Day 1 - Chest & Triceps Bench Press - 5 Sets x 12/10/8/6/4 Reps (last set is drop set) Alt. Incline DB Press - 4 sets x 12/10/8/6 Reps (each side) Kneeling Landmine Press - 4 sets x 8 Chest Dips (Negatives) - 4 x 8 Reps EZ-Bar Skullcrushers - 4 sets x 8 Rope Extensions - 4 sets x 10 Single Arm DB French Press - 3 x 8 Reps (each side) Abs: Low Pulley Woodchops - 3 sets x 15 reps (each side)
So glad I have found this channel. You guys have great workouts, great production, and most importantly great food. So far the 4 recipes I have tried have been a hit with the family. Thank you for all your awesomeness!
Sleep and Nutrition are 90% of the game. Having 3 kids and working full time makes it difficult but these videos give me motivation to keep it up. Thank you so much for your time!!!
I needed this! I’m going through my plateau on the cut right now. Just gotta push through it. Thanks again for all your positivity. I love your ability to take a tough challenge and make it light and not-as-serious
My elbows have always hurt while performing skullcrushers. That was until I tried using the bench in a incline position. Took the stress of my elbows and I can perform them again! Hope this helps anyone who might be experiencing some elbow pain.
I recently got over one of the worst plateaus since I have been on my fitness journey about a year ago (I'm talking December - March). I luckily stuck it out, changed my eating plan and exercise routine, and now losing weight again! I also found some more triceps workouts while watching this. Great video!
Let’s get this phase started. This is my third or fourth attempt at this plan over the years and I always seem to injure or strain something by now. This time I’m lifting better than ever and feel great. I’m wearing my chest day cutoff and ready to get some!
Out all the gymshark, shrdez and alphalete gym vloggers, these guys are my favorite. (Not saying the guys above are bad! I enjoy their content as well) these guys introduced me to fitness in a easy non intimidating way. I went from 240lbs-166lbs and rocking a 6 pack. I hope one day you guys explode on UA-cam and get the recognition y’all deserve.
dude1111ish I was 210 at my heaviest (which isn't great for a 5' 10 bloke) before getting down to around 140. I'm about 147 now since I started lifting last July - and given I seem to be a very light person naturally I can't help but wonder how I managed to get so damn fat in the first place lol.
Hey guys, love your stuff. I just got my cutting book and I have to say I was highly disappointed that I could not log my workouts like prior workout books. Don’t get me wrong, I love the information included in the cutting book, however I bought the book expecting to log my workouts just like the 12 week 3rd edition book. Hopefully it can be included back into future workout programs.
Hi Corey - appreciate the feedback! We removed it as a number of people said it confused them so they didn't use it. Glad to hear you enjoyed it. We will definitely bring it back in the future and hopefully revise it a bit so it makes sense for everyone. And hope you enjoy the rest of the plan! -Hudson
They're into metal it seems in general, Hudson's metal peek is always my favourite section of these! Might I suggest checking out Brothers of Metal, specifically Yggdrasill
My muscles don't seem to have grown in months, but I don't do it just for that. I just enjoy it. I've also plateaued on hammer curls. 40 lbs 3 sets I can't go above 17 each set. Been stuck for 3 weeks. (40 lbs is all I got lol can't go up in weight atm)
I screwed up on my work out. Was doing upper body one day, and leg day the next day from Mon-Fri. Did it for 2 months, didn't do any crazy heavy lifting, just wanted to get better at proper form to avoid injury, and did 30 minutes of cardio before lifting. Was taking it slow and once 2 months hit, both shoulders started getting these sharp pains and cramps at the same time. Not sure if I actually hurt myself. :(
Guys I know it's old and probably not getting help here. But on this series. When there's a 12/10/8/6/4. Is the plan to start high decreasing per set? Also on inclune bench presses what level of Incline should I be using.
