Buff Dudes 12 Week Plan - Home Edition - Phase 2

[@taledarkside]

DAY 1 1:13 DAY 2 7:18 DAY 3 11:14 DAY 4 15:36

[@buffdudes]

taledarkside Thank you! That's actually a great idea, we'll add that in the description of the video.

[@Jae_Garcia]

i am glad u made a donation link thank u for providing all the amazing videos of working out and meal prepping and DIY DUKE for free dam right i will donate i want u guys to keep going please don't ever stop making videos i am addicted to your show and its the only good show on youtube that means something and helps us get there thanks buff dudes

[@buffdudes]

Thank you Jae Garcia we both really appreciate it, and your continued support! Lots more vids on the way. :)

[@Jae_Garcia]

so glad Buff Dudes made a link to donate to their channel damn right we should pay they make amazing videos with great comments and positivity and humor lol thank u for making these workout videos and meal plans and diy duke vids please don't stop making videos keep this going its the only good channel on youtube that is actually helpful and addicting to watch

[@jakemeades356]

this is great, i'm not using this programme because i go to the gym and am currently doing a different programme (lohilo) but its great you guys are doing all of this for free. Very inspirational too, keep up the great work!

[@buffdudes]

Thanks Jake Meades we appreciate it. :)

[@Namdrac]

Starting day 1 of week 7 from your last 12 week program. Seeing some great results so far. I can't thank you guys enough and I'm always spreading the word about you guys. For two years you guys have changed my fiancée and my life, before we were just just aimlessly wondering the gym and you guys gave us the direction and motivation we needed.

[@buffdudes]

Thank you Robbie Ward we really appreciate that. Also very happy to hear we've been able to help. Tell your fiancee hi for us and keep going strong!

[@lichking164]

You're the best guys thank you so much! I'm on week 7 of your old 12 week plan,I see some changes :D

[@imhellag]

That home gym hamstring curl is the most creative thing I've seen in a long time wow

[@joseolandez7513]

You guys have motivated me even harder to stay focused and not give up to get to the level of fitness I want to achieve. Thank you and keep those videos coming.

[@StrengthinManlets]

Always love how you guys go into detail on every video. I think that's the best thing of your videos

[@TheAlexmercer360batmanfan]

FOr the last 6 years I have trained ghetto,totally ghetto,in my home,with two bags full of sand and rocks and having some sturdy handles on them of rocks(weighing upto 120 kilos each when fully loaded),I also had a 500lbs heavy adjustable sandbag. With them,I would do zercher squats,underhand dumbbell flies(really slow and nice form,and its the BEST chest builder in existence),strict over head presses(either unilateral or bilateral),bicep curls(unilateral/bilateral),one arm rows/weighted one arm pull ups,close grip upright rows and last but not least shoulder clean and push presses with that huge heavy sandbag(500 lbs adjustable). So basically after 6 years of training heavy and hard with them I got 21 inch guns and a 500lbs bench press 1rm in the gym,I am 6ft7inches and 315 lbs,and ghetto weights are amazing substitute to a gym,I was tall and lanky and looked like shit until started putting on mass,so focus on these movements using your 5-6 rep max weights nad get altleast 60 reps each session with all sets taken to failure an resting no more than 90 seconds in between sets,you will make crazy ass gains.

[@Hoooo33]

This is a really damn good series. I am so thankful that you spend time doing this for us. Thank you and well done.

[@mdavies117]

About to jump on phase 2, buff dudes! You've helped me break through my last weight loss plateau, while having fun with this new plan that has really shocked my muscles

[@joolie1h]

Thanks for this program and all your videos. My husband has lost 20 lbs and I'm down 10 lbs, so far. We're both getting a lot out of this and love how we're feeling and looking as we head into Phase 2. Can you do a brief video about how to attach the weight to the weight belt? Must be obvious but can't quite seem to get it right!

[@jan-hendrikmoritz8546]

I love the fact that you include the calves and the vorarms in your plan.

[@chimairanl9043]

I'm not going to divert from a UB/LB for a while but got some good exercise ideas again. Thanks!

[@AndroDiaz]

I like the idea to rack the bar on the parallette bar and just bench on the floor. Good idea dudes! A good tip to do dips if you don't have those bars is to get two sturdy chairs and just do dips on them, I have a bunch of tips on what people with no equipment can do to gain muscle at home on my channel if you would like more tips :)

[@AndroDiaz]

A and A I'm glad you like it! Good luck on achieving your goals man

[@Quizitix]

Really good video! Not using this to follow the phases, just finding different exercises and learning proper form with them, love it.

