Buff Dudes 12 Week Plan - Gym Edition - Phase 2

[@taledarkside]

DAY 1 0:05 DAY 2 2:28 DAY 3 5:13 DAY 4 8:02

[@TECPvideos]

This 12 week plan changed my life!

[@Mattkayina]

Your Quads are getting the details really dialled in buff dudes. That's what I'm aiming for more than anything else this year, Loving this programme

[@djgogh]

Great job with format change. The voice over made the information easier to follow along with compared to the phase 1. Really enjoy seeing the evolution of you channel. Keep up the great work dudes.

[@GregorSamsamsI]

I've been following your routines for about a year and I must say that I see the best progress and reslts by doing so Dudes. Thank you very much.

[@robertcaracta6524]

I downloaded the pdf copy of your 12 week gym plan and im on week 4, phase 2. I really like the combination of the exercises you put up! I feel stronger as I do my squats and deadlifts thanks to the pyramid sets. I really hope you can come up with another gym workout plan in the future for us to follow. I'd gladly follow it when im done with the 12 week gym plan 😊 you guys are the greatest!

[@AntonioPAINT007]

You guys are the best example for a true natural body. (y) Keep up the good work guys! (y)

[@jonathandarron1942]

Dudes!! Lovin the program, and the hair Hudson. GROW IT BRO!! I've been in the gym going on 2 years now, kinda peaked 9 months ago. The fist phase kicked my ass! Shreaded my back and beefed up my shoulders and legs. Love this shit!! Thanks!

[@Blankadoodledo]

You guys are monsters. Awesome physiques. Fantastic.

[@Burtonracingboard6]

For the Chest Dip I saw that at 1:10, if you use another person (if you got a partner) to tip you forward by lifting your heels as u dip, it focuses more on the chest. just push up on the top of their shoes laces it doesn't take away anything from the workout.

[@liamlon1203]

Hey Buff Dudes! u guys are the best ftiness channel on youtube u are motivating me to keep working out and i follow all ur workouts and they really help me to gain muscle so thank you very much !! i just have 1 question, Where do u guys got all that knowledge? :D

[@buffdudes]

Thank you liamlon1203 - it comes from years of working out, trial & error and lots of research. We're both certified & Brandon is a personal trainer which helps as well.

[@berkertugrul9055]

HAHA! :D i loved the face that brandon makes while shrugging after 10:02 . That face-zoom made my day!

[@pumppriority]

Hey Buff Dudes, Just to let you guys know, I had put a friend on to your workout plan. They really liked it a lot. Said that they got a lot of gains. Just trying to make sure that the people we meet get the best stuff and keep their priorities straight

[@livingthelava]

Your arms, on both of you, are looking much deeper than over the past year, it is good to see. Other assets about this video: --good to see Odin in tank top, because now I can observe just which muscle is responding to movements. --good to see both of you doing the same exercise, cuz i can compare this affects slight body differences. Thor has a longer extensions on the kneeling cable crunch, Odin has a shorter more curled version, I have wanted to know which is better, since my body wants to do the longer extention.

[@geraldmattson4554]

Overall this workout has been a blast and really easy to follow. I've been going to the gym for about a year now and I'm familiar with a lot of the lifts you guys have in the plan but I'm really happy with some of the lifts you've added that I have never done or seen. I absolutely love the Landmine Press and those Kettle Bell swings! My first week of Phase 1 I decided not to count since I was really just figuring out where I should be on some of the lifts since they were pretty foreign to me. I think the only issue I have had is with Chest Day in Phase 1 not really feeling like enough. After talking to a trainer at my gym who knows the workout I had before starting your plan he encouraged me to add Chest Dips and get a better spotter on the other lifts so I could really put everything into it. He came over to help me with bench so I could max out and we realized I was capable of quite a bit more than I was doing. In all fairness, my wife has been my spotter out of necessity but I end up sacrificing at least one rep because I know she won't be able to get the bar up for me if I misjudge or hit complete failure. Anyway, great workout! I'm looking forward to completing the 12 weeks and seeing where I should go next.

[@hodzicd.4086]

I always like the video as soon as i open it. Cause sometimes i forget and i know you guys appreciate every like you get, so just trying to give my support to you guys. Great job with the videos, i enjoy watching them eventho i don't follow your routines, but your tutorials have helped me in tweking some movements so i do good form. Thanks and keep up the good work !

[@HiMarky]

It was great meeting you guys today! This is a great video because it's really easy to learn the correct form. I will definitely add these exercises to my routines.

[@buffdudes]

You too Mark Joseph ! Glad to hear the video was able to help. :-) Keep up the hard work!

[@Sandorfitness]

Killer work out. Landmines take the win for my favorite.

[@mathiasolsson7616]

Thanks! I´m halfway through week 2 on last years program.

[@iPlayiOS]

5:41 That lady was mirin' soooooo hard haha! Pretty sure you caught her too as you were grinning ahahaha!

[@purepwnage007]

Great to see a lot of unorthodox exercises. This routine looks really intense as well, how exciting :)

[@rachelpineflavor]

I started this program today... ya'll kicked my ass! Only thing I might change is the amount of chest exercises and replace some of them with glute moves.

