

12,10,8,8 REPs

EZ-BAR SKULL CRUSHER 4 sETs

12,10,8,6 REPs

ROPE EXTENSIONS 3 sETs

10 REPs

CROSS BENCH DIPS (WEIGHTED) 3 sETs

10 REPs

SATURDAY LEGs & CALvEs LEG PRESS

5 sETs

20,12,10,8,6 REPs

STEP UPS (WEIGHTED)

4 sETs

10 REPs

DUMBBELL ROMANIAN DEADLIFTS

4 sETs

10 REPs

SINGLE LEG EXTENSIONS 3 sETs LYING LEG CURLS 3 sETs STANDING CALF RAISES

12 REPs 12 REPs 5 sETs

15,12,10,8,8 REPs

MONDAY LEGs SQUATS

5 sETs

SUPERSET ROMANIAN DEAD LIFTS 4 sETs SINGLE LEG HIP LIFTS

10 REPs 4 sETs

WALKING LUNGES 4 sETs

20,12,10,8,4 REPs

10 REPs

10 sTEPs (EACh WAY)

SUPERSET LEG EXTENSIONS LEG CURLS

4 sETs 4 sETs

12 REPs 12 REPs

STANDING CALF RAISES

5 sETs

10 REPs*

4 sETs

12 REPs (PRE – EXHAUST)

TUESDAY ChEsT & BACK SUPERSET STRAIGHT ARM PULL DOWN PULL UPS 4 sETs

12 REPs

SUPERSET INCLINE BARBELL PRESS INCLINE DUMBBELL FLY 4 sETs

4 sETs 10 REPs

10 REPs

SUPERSET BENT OVER DUMBBELL ROW (BI-LATERAL) FLAT BENCH DUMBBELL PRESS

4 sETs 4 sETs

10 REPs 10 REPs

SUPERSET DUMBBELL PULL-OVER 4 sETs DIPS (WEIGHTED) 4 sETs

10 REPs 10 REPs

WEDNESDAY shOuLdERs & TRAPEzius LATERAL RAISE (PRE-EXHAUST) 4 sETs OVERHEAD PRESS 4 sETs

12 REPs 12,10,8,8 REPs

SUPERSET BENT OVER REVERSE DUMBBELL FLY 4 sETs CABLE FRONT RAISE (ROPE) 4 sETs

12 REPs 12 REPs

SUPERSET UPRIGHT ROW REVERSE UPRIGHT ROW 4 sETs

4 sETs 12 REPs

12 REPs

SEATED DUMBBELL SHRUGS

4 sETs

10 REPs

STANDING BEHIND THE BACK BARBELL SHRUGS 4 sETs

10 REPs

* AfTER 10 fuLL REPs finish WiTh PARTiAL REPs TiLL fAiLuRE

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Note: in weeks 9 12 our goal is to be increasing not only the amount of weight per exercise but also the intensity per workout as well. This will be accomplished by introducing super sets, drop sets, forced reps, negatives, and so on, trying to involve as much muscle fiber as possible while feeding them the proper nutrition and promoting new growth that might not have been realized before.

THURSDAY TRiCEPs & BiCEPs SUPERSET EZ-BAR SKULL CRUSHER 4 sETs EZ-BAR CLOSE GRIP PRESS

10 REPs 4 sETs

10 REPs

BARBELL CURLS (5 REPS WIDE, MID, AND THEN CLOSE GRIP) 4 sETs

15 REPs

SUPERSET PRONATED TRICEPS EXTENSION SUPINATED TRICEPS EXTENSION ROPE TRICEPS EXTENSION

4 sETs

10 REPs EACh

DUMBBELL HAMMER CURLS (BI-LATERAL)

4 sETs

10 REPs

CONCENTRATION CURLS 3 sETs

12 REPs

FRIDAY LEGs LEG PRESS HACK SQUATS 5 sETs

10 sETs

15,12,10,8,6 REPs DROP SET 5 TIMES ON LAST SET

12,10,8,8,6 REPs

STANDING LEG CURLS 3 sETs SINGLE SEATED CALF RAISE STANDING CALF RAISE 3 sETs

20 REPs 3 sETs

20 REPs

10 REPs

SATURDAY ChEsT & BACK SUPERSET BENT OVER ROW FLAT BARBELL PRESS SUPERSET SEATED LOW ROW (CABLE) 4 sETs MACHINE FLY SUPERSET UNDERHAND PULL DOWNS UNDERHAND DUMBBELL FLY 4 sETs

4 sETs 4 sETs

12,10,8,8 REPs 12,10,8,8 REPs

10 REPs REPs 4 sETs 4 sETs

10 REPs

12,10,8,8 REPs 12 REPs...