[@buffdudes]

Glad we could help Quizitix

[@lagatrella]

Dudes, thank you very much, I am working my ass to achieve my goals following your videos ... I already lost 13.5 pounds and my abs are about to pop.. I'm fuckin happy thank you very much!!!!!! Keep it going

[@buffdudes]

That's awesome Dastan Diaz happy to hear it. Keep up the great work dude!

[@Jae_Garcia]

i seriously love u guys there were workouts in here i have never seen before and tricks i never knew about thank u Buff Dudes

[@carlosalegretros7939]

You guys are simply the best!

[@TexasTechguy210]

Buff Dudes! Y'all are amazing, great home workouts. Just cut the gym membership, too busy when I get off work and 60$ a month i can do without lol. building my home gym so keep these home vids coming!

[@Calshreds]

Why was your gym $60 a month??

[@TexasTechguy210]

Gold's gym was expensive! 54$ plus tax

[@saulreyes7829]

You guys are awesome! Any more Buff & Buffer type parodies on the way?

[@fastspeedcar8576]

Can you guys do a video on how to perform a clean with the hips and wrist if so it would help a lot.

[@concretechad]

Good stuff , needed some new idea for home workouts.. .. ready to start this work plan with my son's

[@dcthesavage]

Always professional. I wish I had the room to build that power rack lol. Great video.

[@sooner91]

Are those metal pipes you're using for holding your bar for floor press? That's a cool idea, may have to try that.

[@Glenners]

Great video guys! Just a heads up to any noobs, do not underestimate the ab wheel as just an ab exercise. It's also like a straight arm lat pulldown, it will work your back and shoulders too. When you're fully extended it's putting a lot of stress on your shoulders and upper back, so work your way up to it. I fucked my shit up doing that before.

[@elainehmje]

Thank you so much this is great!!! I love ur programs. I do have a bit of question... Do u have a tutorial on how to properly execute an overhead squat?

[@GigaGinger-gb2fy]

Look good you feel good...and I feel good so you know what that means...thanks buff dudes coming along nicely!

[@buffdudes]

Keep it up Jonathan Cain !

[@filuo9058]

Wow! This is really awesome! Nice job!

[@The7MODY97]

oh my god u guys r the best thanks for your hard work and i will support you always

[@chrisharlin7096]

Awesome job Buff Dudes!

[@whatactuallyhappens9857]

buff dudes have some nice calves there! Would love to see you do a video dedicated for calve workouts if you haven't done so already.

[@buffdudes]

Thanks! We've done a calf video in the past but we will definitely have more in the future as well Dr.Phill

[@12345612349]

amazing job guys ! stay buff !

[@dontbethatguy2881]

What is a good replacement for the sit ups with the weighted ball?

[@Wayferrer36]

Sick plan guys

[@mylesmackey2430]

These videos are amazing. Please keep making theme.

[@darius3000]

Brandon and Hudson, I was wondering if you plan to be training into your 40s and 50s to maintain the physiques you currently have.

[@Shreducated]

Hey Dudes, how do I pick up girls if I'm doing a home workout? And what do I do if it's my mom or sister?

[@raz0rcarich99]

Go watch some Mike Chang.

[@Doodleedeedoodleedoo]

Well.... if you really incest on it, sir

[@Shreducated]

Doodleedeedoodleedoo Hahahah, that's punny

[@SAMKAJAVE]

First thanks guys.... In my gym there is no trainer & I am fresher for GYM but Watching your videos it help me very very much. Now last 2 months I regularly go to the GYM. I do cardio for 15 min then weight lifting for 15-20 min. That's my routine. but On my belly fat has no effect please help me.....

[@Vman9484]

I was wondering if you guys were gonna invest in an adjustable set of dumbbells, such as Powerblock or Ironmaster (The Two Best on the market as far as I'm concerned)?

[@mali22]

I don't have a barbell for landmine 180's; can I substitute this by doing the same motion with a single dumbbell or would that just be silly :D ? I've been doing it for the rest of the exercises so far.

[@stefanderidder1233]

Great vid man !

[@EddieRodriguez01]

I read you are doing other programs can you do one for boxing?

[@edvinurrutia6299]

Where can I get the new 12 week workouts, I'm on week 10 of the old workout

[@xI777Ix]

Dudes, do you do boxing (or any other fight sport) besides working out?

