Buff Dudes 12 Week Plan - Gym Edition - Phase 1

[@lastofmykind8]

Thank you guys so much for doing this and making it available to everyone for free.

[@brandonmyleswhite]

lastofmykind8 our pleasure! Thank you for the positive feedback.

[@Ivan-ct7tm]

The buff dudes are so nice they're giving the whole entire program for free with everything u need

[@ComedianOmarTarango]

It doesn't matter how advanced you are, this Phase 1 is no joke! Great program!

[@GV-du3fi]

Buff Dudes, have helped a lot in terms of my gains. I went from being 120lbs to 160lbs lean with a lot of their tips, in my first year. By far the best fitness channel on KZbin. Keep it up guys, I hope to be 185 lean at the end of this year so I can compete. (I don't bulk either, never have)

[@lwAtErOnEl]

Whoa, just noticed that the channel has over 420k subscribers now. Doesnt seem that long ago when the Buff Dudes had around just 100k. Well deserved for sure!

[@username6333]

You two are the best. Most other KZbin fitness channels try to get money out of you when you ask them for a program.

[@Sephirothz111]

"What you wanna do is...." Just love hearing that! Keep it up guys!

[@zachg427]

I just want to stop and say you guys have solely motivated and inspired me to get out there and start exercising again, i have been trying for years to get back into it and never could. You are walking advertisement that your plans work, and how you explain and do the exercises is so easy to follow its amazing, my girlfriend and i have started the 12 week program this week and today we are on day 2, thank you for all the information you give, you are truely changing peoples life for the better and in some cases probably saving some. Thank you for being amazing and showing me how to be a B.U.F.F dude!

[@luukjilesen8939]

Day one - check. Thanks for sharing the knowledge without wanting something in return. Respect!

[@listofromantics]

Video idea: Picking good workout routines/plans, especially for beginners, once your current routine/plan has run its course. One of the big issues I had (Long, Long Ago, in a Galaxy Far, Far Away...) when I first started strength training was transition between plans, looking for something "new" or fresh, challenging and beneficial. One of the pitfalls I would fall into was unknowingly detraining myself by picking a routine/plan that was either too simple/not challenging enough for my current level of fitness or was lacking in certain exercises or groups of exercises, such that, I was losing the gains I'd made in strength (or size). Older and wiser/more educated, I no longer have this issue, but I think it's a pitfall for many new to weight training, who haven't had exposure/education about fitness, A&P, kinesiology, etc. etc. They start a program, see good results, want to build on them, but either don't know where to go, what to do next, how to do it properly, or how to adapt a program to add-in or adapt to their current needs.

[@listofromantics]

P.S. Good video series. I've greatly enjoyed your channel.

[@buffdudes]

Nero Wolfe Thanks Nero. And that's a great idea "Construct Your Own Plan".

[@xozeboh4179]

so what would you suggest then

[@abdelrahmanosama375]

Who the fuck dares disliking a buff dudes video !!

[@demetriussage7447]

Mike Chang

[@abhinaysalvag]

Fucking mike chang

[@cyriszx]

Aboody Osama It's Mike Chang because they don't teach about ancient chinese secrets

[@Desieh]

THIS IS SPARTA!!!

[@pangeyi]

I am IN!!! I am going to finish what I need to read and Start the training with you guys!!! Buff dudes.

[@brandonmyleswhite]

Hell yeah warmper H.Y

[@pedromrls6]

Day 1 0:00 Day 2 5:13 Day 3 9:00

[@EGYPOP]

Javier. god bless!!

[@Mikesanity_]

I'm currently doing week 9 for your other 12 Week Plan! I will jump into this right after. I really enjoy your workout and tutorials! You guys are real role models of mines. Thanks for transforming my life Dudes!

[@Marchand2]

Phase 1 - Day 1 .This workout completely destroyed me, I suffer just getting on one knee to tie my shoes and get back up again not to mention my triceps which are also destroyed ... Can't wait to recover and do it again hahaha! thanks Dudes

[@michaelchan9919]

Trying this today at the gym after work! Stoked

[@azyoungstar3]

Your deadlift is beastly good job man you are a buff dude

[@eleanorclub]

Dudes--thank you so much for your quality content. First time I've posted here, but I've long benefited from your exercise (and recipe!) videos (and humor!). In fact, whenever I'm looking for the correct form on a movement, I come here. Thanks again.

