Buff Dudes 12 Week Plan - Gym Edition - Phase 3

[@troglodyte01]

Day one: 0:00 Day two: 2:41 Day three: 5:07 Day four: 7:13 Day five: 9:08

[@manuel_cojocaru]

Hudson became really shredded. Really nice progress right there!

[@buffdudes]

Thanks Cojocaru! Always trying to keep up with Kratos... :)

[@MeBeYours]

Phases 1 and 2 were hard but werent killing me. After day 1 of phase 3 I can already tell this phase is going to kick my ass. Those supersets are killer! Thanks buffdudes

[@randydrew66]

Just finishing your older 12 week plan, going to start this one on phase 3. Can't wait i'll be done with the older one tomorrow :) made some major gains, thanks guys!

[@tsangroy3189]

I love your videos ， exercises base on free weight , good for gyms that does not have that many equipments.

[@brandonmurphy4539]

Oh my goodness. Had a time with super sets. Hoping next week is better

[@Gam5114]

Hey buff dudes thanks for all the videos. Really helping me in learning that proper form and I'm really feeling and seeing a difference. Keep it up and stay Buff!

[@abayady1]

COULD YOU PLEASE MAKE A TUTORIAL VIDEO ON SPLIT SQUAT TWISTS??? I'M REALLY STRUGGLING WITH THOSE AS NO ONE DOES THEM AT MY GYM. IT'D BE MUCH APPRECIATED!!! BY THE WAY, THAT LAST SUPERSET FOR DAY 2 IS A KILLER!!! I LOVED IT!

[@hodzicd.4086]

Dont forget to like their videos to support them! Great content as usual. Keep up the good work!

[@snakemont]

i love to workout my calfs...love IT. use to have NONE...now they are growing! thanks to you guys!

[@Maria-td1er]

i've been waiting for this for days! thanks dudes! :D great program. i'm at the 3rd week of phase 1. still on the go.

[@thevenicebeachrat]

You guys always have great information for all levels and abilities. Thank you

[@andaeae]

Awesome exercises! Thx for giving some input

[@fyrepig411]

phase 1 and 2 me to myself, "Brandon and Hudson are alright dudes. I'm feeling great!" phase 3 leg day, me to myself "Brandon and Hudson, yeah I hope they both get lemon juice in a paper cut under their nail!" holy fuck, its on now! this program has been a blast. thanks for everything you do!

[@MrSasuke2222]

Damn Hudson! You look huge man both of you totally are an inspiration dudes! The Buff Brothers awesome channel cheers to both of you guys from Mexico

[@saihinadir]

You guys made some good gains! and you particularly Hudson! thanks for the plan, by the way.

[@XTheSpartanX7]

havent been on this channel for a while. Holy shit !!!! yall have some awesome content. the long haired dude looks like thor !!

[@josephdiller2312]

so pumped to try these workouts!!

[@Shreddah]

Hudson really made some gainz since I started watching this channel, which was about two years ago.

[@georgemouxios8248]

ok i laughed so hard with the lady that was "turned on"!!! hahahahah really great program!!

[@arturomorales966]

As always, thank you gentlemen.

[@murderousintent1426]

I prefer doing pre exhaustion before training arms by having a fap marathon

[@GushamSHOW]

Really loving the program so far, I am on the last week of phase 1 and i'm already feeling much stronger and more energetic. My only problem is that my gym doesn't have all these legmachines and only one cable machine, should i go with the home workout instead for this phase?

[@zakkennedy3204]

What is the advantage in doing the high reps (15,12 area) for the program, compared to lower reps (2-6 area)? Still pretty new to lifting, just not totally sure. Thank you Buff Dudes!

[@00RUSH00]

Does anybody know what shoes Brandon is wearing at 10:48 ?

[@TheSupersoldier1234]

How big is that gym like 12 miles wide and 12 miles long?

[@Overkillairsoftteam1]

ill tell you something, its not as big as Planet Fitness's cardio section

[@alexrulez6243]

What kind of shoes should you wear to the gym for legs? I been wearing running shoes and I heard those are bad. I tend to have a wide stance when I squat.

[@Gymrat-1985]

Great videos brothers !

[@benjaminvan2297]

Hi guys,first i would thank you for the program. I wanted to know if we can switch the days? Like 1 shoulders 2 hamstrings 3 Biceps triceps 4 squats 5 chest back Thank you guys :D

[@joshjohnston7388]

Benjamin Van I've seen the BUFF DUDES say you can switch days if that works for you. Personally I find that as long as I'm not trying to hit a chest or back day immediately after shoulders, I'm good. It's really hard to hit your chest and back hard if your delts are already blasted from yesterday, since they're secondary in almost every push/pull upper body movement.

