Week Thirteen: Get with the Programs
Last week I talked about the Buff Dudes, brothers Brandon and Hudson. They have several 12-week workout programs, developed exhaustively by them both. I’m actually kind of jealous, the fact that they work together, and are essentially best friends. My relationship with my own brothers…well…anyway… Their dad Duke was also a bodybuilder (and still is), and even handmade the official Buff Dudes Gym in his basement in Oregon.
These workout programs are worked to death by these guys, of which the younger brother Brandon is an actual qualified personal trainer. Both are experienced bodybuilders and weightlifters, and if you watch their YouTube channels, both are excellent teachers for the proper form and technique of not just weights, but even bodyweight exercises. There’s also their hilarious Gym Crimes and Gym Diseases series of videos (“Dude, do you have e.bro.li?”). Seriously, even if you’re not gym goers or fitness fans they’re hilarious. Their mantra is to entertain as well as to inform.
Okay, this is starting to turn into a review-slash-gush. I say all this because I’ve found their basic all-round program fascinating (they also have Bulking and Cutting programs for more specific goals). As always, the goal is to lose the weight, get fit, and be able to fit into smaller clothes. This program could do that. I’m certainly going to give it a go, as to this date I’ve not really been following a specific program.
Okay, so first of all, I should point out that this isn’t the full program, just the exercises, a freebie they graciously put out. The book is for sale, and contains everything, down to the pre-workout and stretching afterward, even meal plans and detailed descriptions of the exercises. And before you dismiss it all, their YouTube channel features videos of them actually doing the entire programs.
This is the first three weeks’ workouts:
Day 1 – Back & Rear Deltoids
Deadlift 4 sets X 10, 8, 6, 4
Pull-Ups 4 sets X 10 reps
Single Arm Dumbbell Row 4 sets X 10 reps
T–Bar Row 4 sets X 10 reps
Barbell Face Pulls 4 sets X 12 reps
Bent-Over Lateral Raises 3 sets X 15 reps
Day 2 – Chest & Anterior/Lateral Deltoids
Incline Dumbbell Press 4 sets X 12,10,8,8
Barbell Flat Press 4 sets X 10,8,8,6
Landmine Press 4 sets X 10 reps
Dumbbell Flys 3 sets X 15 reps
Dumbbell Upright Rows 4 sets X 10 reps
Alternating Dumbbell Front Raises 3 sets X 12 reps
Lateral Raises 3 sets X 12 reps
Day 3 – Legs & Calves
Squats 4 sets X 12,10,8,6
Walking Lunges 3 X 10 steps (each way)
Romanian Deadlift 4 sets X 12 reps
Glute Bridges 3 sets X 10 reps
Kettle Bell Swings 3 sets X 12 reps
Seated Calf Raise 5 sets X 10 reps
Day 4 – Arms & Trapezius
Close Grip Press 4 sets X 10 reps
Skull Crushers 3 sets X 12 reps
Kick-Backs 3 sets X 12 reps
Underhand Pull-Down 4 sets X 10 reps
Barbell Curls 3 sets X 12 reps
Alternating Hammer Curls 3 sets X 10 reps
Barbell Shrug 5 sets X 10 reps
This could kill me….
DID YOU KNOW?
That Hudson, the older brother of the Buff Dudes, is a filmmaker? He, his dad, and his brother made several films that were featured in their local area in Oregon, which led to the creation of the Buff Dudes. Check out Necropolis Awakened….