[@piterdegraaf4337]

I allready did the first day of the Gym Edition this morning. I am beginning to feel Buff. It's a start, maybe I will look Buff in 12 weeks.

[@debeastdueeast]

You will look somewhat bigger and you will feel the pump in your muscles, but I don't think you're going to start looking buff that quickly. I'm inexperienced on the topic, but I'm guessing 9-12 months for "buff"ness.

[@piterdegraaf4337]

debeastdueeast Well of course I don't expect a Buff Dudes physique as the original Buff Dudes, but I look forward to gaining some strength and muscle mass during the 12 weeks.

[@debeastdueeast]

Piter De Graaf Yeah, you're going to get much stronger in the first 3 months compared to your first day, at least in my experience. I say 9-12 months because most of the people at my gym that I consider buff say they've been in the gym for about that long, if not longer.

[@sugaqube]

Yo Dudes! Great video and I can't wait to start! Not quite in as good shape as you guys at the moment and digging your enthusiasm and knowledge! Looking forward to buff! Cheers from Edinburgh! Keep it coming

[@jacobgonzalez1254]

I feel special to witness a buff dudes video as it just came out for all of you who come thirty minutes to a couple days later I was here- dis guyyy^^^

[@TheLuisgarcia66]

What a week made and presented work out video especially with the best pdf to down load free. Very impressed by all. Great stuff thanks

[@TheLuisgarcia66]

Week should say well !

[@bernardofn]

Just finished today the first week! Thanks for your help!

[@Captain_Blak]

Hi guys, I ran the London Marathon last week and I will be using the 12 week plan to get back to weight training... wish me luck and thanks for the plan!

[@jessesmit2907]

Got a gym membership today, let's get buff!

[@delano.1468]

Started with day 1 today. It was an amazing workout! No doubt finishing this program! Great job. Stay BUFF!

[@Nara-M97]

I want to thank you guys for helping us out! It's cool to see that you have fun with helping us :). Keep up the great work!

[@LV-oh1jg]

Not exactly on the topic of this video, but how's the young dude doing that you introduced to working out?

[@buffdudes]

Ian's been super busy traveling the world as part of his college courses. Once he's finally back in the US we'll have to catch back up with him!

[@raydrann]

***** lol thats been on my mind also

[@kale1whit]

I started this morning! Awesome workout! Thanks BUFF DUDES!

[@alisalmanmedan9057]

week1 finished ...thank you guys ... really thank you

[@sammy9395]

Buff Dudes I have been following you guys for a while now....I want to be a buff gurl and started your 12 week plan. I feel there is a lot of shoulder exercises in your compound exercises. Deadlifts and overhead presses are intimidating for a girl with no experience but been watching your tutorials. Do you have more videos for females with workouts that aren't so focus on shoulders and chest coming? You guys are great.

[@finansGCS]

So I have just came across this and looks like am going to give this a try.

[@karimjundi2941]

Awesome video guys. Just started going back to the gym after six months due to breaking my Metacarpus. Going to start with your system and lets see how it goes.... minus the protein shakes though.

[@KingMatthewx]

5.30 AM at the gym.. boys, you really want it ! thanks for the video, great as always !

[@jorgeroces17]

Need to plan my workout schedules. With the new buff dudes videos I can do it in home or gym

[@mymycaro]

Thanks a ton buff dudes. Good luck everyone starting today

[@elvistineo7186]

Going to give it a try dudes ! thanks for taking your time posting videos for you fans. 💪

[@l1k0s4ever]

Can't wait for phase 2 gym edition

[@harisdaniel511]

Yayyyyy new workout plan.love u guys.hope my chest gonna be balance

[@donisnake]

the pronouncing of Russian twists had me dying lmao hahah ,btw I'm 17 working out for 10 months ,following your advices and most importantly getting buff...keep going guys you're the best fitness channel on the internet ;)

[@zakizitouni3195]

best channel ever thanks for correcting my mistakes

[@saravananramesh3222]

Superb , rocking , awesome and mind blowing.... I feel those words are less to describe the quality of the vid ... Thanks a lot Buff Dudes .... Hope u would also include tips to prevent and recover from injuries (like elbow pain which is the most common one I see among my fellow gym dudes .... ) Thanks once again for helping us become better and awesome!..

