Best Beginner Workout Plan 2024

BUFF DUDES HYPERTROPHY PLAN BOOK EDITION: bit.ly/hyperbuff
BUFF DUDES HYPERTROPHY PLAN .PDF EDITION: bit.ly/hyperpdf
Our Hypertrophy Program is designed to build muscle while gaining strength, perfect for the beginner to advanced lifter.
At 142 pages the HYPERTROPHY BOOK includes:
12 week workout plan
Additional 3 week beginner's stage
Hypertrophy guide for maximum muscle gains
Detailed tutorials for every exercise
15 week workout logbook
Mobility
Stretching
F.A.Q.
And More
0:00 - Intro
0:53 - Warmup
1:24 - Day 1 - Squats
5:05 - Day 1 - Bent Over Rows
8:05 - Day 1 - Bench Press
9:04 - Day 1 - Overhead Press
11:32 - Day 1 - Single Arm French Press
12:36 - Day 1 - Standing Calf Raises
13:41 - Day 2 - Deadlift
15:13 - Day 2 - Pullups
18:09 - Day 2 - Incline Bench Press
19:24 - Day 2 - Seated Shoulder Press
20:10 - Day 2 - Lateral Raises
20:42 - Day 2 - Finger Curls
21:20 - Day 2 - Seated Calf Raises
21:54 - Day 2 - Pallof Press
23:30 - Day 3 - Split Squats
25:30 - Day 3 - Single Arm Rows
27:15 - Day 3 - Single Arm Bench Press
28:32 - Day 3 - Single Arm Shoulder Press
29:47 - Day 3 - Single Leg Calf Raises
30:16 - Day 3 - Skull Crushers
32:16 - Day 3 - Hammer Curls
32:47 - Day 3 - Side Planks
#hypertrophy #bodybuilding #workout

[@rjtheoret]

"You can be a version of yourself that you've only ever dreamed of." Damn, dude. Got me right in the feels with that line.

[@misa3026]

You guys should get the buff girls to do a women’s beginners workout.

[@BuffDudesWorkouts]

That's an awesome idea!

[@De1ta]

I've been following y'all for a very long time, and this won't be the first or last program I buy. I hope you know how much I and the community appreciate your contributions. Education, motivation, entertainment, honesty. A rare combination. Stay buff my dudes.

[@BuffDudesWorkouts]

Thanks Delta. STAY BUFF!!

[@tomcetrajceski9693]

This just feels so much like old school Buff Dudes. Going through the cutting plan at the moment and I really hope you guys make this a set of videos like those ones! Awesome stuff, YATS FFUB 💪🏼

[@viktor_ivanov]

I just purchased the PDF version. Thank you for your efforts in creating this.

[@BuffDudesWorkouts]

Thanks Viktor we hope you enjoy it!

[@ArvidTheViking]

This is gonna be amazing! 💪 oh by the way, this video is unlisted, just a heads up in case that wasn’t intentional!

[@BuffDudesWorkouts]

Thanks for the heads up Arvid! 💪

[@batman3324]

Man, I love you guys. You have been my virtual gym buddies for years. Thanks for your consistent, amazing videos.

[@vincentparks1282]

You guys are great! Love the channel and been a longtime fan. Just ordered the Hypertrophy Plan book. Looking forward to the next 12 week journey!

[@HERBIE-236]

Been doing the super hero program for a year paired with the cook book. Have had great success. I get the hypertrophy book this week. STAY BUFF

[@RyanKokrda]

Bought the book last week. Super stoked to get to work!

[@lkj169]

Always love the videos.

[@roderickwho1983]

Great stuff ! Thanks.

[@williambrown6185]

Love this video! Gonna give it a do!

[@Gajeel310]

I've bought and used all the Buff Dudes workout plans and they always work and help me reset when I go off the rails. Excited for this new one!!

[@BuffDudesWorkouts]

That's amazing thanks for letting us know!

[@techmed6968]

Got my copy tonight, can’t wait to start tomorrow!