[@Kiki-la-menace]

I love this phase's supersets but always seem to hit hypoglycemia in the middle of Day one's workout. Should I ease on the weights / rythm or bring supplements for this leg day?

[@rachelpineflavor]

Hey Dudes! I'm loving this program so far, I just started phase 2 today and have already seen a lot of progress. One question though: are we still pyramiding up in weight for the exercises that have the same amount of reps for all sets (like 4x12)?

[@jamesdarby4344]

Can i ask if there is any way of doing the bench press whilst keeping front delt use to a minimum other than just locking back the shoulders and focusing on the chest?

[@aaronkriever1361]

Hey Buff Dudes, I'm going through this phase right now, I love all of your videos. I'm wondering though, since a lot of these exercises seem focused on high reps to get good volume and form down, is there a time that you recommend taking a day or two to exclusively work on max weight and PR's? I like your high rep workout plan because I'm kinda thin and it helps me gradually build up weight, but I'm not sure when would be the best time to focus purely on finding my max weight for some of the core workouts.

[@LiLsam972]

I enjoy your videos :-) source of motivation (y)

[@lagatrella]

Dudes.. You Da Real MVP :')

[@suzybee1095]

how long do these workouts take you guys? I finish each day in about 30-40 min but I usually try to aim for 45-1.5 hours (only 1.5 leg day) so I've been adding extra sets/more exercises. It's a little less volume than I'm used to so idk if it'll benefit as much? I like the plan a lot tho

[@PROJECTHULK1]

You guys are too funny, nice train dudes.

[@MarkyMark_]

Any chance on collabing with Bart Kwan?

[@monkeyboy2458]

What do you do after the 12 week plan?

[@iZambyHD]

Hey Buff Dudes, i've been going to the gym 5-6 times a week for a while now, and i feel like phase 1 is only going to slow down my progress, do you think i could start on phase 3 and skip the previous phases?

[@azrie-6900]

I'm an active person, finish Shaun T insanity last year, continued with it then switched to p90x3. then T25, never went full weight training. just started phase 1 last 2 weeks. this is my last round of phase 1. is it okay for me to continue to phase 2, knowing that i did not finish all the sets & repetitions due to it being hard.

[@Ixnatifual]

Looking buff, dudes!

[@pangeyi]

awesome video!!!

[@baciudenis7910]

Hi Buff Dudes, Ive got a problem. My wrists are killing me when doing dumbell flies. Do you know how can i fix that ?

[@kommerikkedet5356]

Greethings..Buff dudes nr 1- and 2.. I have a question for you Guys. I have been skinny, had a weight on 71kg, and now I am up at 77kg = 6 + kg in 30 days. My height is 183cm - 6ft. Is that a good start? Or could it have been better, I would like to hear some advice! thank you! :)

[@LoadedWZ]

Quick question... I love your workout videos and stuff, but what happened to the healthy food recipes? Haven't seen one in a couple of weeks, just wondering.

[@DRH06]

Are you guys doing any cardio on this phase?

[@yakirtatelbaum9914]

When will there be phase 4?

[@thelegendofstonecoldstevea3205]

YEAHHHH BUDDY 5 more weeks to go!

[@buffdudes]

Ohh yeah! Almost there!!

[@thelegendofstonecoldstevea3205]

Buff Dudes Absolutely loving it, keep up the good work and thanks a million.

[@jlerner1991]

You guys rule.

[@MeBeYours]

Hey buff dudes so I'm starting a 6 week cutting challenge on monday and have been doing this 12 week plan currently on week 9. So when it starts it'll be the beginning of phase 4. If I was to eat absolutely bulletproof clean and continue phase 4 for 6 weeks instead of 2 do you think I could make a really good cut? Currently 212 at 6'1" haven't lost a ton of weight on the plan mainly because my diet hasn't been spot on. Have definitely put on a lot of muscle and strength and feeling good.

[@MeBeYours]

I mean instead of 3

[@sUncreen245]

that half rep squat dude at the begining....

[@TemtSleepy]

What should I do if I knee hurt when I run

[@dangstera5147]

Those 1 legged glute bridges make me feel like i'm gonna get a pulled hamstring.

[@Perun-eh7fp]

Hi guys. For the underarm barbell row, can we just do regular barbell row?

[@rubberduck2401]

ofc you can, it will hit back in slightly different angle and somewhat less use of biceps, every exercise can be swapped with exercise that is focused on same muscle (sry English is not my first language) Few years ago when I started going to gym this was my first plan, now no way in hell I would use this, ok only phase 1 and phase 4 would with a lot of modifications, because until P4 they hit big muscle groups (chest and back) only once a week like in every other bro split, P1 is good because is full body and hitting it 3 times is optimal for that type. If you are new to gym or exercising any program will make you get gains (noobie gains) even just looking at people working out. Don't think this is miracle and set in stone, think of it as a guidelines. See atlheanx, jeff nippard or jeremy ethier videos for best type of splits than compare it with this one

[@1rickopotamus]

Arms cant grow doing shoulder day and then arm day after chest and back day. Overtraining?