[@Papa91echo]

I like that you guys have shortened down the length of this video.

[@buffdudes]

Yeah it's always a struggle to fit in good information but also keep the length short, especially on the 12 Week Plan videos.

[@iPlayiOS]

Haircut looks good Hudson! Got the sick flow in the back. :)

[@matsernn]

Gotta love these guys. Looking buffed, mates

[@ShaneC87]

3:51 When i do the good mornings, I feel it more in my hamstrings than my lower back. Is that a good thing?

[@salmansaad5993]

By far the best youtube channel

[@dare2dreambig995]

The best, and simply least confusing. Anyone who asks me how did I get so jacked. I simply raise an eyebrow, and in a low ton say "soo, I hear you wanna be a buff dude?" Then simply send them hear. Thanks dudes u r amazing. Can u pls do a video speaking about common bodybuilding injuries to steer away from. Also how to cope with an injury if u have it, for an example an ac joint injury on both sides I am dealing with. That would be great dudes. Thnx.

[@DigitallyShy]

Please make a video for supplement advise or best supplement for certain workout goals.

[@MrIamcrusty]

Hey I'm I new subber. A lot of workouts in this video I've never seen before. In about two weeks in gonna switch up my workout routine for some awesome muscle confusion, I'll add some of this stuff in. thanks guys

[@drogbanice]

Hey Buff Dudes, you're an amazing inspiration and i'm watching all your videos but I have a questuon for the weighted plank exercise. Wouldn't it be more favorable to place the weight slightly lower on the body as all the weight seems to pass through the arms?

[@kelgbrown007]

If you ever forget your ab wheel, and there are no round plates, simply use the seat of the concept2 rower. Place and object (bench or stool) behind the rower that places your knees at about the same height as the seat of the rower. Now you can work your abs as if you had a wheel.

[@labonerforlyfe8527]

man you guys have some amazing genetics

[@aarongiles6006]

Great video guys. Always learn somthing new watching you's

[@afaq494]

Great video guys I've been a fan of yours since day one when Chris Jones from physiqueofgreatness give you a shout out!

[@ZE-TH]

Thanks guys. Started following your workout programme and videos. Very helpful. Subscribed :)

[@saeedmuhammadal-jabry4085]

hey buff dudes thank you very much this Workouts are amazing keep it up bro thanks

[@zamanfahimimteaz3412]

Buff dudes are the best! Love you bros

[@60SecondsSmarter]

Hey buff dudes loving your videos. I am just starting to workout and I needed some help asking on how to lose weight the best way possible and also gain muscle. Is treadmill cardio good and how much of it? Thanks a bunch!

[@Ixnatifual]

Good effort from Hudson at 8:48!

[@tedtalksclash6492]

Love the cap at 2:40. I have the same one!

[@marmitthegreat110]

So do I go Monday Tuesday rest Thursday Friday and then the weekend off during the phase 2? Phase 1 is going to be done tomorrow, awesome workout guys, you're the best! 💪❤️

[@anitacuevaaquino5862]

Hey buff dude I have some questions what is aesthetics & how to do the vacuum please create a video of those

[@tristtan4219]

Hi guys! Your videos are tons helpful. I would just like to know for how long should one rest between sets?

[@ivannotario2069]

Hey Buff Dudes ! 6:35, Shall you guys tell me the model of these New Balance shoes ?

[@TheApexKill]

Far out those deadlifts at 3:01 were ALL back, get those legs down boys, jeeeee!

[@eddiexia4848]

buff dudes are the best among fitness youtubers

[@alana5297]

Best video so far, tnx guys

[@benjaminmorgan7688]

On the zottoman curls since they are to max, how do you know what weight to use? Do you use what you would normally curl with or do you go light or heavy?

[@SS8styles]

Got through phase 1 a little late. Was kinda hard to fit it in my schedule cause each day took me 1.5 - 2 hours to complete. Is that how long you guys took in phase 1? I'm used to lower volume I guess so maybe I'm resting too long. Anyway, looking forward to phase 2, should be more of what I'm used to with the muscle groups broken up

[@truh_von_tay]

I have the question of people always say lead with elbow on rows, but whats your opinion of leading with elbow but in a lawnmower diagonal pattern? I feel thats gives a better contraction. Very short ROM but a nice contraction.

[@PAAAAAAANCAKE]

Hey buff dudes! How important is cardio during the 12 week program? What do you guys do for cardio after these workouts?

[@danielp5785]

Just started week 4 it's kicking my ass but it's great!

[@sammy9395]

Buff Dudes do you have alternative exercises for buff gurls who cant do dips or shrugs? I liked all the tutorials for the intimidating ones like dead lifts and overhead presses.

[@shahebpal8016]

this is really awesome work out plan

[@TreeFiddehSeven]

I feel as though I might be overtraining my biceps. Can someone give a breakdown of what a good bicep day might look like, exercise and sets wise?

[@pndegwa84]

Great stuff guys just one question, what is the rest period between phases? Or is it one consistent flow for example from day 3 of phase 1 and then day 4 you start phase 2?