[@xxWARPATHxx]

Can't wait to get this program! My best gains have always been on your programs 💪🏽

[@yoursRedPill]

You’re Workout Plans are always a Major Thing for me. You Guys gave me so good advices in the Past. I am keep following since 8 Years, almost. I will do the First Day Workout tonight. It is Hard to find some Time … if you are a dad. Have a great Time! Greetz from Germany

[@alijaber1111]

Love it love it love it! Buff Dudes life 👏👏

[@jamiejamieson9978]

Looking forward to more videos, the ones in past were brilliant to watch on treadmill before jumping in and working out.. hoping for the same. These workouts are very similar to a 5x5 I'm currently in, but loving the buff dudes, I think I may have to purchase!

[@Ryanbaril16]

Will be purchasing this today! I followed the cut plan and the home gym plan but fell off the workout wagon after getting married. Now that we’re expecting our first child this winter, time to get this dad bod in shape! Love you guys and your educational but hilarious videos ❤🤙🏼

[@ericorange2654]

I just finished the BuffDudes dumbell plan. Been lifting on and off for years with middling results. Having a plan and logging weights has been a big game changer.

[@michaelnoonan9576]

Best KZbin Channel of ALL-TIME

[@roel250]

Can't wait to get back into a routine with this plan, thanks my dudes

[@astrostar49]

Thanks boys for putting together another awesome workout plan. Appreciate it immensely.

[@dorgoron]

thank you very much for this awesome workout plan. this is pure gold- a well demonstrated plan with insights into details, simple & ready for someone who is looking for a good start at the gym. I'll be sending this link around to anyone who asks: "How do I even gym, dude?" :) STAY BUFF!

[@junojeno7885]

Thankyu dudes a lot of tips for beginner...❤❤

[@madhatter1057]

I bought this the first day it was dropped. I cant wait for it to hit in the mail.

[@K-Nyne]

So very similar to the Buff dudes beginners program I started with 7 years ago. If it aint broke don't fix it

[@savasmooth1]

Just ordered the physical copy of the plan and planning to do it next after I finish the Home Gym plan. Thanks dudes! Trying to stay buff 😂

[@BuffDudesWorkouts]

Thanks! We hope you enjoy it! Good luck with the rest of the Home Gym plan.

[@alexp601]

I’d love an intermediate plan too 🙌🙏

[@washposthero]

Hey Dudes. Looking forward to the new plan but I'm out of action with Shingles. Sucks. Having to exercise mental strength and rest right now. 💪

[@docstew78]

Just bought both the physical and pdf version. First glance is this is exactly what I've been looking for. I'm glad you leave in compound exercises while allowing time for accessory movements. Both me and my wife will be doing this together. The only exercise we can't do is the seated single leg hamstring curls as we don't have that machine in our home gym. What's a good alternative?

[@OldenPolyNate]

You guys skipped the Alternating Curls on Day 1. Just got my copy. Thanks again!

[@Hdc3rd]

Just bought your physical book guys super stoked to go from stay-puffed dude to buff dude

[@BuffDudesWorkouts]

Good luck! And thank you for the support!

[@Hdc3rd]

Thanks you guys. Keep doing the work you're doing.​@@BuffDudesWorkouts

[@Austin-zg5mo]

What kind of stretches etc would you recommend to someone who does not have the flexability to properly do deadlifts? Just purchased your book!

[@JoeW9314]

Would you recommend this plan whilst on a bulk? Im about to start my first proper bulk and not sure what plan to start with! Any advice is appreciated! 😊

[@haniobeidi849]

Those 4 sets 12 reps days are good challenging .. starting the 6 days phase soon so wish me luck😂

[@keithwilliams3718]

Looking to start this program soon. What equipment do you need throughout the program?

[@yungm3782]

hey, do you ship to the UK?

[@infiniteflash4236]

Hey Buff dudes, I bought the PDF for this plan. I see there is ALTERNATING CURLS for day 1 but didn’t see it in this video unless I missed it? I assume it’s just alternating dumbbell bicep curls based off the icon in the book?

[@danfirth2678]

Hey! Could I get this programme and exclusively use dumbbells? Or should I opt for the dumbbell only plan you have. I’m a complete beginner and have a home gym without a barbell. Thanks in advance.

[@ricKter2099-Oficial]

Why is not there the Alternating Curls?