[@rellirellikeht1026]

Hey dudes on the bulgarian squats isn't the(calf bone don't know how it is called) supposed to be vertical to the floor at the bottom position.In the video you do it and it comes over the shallow part of the foot i heard doing it like this can lead to snapcity/depression/anxiety/analbleeding... you get the point.I ask this because i had meniscus surgery and i don't want to stress it(on the squats i get ATG with no problem)

[@IntoBlackHouse]

Hi Buff Dudes, Can you please tell us what are good muscle groups to work together on certain days? I am trying to get organized with my workouts, knowing I cannot work out all muscle groups to the best of my ability in one day, so it would be very helpful if you explained which muscle groups should be workout out together, i.e. back & biceps together, chest & triceps together, leg & shoulders together. It is pretty confusing to me what are the correct combinations, as I have heard several factors play into it, such as "pushing" and "pulling" movements associated with working that muscle group. Do I workout my back WITH my shoulders? Are my shoulders a completely different muscle group? I'm sure many other guys and gals here are wondering the same and would greatly value your opinion! Please help!!! :)

[@talevich18]

love you guys! thank you

[@626reyes]

@buff dudes. Would you guys recommend the bowflex selectech dumbells for a home gym?

[@TheDenenator]

Any replacement exercises for bodyweight triceps extensions

[@namizzean]

Haha the weighted glute bridges. Can't wait for the reaction I get from other lifters when I do that at my gym.

[@simonasdeksnys7224]

Hey dudes. I'm starting your program tomorrow in a gym and I wonder how do you pick up a barbell for the glute bridges on the bench if u don't have a gym partner?

[@jakemiddy]

I had the same issue man, just ask someone around to help out or use a kettlebell if your gym has them

[@Alsar99]

done with my first week... my whole body is on fire!

[@druryd60]

So when you go to 4 days a week in Phase 2. Should it be 4 straight days or something like Monday day 1, Tuesday day 2, Wedneday off , Thursday day 3 , Friday day 4?

[@Teenageriot280]

are you guys only using 20lbs dumbells for zottman curls for your workout or are you just using them for example? i just want to know in order to gauge what weight I should use

[@hampusjansson1254]

Im 14 years old, works out in a gym 5 times a week, i have fast metabolism, what is the best for me to eat? And should i start a diet or just eat everything i can grab?

[@blahblahblahdavis3500]

I only have dumbbells is there an alternative to dead lifts?

[@Ox-Plays]

Before doing phase 1 I thought it was going to be to easy, Already made up my mind that I would do it for a week or 2 maybe so I can catch up with the videos a little, nope. A lot harder than it seems, done it for 3 weeks and now I feel pretty comfortable moving on. Unfortunately I don't have any way to do dips, So I have been replacing then with tricep curls (is this a good substitute? )

[@aleemoua2916]

I'm starting phase 2 next week. Will there be a gym edition coming soon?

[@Berzerker1111]

Just a question, if we follow this plan, should we alternate the exercises between sets or should we complete first one set of one single exercise and after that start another set?

[@pjstake1566]

What's up buff dudes.... I was wondering if there were any alternatives to the abdominal rollers(the little wheel)

[@TheChris583]

I remember in one video they said you can do it with like your hands on a rag on the floor. Seems like it will work well on tile but just not carpet

[@pjstake1566]

Yeah your right.... I remember that thanks bro

[@TheChris583]

Also since I couldn't work out on the floor I just used a dumbbell with adjustable weight and worked just fine. I got a pair of vinyl Dumbbells with a total of 40 pounds for $15 at Walmart.

[@howszer9091]

Hey Dudes would You make a Video with the best exercises for football

[@buffdudes]

Yeah we'd like to do some sports related exercise videos in the near future ***** trying to set something up now. Look for it soon!

[@howszer9091]

Buff Dudes Really cool cant wait :D

[@howszer9091]

***** real football of course :D i might be european but i hate soccer :D

[@NovarStudios]

Week 2 Lets hit it!!!!!

[@bmsuplesbmsuples510]

Hey guys, where can I buy your shirts?

[@evarlaastii]

Should a 16 yo boy start doing a 5x5 strength program instead of a normal 4-day split for example. I know I will get stronger with 5x5, but will I get muscle mass with it? And should I worry about the weights stunting my growth? I'm only 5'9

[@kalutheace]

bro fist...from India.. gr8 video

[@SaturdayNightSlamMaster1980]

Home edition is where it's at. I love my basement gym dungeon.

[@BIGBISON14]

Hey Buff Dudes, my main problem is my bad posture. Should I fix it fisrst and then do this Plan? Or should I do this Plan and add some extra excercise? Greetings from Germany

[@DA2THFA1RY]

When you reach the end of this program, is there a maintenance workout after it? Or do you stick with the last few weeks of the program? Or do you guys just do different workouts?

[@buffdudes]

Usually we go back to phase 2 DA2THFA1RY and resume from there. We plan on making a "Build Your Own Workout Plan" video once we're wrapped up with this series though.

[@DA2THFA1RY]

Ok thanks for the reply!

[@Ox-Plays]

Is it normal to feel more strain and burn in my shoulder than in my abs when doing planks? My abs just barely start to burn at the end but my shoulders are on fire during the middle of the second set.

