12 Week Dumbbell Only Plan

54 Pages·1·13.605 MB·English

by  Buff Dudes

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WARNING
Exercise is inherently strenuous and potentially
dangerous. Consult your physician before
starting any exercise program.
BUFF DUDES are not responsible for injuries
or health problems incurred as a result of
exercise or related advice.
Stay safe. Stay BUFF.
G!
W A RNIN
WELCOME
HEAD
Welcome to the B.U.F.F. (Better Understanding of Food & Fitness) Dudes
12 Week Dumbbell Only Plan.
This workout program will consist of If you’d like to check out previous editions
four phases, each phase lasting three you can find them on our website at www.
weeks for a total of 12 weeks. Throughout buffdudes.us. We also have a video series
the four phases you’ll be working on of us going through this plan ourselves
foundational building blocks, performance at our YouTube channel: www.youtube.
and the fine-tuning of your physique. com/buffdudes. Follow along as we turn
ourselves (and hopefully you!) into our
With this plan we’ll be focusing on best versions yet.
dumbbells only as for some of you a set
of dumbbells may be the only option you Remember, the key to get the most out
have. But fear not - even with just a pair of this plan and working out in general is
of dumbbells you can still get B.U.F.F.! CONSISTENCY, DEDICATION, EDUCATION
and the DESIRE to get off the couch, hit
the weights, eat right and get B.U.F.F.!
3
1
phase
WEEKS 1 - 3
FULL BODY
NOTE: This phase consists of compound movements that will activate all of your
muscles for a full body workout. Whenever starting a new program, it’s good to ease
your body into it and slowly increase the overload throughout the microcycle (each
phase of the plan) or macrocycle (the entire plan) to help the body with adaptation
while decreasing the chances of overtraining. This of course also depends on your
experience levels in weight training. If you are an intermediate to advanced lifter and
feel this initial phase is too light feel free to skip it and replace it with additional weeks
in phases 2-4.
BEFORE EACH WORKOUT
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - FULL BODY
GOBLET SQUATS 3 SETS X 10 REPS
BENT OVER ROWS 3 SETS X 10 REPS
BENCH PRESS 3 SETS X 10 REPS
SHOULDER PRESS 3 SETS X 10 REPS
CORE: ROLL OUTS 3 SETS X 15 REPS
REST DAY
NOTE: DON’T WANT TO TAKE THE DAY COMPLETELY OFF? FEEL FREE TO
PERFORM MOBILITY OR CARDIO!
DAY 2 - FULL BODY
FARMER SQUATS 3 SETS X 10 REPS
PRONE ROWS 3 SETS X 10 REPS
INCLINE PRESS 3 SETS X 10 REPS
SEATED SHOULDER PRESS 3 SETS X 10 REPS
CORE: TWISTING PLANKS 3 SETS X 30 REPS (15 EACH SIDE)
REST DAY
4
1
phase
WEEKS 1 - 3
FULL BODY
DAY 3 - FULL BODY
STEP UPS 3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM ROWS 3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM PRESS 3 SETS X 10 REPS (EACH SIDE)
SINGLE ARM SHOULDER PRESS 3 SETS X 10 REPS (EACH SIDE)
CORE: OTIS UPS 3 SETS X 15 REPS
2
phase
WEEKS 4 - 6
FULL BODY PLUS
NOTE: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s
introducing isolation movements to further the involvement of the smaller muscle
groups while still focusing on the compound exercises. We'll also be increasing the
volume while upping the compound movement difficulty level so you can continue
seeing results. We'll also be adding more days in which you'll be lifting.
BEFORE EACH WORKOUT
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - FULL BODY + ISO
FULL BODY
SQUAT THRUSTERS 4 SETS X 8 REPS
COMMANDO ROWS 4 SETS X 8 REPS
FLOOR PRESS 4 SETS X 8 REPS
HANG CLEAN PRESS 4 SETS X 8 REPS