[@MK_2023.]

Is it worth doing the 3 days spilt throughout the week, Monday, Wednesday and Friday? And then doing cardio on the days in between?

[@freshestemo]

I’m sure you guys have had or someone in the comments has had.. but I’m getting the ‘golfers elbow’ in the left arm. Could this be poor form/technique? Too heavy with poor form? Tendons aren’t ’in shape’? Any best recommendations for prevention?

[@ivanivanovski1]

To be honest doing benchpress and ohp one after another is a bit wonky, since both rely heavily on triceps and front delt. I think the OHP weight will suffer. It is doable of course, but it might be a good idea to go a bit lighter on the OHP with a higher rep range, just to be sure that you don't overuse your shoulders. Maybe also change the order of the exercises. Also I'd do bulgarians instead of the split squat.

[@arissp4950]

Yo Hudson what happened with the natty bodybuilding competition?

[@jordibarguno]

Only 1 bicep isolation exercise for the whole week?

[@madguitar1086]

Do I need the hat detonator to do these workouts?

[@mahira.m45]

bruh I'm turning to 22, but my cup size is A 😭😭do you guys know how to increase cup size, does japanese massage work or can you tell another way to grow my cup size, em so worry, when I was in puberty I used to eat not healthy, but it's been a year I started eat a lot of healthy foods. I request make a whole video on girls, to grow boobs size

[@ACarpenter89]

So what do you do when you have a newborn and of more than 40-hour a week job? You're sleep deprived and your nutrition is not great because you're so busy. I watched some of your videos on workouts for people who had little time, but I was wondering what you personally did when you were going through that

[@ducatidude4483]

That's my position too. I can't wait till my kid can sleep through the night

[@ACarpenter89]

@@ducatidude4483 I've just picked about five exercises jumping jacks shrugs bicep curls side bends and squats and I do about two circuits three times a week and about 3 minutes of stretching I wanted to add some walking but it's 100° with high humidity and a heat advisory every day right now

[@ducatidude4483]

@@ACarpenter89 well you got me beat there. It's only 3 degrees here. No worries about overheating

[@benironside1264]

I have the answer for you, but you won’t like it.. There is no “difference” it’s the same process to build muscle and fitness regardless of the life YOU choose. So…here’s your choices: You give in, realise you didn’t actually care enough and let the dream go. OR Make it work like others do in the same (and worse) position and stop making the external influences into excuses. Your choice, you’re in control. Not routine can replace the real secret which is “you just need to do it”

[@_morris184]

For old geezers over 45 years as well?

[@benironside1264]

Why wouldn’t it? What’s the difference between a 45y/o and a 35 y/o when it come to working out? Both human bodies still working in the same way …

[@zacharymartin5198]

Where is the Natural Testosterone building videos!? Looking forward to those Thanks Buff Dudes

[@bjornoswald3469]

I really love your content, but this "beginner workout plan" feels a bit too much. Not that the exercises aren't good, but I think it can be overwhelming for beginners. I'd much rather emphasize fewer exercises. I'm all for free weights. For beginners it might feel intimidating though. In my opinion there are exercises like squat and deadlift where you should have a trainer check if you're performing it correctly. Two exercises where a private session with a good personal trainer can really make a difference. Overhead press is somewhat overrated in my opinion. The injury risk for some people (shoulders) is just too high for a small benefit. If you already have bench press and rows in your program then maybe some side raises. You can superset these much better as well. I would suggest a trainingsplan with two times training a week with at least one rest day inbetween. doing one exercise 3x10 per compound exercise. upper body push + pull and legs. Could be bench press, rows and legpress (or hacksmith) or even squat. And then MAYBE add one biceps and triceps exercise you can do as superset. Either to this twice per week or add another set of exercises like pullup, dip, deadlift on your second day. If you put all these exercises into one plan for beginners I don't think it is very sustainable. If you feel like you need to add more to your workout you can either add a third day or additional exercises later on. Especially people that get back into training already have some experience but lack the time (because of family and work). So doing less exercises less often also helps keeping up motivation and consistency (and keeps away those nasty relationship fights ;-) ).