[@RatedTForTech]

still working on the 12 week plan for 2014! can't wait to give this one a try

[@goliamkur]

with what exercise can i substitude the kneeling landmine press?

[@plop8775]

Would it be possible to change up the exercises by using kettlebells instead of bars?

[@aymankasim710]

Do you dudes recommend doing your workouts twice a day just for the fun of it? Sometimes I just get a boost to workout again

[@jmodic]

Do u guys have video on how to do assisted dips with the bands?

[@SorinSecan]

Solid workout! Started today phase 1 day 1 :D

[@tahntalus]

is there a barbell bent over row instructional video?

[@simonasdeksnys7224]

How do you pick up a barbell for the glute bridges on the bench if u don't have a gym partner?

[@ellysantana7814]

Love this video! Best one I've seen on KZbin

[@Dbh2650]

Quick question, why not actually let the weight lie "dead" in your deadlifts? Any point in using the momentum of the bounce when pickup the weight back up?

[@josh_wah]

does it matter whether or not the bent over rows are reverse grip?

[@jonf.7363]

im starting this and have one question. when moving up in weight, whats the increments? are we maxing out here towards the end of the set?

[@sjohn-777]

Thank you .... love you guys !! from india

[@BladedShamrock]

what would be the best way to space out those 3 days during the week? (like say 1 training day then 2 days rest before the next one).

[@Mantorok]

Is this better than the last 12 week program? I'm was thinking about picking up the last one but then I stumbled across this one.

[@mrccc90]

Massive work as usual! Keep it going guys!

[@aguven]

@Buff Dudes Buff Bros, I ve already completed your previous 12 week plan twice. After that, the 1st phase of this new 12 week program seem to me a bit easy. .It is like to make the body get used to working. I dont feel any soreness after that. So do you recommend me to stick with 1st phase or should I skip to the 2nd one? Advice please :)

[@Braga_18]

Great tips and workout will start this soon thanks!

[@bklyn12]

Hey guys! You guys are the best trainers on KZbin. Would you recommend this plan for beginners trying to lose weight? Can you give advise on what exercises to do for beginners and at what point should one start lifting weights? Thanks a lot.

[@rellirellikeht1026]

leaving comment here to see replies same think :D

[@brandonmyleswhite]

bklyn12 This plan is excellent for beginners. We built it to in a progressive way. Phase 1 will consist of full body with more focus on compound movements to get everyone used to the foundational exercises. Start light, practice form, reach range of motion, and build the confidence in your lifting. One way to get good at lifting weights, is to lift weights. Stay in phase 1 until you feel ready to move on to a more complex split, like phase 2, 3 and 4. You can do weight training at any age, but the load, intensity and goals should differ if you're in you preteens.

[@bklyn12]

brandonmyleswhite Thank you so much! I'm soo excited that you replied! :D

[@anuragsai8309]

Can I do squats if I had an intervertebral disc prolapse like 3 months ago?

[@Orrey1]

Would this be good for someone just starting at the gym?

[@timleung5204]

On day 3, is it chest dips or tricep dips? thanks!

[@JuanChavez-lc6xr]

For those exercises that don't require pyramiding down the reps (say, front lunges), do I stick with one weight for all the sets, or do I also increase the weight for the following sets? Please, I would like to know!

[@Tomas102956]

When can u guys do a DIY for a platform.

[@acquirebacon]

good job on the deadlifts Brandon!

[@sonia417]

Look,it`s buff Obi-wan and Thor :D So happy when I see that form on squats ^^ Awesome video,love it

[@bigguy1792]

Do we leave a reste day between every day ? So one day I work out then the next I don't and then I work out so on and so on ?

[@imhellag]

I am trying to understand the different workout programs you guys have graciously provided. There's the 8 week guide to getting in shape, the 12 week more advanced program, and now the new 12 week plan for home and gym? What situations call for each program?