ISOLATION
SKULL CRUSHERS 3 SETS X 10 REPS
SUPINATING CURLS 3 SETS X 10 REPS
CORE: SUPERMAN'S 3 SETS X 15 REPS
DAY 2 - FULL BODY + ISO
FULL BODY
OVERHEAD SPLIT SQUATS 4 SETS X 8 REPS
BENT OVER ROW (SUPPORT HEAD ON BENCH) 4 SETS X 8 REPS
CLOSE BENCH PRESS 4 SETS X 8 REPS
SCOTT PRESS 4 SETS X 8 REPS
ISOLATION
PULL OVERS 3 SETS X 10 REPS
AROUND THE WORLD (CHEST) 3 SETS X 10 REPS
CORE: WINDSHIELD WIPERS 3 SETS X 20 REPS (10 EACH SIDE)
REST DAY
6
2
phase
WEEKS 4 - 6
FULL BODY PLUS
DAY 3 - FULL BODY + ISO
FULL BODY
SQUAT JUMPS (WEIGHTED) 4 SETS X 8 REPS
INCLINE “HIGH ROWS” 4 SETS X 8 REPS
TWISTING INCLINE PRESS 4 SETS X 8 REPS
PUSH PRESS 4 SETS X 8 REPS
ISOLATION
SINGLE ARM FRENCH PRESS 3 SETS X 10 REPS
CONCENTRATION CURLS 3 SETS X 10 REPS
CORE: WEIGHTED CRUNCHES 3 SETS X 15 REPS
DAY 4 - FULL BODY + ISO
FULL BODY
BOX SQUATS 4 SETS X 8 REPS
BENT OVER ALTERNATING ROWS 4 SETS X 8 REPS
ALTERNATING INCLINE PRESS 4 SETS X 8 REPS
ALTERNATING SHOULDER PRESS 4 SETS X 8 REPS
ISOLATION
BENT OVER SHOULDER EXTENSIONS 3 SETS X 10 REPS
UNDERHAND FLYS 3 SETS X 10 REPS
CORE: REVERSE CRUNCHES 3 SETS X 15 REPS
7
3
phase
WEEKS 7 - 9
UPPER/LOWER SPLIT
NOTE: Now that your body has had a sufficient amount of time to adapt to full body
workouts, it's time to switch things up once again. We’ll be splitting the body into two
categories throughout the week: Lower and Upper. This will bring more focus into
the selected muscle groups by maximising the volume per workout and therefore
continuing to increase the overload on the body, forcing more adaptation to occur and
furthering your progress.
BEFORE EACH WORKOUT
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - LOWER
SUMO TO GOBLET SQUAT 4 SETS X 10 REPS
ELEVATED HIP THRUSTS 4 SETS X 10 REPS
WALKING LUNGES 4 SETS X 10 REPS
RDL’S 4 SETS X 10 REPS
STANDING CALF RAISE 4 SETS X 10 REPS
CORE: RUSSIAN TWISTS 3 SETS X 50 REPS (25 EACH SIDE)
DAY 2 - UPPER
COMMANDO ROW 4 SETS X 10 REPS
WIDE TO CLOSE BENCH PRESS 4 SETS X 10 REPS
HANG CLEAN AND PRESS 4 SETS X 10 REPS
PULL OVER 4 SETS X 10 REPS
MAN MAKERS 3 SETS X 10 REPS
CORE: WEIGHTED OTIS UPS 3 SETS X 30 REPS
REST DAY
8
3
phase
WEEKS 7 - 9
UPPER/LOWER SPLIT
DAY 3 - LOWER
BULGARIAN SPLIT SQUAT 4 SETS X 10 REPS
DUMBBELL SWINGS (LIKE KETTLEBELL SWINGS) 4 SETS X 10 REPS
SUPERSET FARMER SQUAT 4 SETS X 10 REPS
FARMER WALKS WALK 50 METERS
SINGLE LEG RDL’S 4 SETS X 10 REPS (EACH SIDE)
SEATED CALF RAISE 4 SETS X 10 REPS
CORE: SUPERMAN'S 3 SETS X 20 REPS
DAY 4 - UPPER
LOW TO HIGH INCLINE ROW 4 SETS X 10 REPS
FLOOR PRESS 4 SETS X 10 REPS
SINGLE ARM SNATCH 4 SETS X 10 REPS
AROUND THE WORLDS (CHEST) 4 SETS X 10 REPS
CORE: SIDE PLANKS 3 SETS X 60 SECONDS (EACH SIDE)
9
4
phase
WEEKS 10 - 12
CLASSIC SPLIT
NOTE: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding
type split. Each major muscle group will have its own day, with some being paired with
smaller muscle groups that share the same type of movement I.E. push or pull.
BEFORE EACH WORKOUT
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds
DAY 1 - LEGS
SQUATS (DB HELD ON SHOULDERS) 4 SETS X 12 REPS
SUMO DEADLIFTS 4 SETS X 12 REPS
RDL’S 4 SETS X 12 REPS
JUMPING BULGARIAN SPLIT SQUATS 4 SETS X 12 REPS
LYING HAMSTRING CURL 4 SETS X 12 REPS
SINGLE LEG SEATED CALF RAISE 4 SETS X 12 REPS
CORE: ACCORDION CRUNCHES 3 SETS X 30 REPS
DAY 2 - BACK & BICEPS
BENT OVER LOW ROW 4 SETS X 12 REPS
INCLINE HIGH ROW 4 SETS X 12 REPS
SINGLE ARM CLOSE TO WIDE ROW 4 SETS X 12 REPS
PULL OVERS 4 SETS X 12 REPS
HAMMER CURLS 3 SETSX 12 REPS
CIRCULAR CURLS 3 REPS X 12 REPS
CORE: TWISTING PLANKS 3 REPS X 50 REPS (25 EACH SIDE)
10