[@ManOfDeath567]

How long do these daily workouts usually take?

[@robrice560]

Thanks dudes, phase 2 day 1 ,lost 4kg, gained a lot of muscle, gonna be ordering a guns n shield abs n wheels t, cos I finally got em lol.

[@buffdudes]

Ha! Sounds good Rob Rice . Keep up that hard work dude, you're only going to keep on getting better.

[@thenavigator1906]

Hey Buff dudes, I kinda have a question. What is that protection you put in the corner of the wall when you do the landmine press? Any idea where or how to get it? I'm kinda destroying my wall by directly doing the landmine presses, ;(

[@someguy1424]

That's just some padding shaped like a corner. I have just shoved a piece of cloth in a corner and placed the end of the bar on it. Hope it helps.

[@thenavigator1906]

+Dhavish ramanah totally helps! i also used a piece of leather as the protection :)

[@thenavigator1906]

Totally genius! Thanks man. Will for sure check this method out! ;)

[@Jaliyl773]

I wanna do this, but I'll wait till Track season ends.

[@beshoym4718]

Great Work Dudes, but where is phase 3 for Home ?

[@mohamedmagdi8242]

Phase 1 Week 2 , day 2 But i will start phase 2 without completing phase 1 Keep up the good work ,buff dudes.

[@buffdudes]

Thanks mohamed magdi

[@cadillacnip9755]

How can i download the pdf file for the entire workout?

[@MrAandBOfficial]

its in the description

[@mdfaheemulhaq]

Can I do bench press instead of floor press ?

[@xxExeble]

Are you guys going to the arnold thing this weekend?

[@buffdudes]

No, unfortunately not Hallusion . Shooting Phase 2 of the Gym this week and we'll be editing it this weekend so we can release it on next Monday.

[@incubated]

can you guys do a video on hypertrophy? thanks bros.

[@mohamedabuelatta457]

1st: thnx duff dudes for the plan and u r the best of the best :D 2end: i need the gym Edition please of phase 2 :) thnx agine

[@Andrew_Georghiou]

Why not just use the power rack for floor press?

[@gastonm4]

Hi , I'm Doing the " 12-week " at the gym, this plan serves to muscle gains ? Thank You

[@buffdudes]

The gym version does absolutely Gaston Maidana as there are more weights at your disposal.

[@gidz_257]

back workout with 2 dumbells?

[@kifeto]

What is the rest period???

[@keithkong1985]

I'm currently doing this program for the second time. I did phase 2 leg day yesterday...... why do you hate me so? I can barely walk.

[@Misty994]

If a 45 lb plate isn't high enough for my hamstring curls due to my abnormally large feet, can i just slide on another 45?

[@H0lyFr0ggy]

Crash Bandicoot You can try Einstein :P

[@shifty7]

Hey Buff Dudes,is it good to workout late at night?

[@wswsactiv4707]

I like it keep it up

[@LouPicardo]

This is some great shit guys, as always thank you! Great stuff

[@romelslash114]

Nice...

[@sreehari1005]

Do i gain mass following this routine??? iam 5ft 9inches tall and weigh 139lbs. aiming to reach 154?? is this a good routine for me.???. currently working on phase 2..

[@91lilfrozone23]

It is, just make sure to keep reps at 6-8 and to do your macros (you will need to eat enough calories, carbs and protein the gain the mass you want)

[@sreehari1005]

thank u for the advice.. :) #stay_buff

[@TheHamerer]

Will this work out help my win one of those hyper trophies I keep hearing about? Jk, thanks for the videos guys.

[@ethansoar3436]

sweet

[@rohanmp21]

Hey Buff Dudes, one quick question; the protein powder I use has 5g of creatine per scoop and I take 2 scoops daily, is this harmful?

[@andreasmayer3890]

5g per day is as much as you need

[@bv7920]

11:45 oh my

[@murderousintent1426]

Thank god, no walking lunges

[@ramboclifford8058]

I have 56 years. I walk every day 3 miles. I always do exercise With machines they have in the park. I also lift weight. I use the machine that's has around 100 pounds. Of weight . Each set has 10 pounds.I have bench for exercise. I really Want to work my arms, legs,stomach, glúteos, Just to look fine. I have 185 pounds. I was 245 pounds. I am 6 and 1/3 tall. Will you help me and recomend how should my rotting should be. Thankyou

[@ma23in]

i dont know how to 'support' you guys, something you said in the end of video i didnt get it

[@buffdudes]

There's a button (well, there is if you're on your comp, not sure about phone) at the end of the video you can click to donate if you'd like proFIFA .cro . But as we said, the plan is free so no obligation.