[@tonikroos03]

how much ya bench brandon ?? srs

[@thebighead658]

That moment when u get injured and u hate everything :O

[@harrydouglas9617]

Hell yes

[@Krimbopulous]

Bummed shoulder from hockey. I'm dying.

[@thebighead658]

Chris Scheben been there my friend ,worst ever

[@Kris_toastttt]

I realized I was doing the t-bar wrong when i got home and watched this video lmao my lower back is killing meee

[@thetrainguy1]

Now I have to go back to the gym and redo everything.

[@Humblebeast0509]

Where do they live?

[@strengthoversize]

I'm gonna become a Buff Dude once I reach 170lbs of only muscle. You watch me do it.

[@MonsterFishCraze]

That's physically impossible.

[@Jesperprodss]

omg hi we finally meet again

[@strengthoversize]

TYRONE JACKSON Long time no see my Toronto ninja!

[@prisonmike3856]

Calling 170 lbs "Buff" LMFAO

[@prisonmike3856]

Calling 170 lbs "Buff" LMFAO

[@furqanrabbani]

As a college student, phase 3 and phase 4 seems a bit difficult for me because you have to go to the gym like 5-6 times a week.. Should I proceed? I'm currently at phase 2 :/

[@joshjohnston7388]

Furqan Rabbani It can be real hard to find that kind of time. If you're a real serious student it can be really hard to get that many days but if you keep your pace up and your rest times low you can bang these workouts out in like 45 minutes. Do you have a gym on campus? Yeah it sucks to show up to class sweaty but that's what that body spray shit is for. Good luck, man.

[@CLDJK152]

Hey buffdudes, on day 4 your pdf tells me to do reverse bench first but here in the vid you are doing it second, which would you recommend?

[@CLDJK152]

Also thanks for a great workout plan, i've really been enjoying it thus far

[@anthonyruggiero7489]

There is not seated calf extension machine at my gym, variations?

[@anthonyward2433]

sit on a bench with your toes resting on a weight plate with a barbell/weightplates on your knees.

[@jakeisrael7899]

help hep help please answer this. For single leg or arm exercizes where it says 15,15,15,115 do we do 4 sets on both legs or arms?

[@jakeisrael7899]

+Jake Israel 4 sets i meant^

[@drinkbottle64]

Anyone wanna help me out here? 16 y/o and I've been doing a full body work out 3-4 times a week for the past couple of months, and I've noticed I've been going heavier with the leg press, bench press and the dumbbells or just everything in general. Is it time I started a 3 or 4 day split and used more compound movements such as squatting and deadlifting?

[@anthonyward2433]

stay doing full body workouts as long as you can and as get as heavy as you can without sacrificing form until you stop seeing gains or your body stops being able to recover. then split the workouts up

[@masonmchargue]

What gym is that? It looks so nice.

[@JustWin98]

I think it's LA fitness

[@xaviertademy3105]

On the incline dumbell press close grip I feel it all in my shoulders am I doing something wrong?

[@buffdudes]

Really concentrate on keeping those shoulders down and back, keeping the shoulder blades pinched together

[@xaviertademy3105]

Buff Dudes thankyou much appreciated I will try next time around

[@Ukrist0]

So I just finished Day Two. I feel like a motherfucking Space Marine after doing this. Truly Brutal, love it.

[@hemendrasingh4737]

Is it safe to eat 15 to 18 eggs in a whole day in summer where average temperature is 40 degree Celsius???

[@hemendrasingh4737]

***** thanks frnd. Some people says that it's not good to eat that much eggs in summer coz it creates a lot heat inside the body??!!!

[@rapjass]

I'm afraid that I will snap my wrist or something with the commando rows since the dumbbells are round at my gym, any alternatives?

[@jcrdk4442]

Here's an alternative grow some balls

[@zZKingBuddyzZ]

You can just do regular rows using your gym's Dumbbells. Or if they have a row machine (not seated row) you can do that as well. You can even do regular grip barbell rows too, but I wouldn't since they chose to do a unilateral exercise.

[@jdothman8575]

HA GAYYYY

[@rapjass]

john kehoe Yours must be so big to insult someone on the internet when he asked a simple advice lol

[@rapjass]

zZKingBuddyzZ Yeah I think I'll stick with the regular rows thanks for the tip though

[@ramonadame6466]

I'm just finishing up your last 12 week program...My question is do I have to start this new program from the first phase or can I start it on the second phase..