[@Vinto247]

this channel is DOPE

[@Fractalium1]

can you split up the bodyparts for each day? Like biceps and triceps one day and so on or do you recommend sticking to these workouts?

[@taledarkside]

10:02 Brandon doing his Arnold impression from Pumping Iron?

[@Cyberstorm8]

What's a good variation for the landmine exercises?

[@Kevlon-sx3wd]

Could someone tell me the benefits of doing the pendlay rows instead of bent-over rows?

[@Damnationization]

You target the upper back more and it reduces the lower back being used, (such as your lats).

[@krigaz]

DAMN! ur arms loocks like laser cannons of the spaceship ready to make da fuckin BOOM on the planet chick

[@ryanfang9033]

For single arm dumbbell press, is it 12reps for each arm or 6 reps for each arm

[@MrAandBOfficial]

is there any chance you could upload both the home & gym edition at the same time so those of use who do it at the gym know how to do it properly? :)

[@CraftyVegetarian13]

Don't have a weight belt for the donkey calf raises. I saw alternatives using a smith machine. Would you guys recommend this alternative and would there possibly be a video to properly explain this?

[@GroteMayoPinda]

Do you have a substitute for the kneeling landmine press and landmine 180's? Unfortunately my gym doesn't have it. Thanks for your program. It's fantastic. I'm three weeks in, and already feel and see a difference in my physique!

[@edhaste8550]

+GroteMayoPinda all you need is a barbell and a corner! my gym doesn't have a plate to put the barbell in but it doesn't matter

[@furqanrabbani]

Done with Phase 1, next stop, Phase 2!

[@msoto951]

Great video. The 'voiceover' is the way to go.

[@PAAAAAAANCAKE]

Starting the 12 week program tomorrow. What do you guys recommend for cardio???

[@higgo86]

Me and my gym buddy need help with the land mine press. How do you safely get it into position and when your finished how do you drop it?

[@urpal3472]

Dude can you make what should we eat for skinny to get their buff ups. Thnks

[@LearnwithPipo]

Which days you are train ? Im thinking of Monday , Tuesday , Thursday and Friday ?

[@TheTitan2025]

Your roommate asks you if your stoned. Your answer, 10:02

[@austinvoight8733]

Hey I love these videos I recently started my own channel you should keep up as long as anyone reason this

[@Mattlifts]

Buff Dudes I broke my arm many years ago and as a result it does not fully straighten. Theres only a slight kink, maybe 15 degrees. Will this effect my ability to build my tricep?

[@Califu]

such a great alternative for those donkey calve raises, def going to do that!

[@trulsstoltenberg3735]

Phase 2: You've divided the muscle groups into four days. Do you only train four days a week in this phase, or is it possible to do like six times, only with one rest day or at least being able to cardio in beetween the four days? Best regards. T.S

[@francoislopez2408]

Are their benefits to doing skullcrushers on an incline bench instead of flat bench?

[@matthewp9217]

Any apps you guys recommend to log workouts/exercises/weight?

[@tengenengneng]

What other exercise could I replace Glute bridges (Air hump) with?

[@malikfaizanhameed6626]

in this phase most exercises have a fixed number of reps while in some the reps decrease in each set... so do we increase the weight in the ones we decrease reps like in phase 1??

[@d0ntr4p3m3]

Oh my god, I could feel a pseudo pump forming just watching those forearm curls.

[@sctttrn]

Hey Brandon, what shorts are you wearing in the legs workout phase? They look comfortable.

[@Cris18Martinez]

1:00- wouldn't that be pretty much all front delts???

[@minekris1]

My I ask a question.I have been working out for like 7 months so will it be good to do the 1st phase for like 1/2 weeks and then go the the 2nd phase or I have to the full 12 week 1st phase?

[@Burtonracingboard6]

SO MANY WORKOUTS!!! YES!!!!!

[@tonikroos03]

how big is ur arm brandon ???

[@lalitamulani6041]

can we do Skullcrushers on a flat bench too?

[@sirswagington9301]

I need some serious help bulking up. I am 13 years old, 5 ft 6 in, 90 lbs, and so skinny that its unhealthy. My goal weight is 120 in 10 months. I often have trouble training my back because i just feel it in my shoulders and arms and not my back. I have made sure i have good form too. Please help me.

[@xBM6795x]

I know I'm gonna get flak for asking but, What are you guys' education background? Certifications and such?

[@JG-dn5lj]

What kind of shoes do you use for squats buff dudes?

[@bilboswaggleworth6066]

Is there any alternative to the air humpers? I'm a fatty and I would look so bad doing those lol..

[@basompier4890]

3:18 Adidas Samba - love those shoes...

[@JPG88D]

"What you wanna do" is like this awesome video

[@justinbelford4714]

Can you guys fix the link on your website for the 12 week program. The youtube link says Phase 2 but it goes to Phase 1. Thanks

[@sxexbxaxs]

Why the video does not match with the pdf on the website -- the video starts with bench press ???

[@burntbagnet]

my gym doesn't have that for landmine press. what can i do for a substitute? thanks.

[@HammerBlow500]

I swear the shrug face is going to be like a new gym meme XD

[@wendommon]

when will you post phase 3?