B.U.F.F. DUDES 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.
WEEKS 1 - 3 (Prep Phase) Monday Chest & Triceps Incline Barbell Press
Barbell Flat Bench
Incline Dumbbell Fly
Chest Dips (body weight)