[@buffdudes]

Hi Ramon, if you feel the first phase isn't necessary you can begin with phase 2.

[@ramonadame6466]

Buff Dudes ok cool and thank you for your awesome workout programs...

[@Mantorok]

+Buff Dudes If you would recommend one of your two latest (I don't know if you have more) 12 week programs, which one would you recommend first? I've only been doing Starting Strength for a few months now.

[@concain]

On the squats you can see the right way and in the back, the wrong way of doing it.

[@_RealStray]

Brandon why are you so goddamn strong

[@pacey2509]

we're on the last week of phase 2, phase 3 looks scary, check our progress on our channel :)

[@likeme711]

I AM A beginner i started workingout 3 monthes ago can i follow this plan or its desined for B.U.F.F dudes only ?

[@kidrebel1121]

Yes. As long as you do the exercises correctly, warm up before hand, and use the correct amount of weights for your level you can do it.

[@joshjohnston7388]

bling bling Keep the weight light enough that you can keep good form and hit real close to the target reps. I'm a novice lifter. Started BUFF DUDES plans last year, plus I'm a little guy. But I'm getting awfully ripped over here. Not looking like Thor just yet. More like The Flash. But that beats looking like a pot-bellied frog, like I was.

[@SinnerTwin15]

Am I the only one who sometimes after I'm done with my workout just stay in the gym and look at the people who have no clue what their doing?

[@399636928504]

dumbel pull over for lats or chest

[@anthonyward2433]

i think it works the chest and the lats. helps to expand the chest to allow more blood flow into the muscle and provides a good stretch for the lats as well

[@399636928504]

thnx bro

[@399636928504]

do it will increase my lats because i do this exercise for my lats only not for chest

[@joshjohnston7388]

Abhishek Bhaduri Gets into those serratus muscles real good too. I do these and some of the big veteran lifters look at me like I got a cheat code.

[@BeunSoldaat]

if i try to squad my back heel gets of the floor anyone got tips to help not to?

[@buffdudes]

Work on your flexibility in your hamstrings, lower back and calves.

[@MMAisLife617]

Put 2 and 1/2 lb plates under your heels

[@BeunSoldaat]

Buff Dudes​ MMAisLife617​ thank you I'm gonna try that

[@oaslayer]

TheGamingNoob widen your stance, put your feet outwards. someone once said, squat movement is as if you're gonna take a shit in the bushes xD

[@BeunSoldaat]

Rob Zomerdijk​ thank you I'll remember that xD

[@razorback1171]

Where's the buff dudes?

[@VoodooToad]

I'm starting phase 1 this week, am I a bit late?

[@squirrel-x8n]

It's never too late to become.... A BUFF DUDE!! 💪

[@SS8styles]

It'll be late if you give up because you think it's late

[@buffdudes]

Never too late, Frog! Good luck dude.

[@squirrel-x8n]

hey buff dudes, i am 12 years old and i am 5ft 3inch, when should i start working out? P.S. you guys are awesome, you are my inspiration to start working out (i do calisthenics because i dont want to stunt growth) and you guys should keep doing what youre doing, With great buffness, Justin

[@KyleDuffy00]

You should wait until your 13-14 and then start lifting , I'm 14 and I'm 5ft 10 which gives me an advantage

[@azrie-6900]

Day 2 killed me. Been 2 days it killed my chest.

[@brilliantfranz]

Any ectomorph who have followed these 12 week plan? Any comments?

[@kommerikkedet5356]

I forgot to say, I have been bulking / eating like an horse.

[@BeunSoldaat]

can someone help me to get more motivated to work out at the gym?

[@jcrdk4442]

Your fat go to the gym

[@BeunSoldaat]

thats motivating.... lol

[@joshjohnston7388]

TheGamingNoob Just imagine Arnold yelling at you. DO EEET! CAHM AHN! GO TO THA GYM! COME WITH ME IF YOU WANT TO LIFT.

[@BeunSoldaat]

Josh Johnston hahaha thats a good one :P

[@MuZzE1780]

Booom

[@farpsy]

The next thing they have to make a tutorial is about the steroids they take. Like the recipes they do.

[@hansblitz7770]

I won't do the hip thrust thing in the gym. It makes me feel too retarded even though it works.

[@oaslayer]

Hans Blitz if it looks retarded but works, it ain't retarded... as if people are gonna look at you wtf do you care

[@hansblitz7770]

Rob Zomerdijk They even said it looks awkward in the video. You probably use the hip-abductor and text your homies "good morning" LULZ.

[@oaslayer]

Hans Blitz i never did hip-abductor.. but i never feel ashamed of doing exercises that may look stupid.

[@Luizhenpr]

first?

[@bart7426]

10:00 booty