[@metrocook]

Salute to you guys. My gym doesn't have a free form barbell so can I perform these exercises on a Smith Machine? :)

[@MrElken]

You guys should update instagram more often!!

[@patsrock789]

I am a high schooler and want to gain muscle mass, so how would you recommend I structure the pyramid sets? Cut the reps in half and increase weight? Thanks and keep up the great videos!

[@donaldseo6902]

is it ok to do regular squats instead of front squats? I've tried the front squats and i was not comfortable with the posture

[@joestohr1653]

On Pyramid Sets generally speaking how much weight should one increase on each set?

[@chef1110a]

How much weight shouldn't you use for your deadlifts and squats. I'm 150 lbs trying to put on strength and size.

[@124lanky]

Starting today with swimming on alternate days. Hopefully post some results in 12 weeks.

[@jamest9128]

Would you say that doing 5x15 or pyramiding down in reps and up in weight is more beneficial?

[@XAgenerationAX]

So is this geared towards building mass or strength training?

[@松萧劲]

great exercises, but is 3 days enough? 4 day rest a week seems a bit much??? or can add some cardio in the spare days?????

[@Uraharatix]

Would you recommend doing your old 12 weeks plan , and then doing this 12 weeks plan ?

[@jermainescott3746]

Hey fellas,I almost got confused,bevause I just seen your prep 12week program and thought I did the wing I've :-) I started the phase 1,squats,bentover rows,overhead press,external rotation,calf raises and mountain climers/planks, does it go with the other 4-6,5 days, and 7-12six day split?

[@letsgojaeden7250]

Are the external rotations good for baseball?

[@vegantrader1]

heyy dudes so should we do cardıo ın our rest days ın thıs programme ?

[@healthyintellect]

Who is the guy in the background at 4:25?

[@rattletop]

out of topic - Brandon what pomade / hair gel u use for styling?

[@futuristicvisionary1075]

My gym doesn't have a t-bar row what can I substitute?

[@idknuttin]

Is this for building muscle mass or getting rid of body fat while maintaining muscle mass?

[@adamlatchana6403]

Great workout guys. But at the moment i cant do any squats or bent over rows due to a weak lower back. Are there any other exercises i can do? Im.on day 1 of phase 1. Please help

[@000mrshooter]

It ain't easy being a BUFF DUDE!!!!

[@wuillians]

Could you guys please post this plan for the JEFIT app?

[@nguyenduong792]

do you increase the weight after each set or no change at all throughout the exercise?

[@cjb9889]

Is it okay to change this phase from 3 days a week to 4 ? and then on week 3 just complete the days remaining so that you have done each day the same number of times ? And can i still do weighted running or non weighted running for cardio even on days working the legs ? Lastly My gym does not have the t bar row. What can i do instead ? Buff Dudes

[@kylerichey2492]

Would it be good to do one of the days twice a week if lacking some areas or just stick to 3 days a week?

[@Nighthawk391]

I don't know if I'm just being stupid here, but locking out completely on dips definitely adds to the exercise for me and it doesn't seem like you guys are doing that. Any particular reason?

[@andrewhall7930]

Note: In phase 1, try to decrease your rest times as each week passes. Example: Let’s say you start out with 90 seconds rest between sets on the 1st week. Try to hit 60 seconds rest time between sets on the 2nd week, and 30 seconds rest time between sets on the 3rd week. If you want more of an advanced phase 1 (home edition), try to circuit train through the first four exercises back to back, with only a 90 second rest before starting the next round. After completing the 5 rounds of the first 4 exercises, you will then move onto the other exercises to finish up.

[@NSags12]

The amount I can deadlift doesn't involve the big plates so my bar elevation is fairly low. This requires me to have to slouch to grab the bar, any tips?

[@TheReddyMovement]

im two weeks into the older 12 program do you think i should switch over to this?

[@chavogaming1]

Loving this channel thanks dudes! 👍😎

[@MisterSickGuy]

Hey dudes! 1st thank you for your videos being the best fitness channel on youtube right now, what do you guys do at some point when you feel your progress completely slowed down? Do you change diet? Vary exercises? What should be done?