At first he was performing rotations to work on spinal mobility in the lumbar section. Rotation is an extremely important element in training as it is one of the planes of motion our bodies have evolved to perform on yet in most lifting disciplines it's completely overlooked. When it's disregarded completely, you'll be much more prone to injuries. I recommend rotary movements as part of any warmup, but also recommend twisting abdominal movements to build strength in the obliques as a biweekly exercise. His second movement further involves the hip and back, but also takes into account his upper body. When he's rocking the weights, his hip is doing unilateral raises and drops which are crucial components for any hip mobility drill. His lower back is now more activated than it was during the rotations, and he's adding flexed movement there to further test where he's at. Finally, he is involving his upper back and lats performing light rowing-type movements to increase blood flow to the area without stressing his muscles over a full range of motion. I believe the biceps are only an auxiliary muscle group to assist with on his back mobility routine, as you can't really do any of this with limp arms. One probable reason he's doing it is because he has or has had a spasmed muscle around some facet joint in his spine causing discomfort. All of these movements alleviate the symptoms and aren't too stressful to further aggravate it. After he finished, he instantly lifted his arm and retracted his scapula which further supports this hypothesis.
Love the awesome vids fellas, keep them coming. Quick question if you guys have time. The past week I've noticed pain in my right hand when putting strain/weight on the hand. This is making working out damn near impossible. There is swelling on top of the hand, inbetween the knuckles and going back to the center of the hand. I'm guessing a form of tendinitis. Any suggestions on what i should do about working out since I dont have my full grip strength? Also, and ideas on rehabbing my hand? Thanks in advance, Kevin
Hey buff dudes I was thinking maybe you guys should do an injury video. Like explain what injuries you both have dealt with and how you fixed it. Bringing this up cuz I've realized some elbow discomfort recently during chest and triceps and wondered if you guys have ever had that. 👍💪
Hope not really don't wanna stop working out for that long. Read somewhere that it could be a result of my forearms not being strong enough for the weight too.
It probably was just that and it probably just damaged your radial nerve a bit. Don't need to stop training; keep it lighter for a while when training those muscles. Focus on possible muscular unbalance first for now, imho.
Wanna a delicious, healthy long-lasting pepper based side dish perfect with chicken? Try the Italian "PEPERONATA". You can easily find the peperonata recipe on the Net.
In all honesty, do you guys think it’s possible to eat well without measuring and weighing out your ingredients? Aka just “eye balling” what you put into meal. Or is it best to just fork up the money for a nice food scale
Hey buff dudes! I’ve been working out for a while now but I feel like I have a naturally narrow chest and struggle to build it out. Any suggestions on building wide chest? Is there even such a thing? Thanks dudes!
Hey y’all! I’ve starting cutting myself since December and I’ve gone from 221 to 208 and haven’t lost any strength amazingly. Which I think is good but I’m struggling to lose fat around my mid section. Any ideas on how to fix that? Thanks! I’m a big fan!
Hey buff dudes, I was wondering if the cutting book has alternative exercises like the 3rd edition. Or is this more geared towards a commercial gym setting versus a garage gym like the backyard workouts, thanks!
How can I tell if I’m bloated or just fat? I’m 17 I’ve been trying it so far and I’m liking it I’m eating as you have mentioned and such what’s going on with my stomach?
Hey buff dudes, I’m currently working on the bulking book rn, but I had a question. When finding your 1RM, do you find it for all exercises in the program? I ask because I tried to apply an 85% leg press 1RM to a front squat exercise and it was way too heavy. I would appreciate some feedback. Love you guys, love your content, stay buff.
Buff Dudes and Grrrls!! I have a question and I really appreciate any clarification... I have embarked on a cutting plan to hopefully become a Buff Dude as well. I'm super encouraged because I seem to have the same body composition as Hudson in one of his videos about losing weight/getting in shape. Perhaps I can get to that level someday! The part I'm having trouble grasping for some reason: Whenever I put in all my info into a TDEE calculator, it comes up with around 3,150 calories for the day with my current activity level and exercise level. However, when I am on myfitnesspal with the option of losing 1.5 pounds per week, it has me at 2,270 calories per day. So, I'm having trouble figuring out really how much I should eat with these two different numbers. Does mfp not take into account exercise or am I making this more difficult than it needs to be? Thank you very much for any help or guidance on this. Stay BUFF
In all honesty I think TDEE Calculators usually overestimate how much you eat. I workout 6 days a week intensely, and the TDEE Calculator says that if I workout moderately 5 days a week for my height, age and weight (5'10", 21, 215lbs) that my maintenance calories are around 3,200 calories. That is a ton. When I eat 2,100 calories a day, I lose around 3-4 pounds a week. But I am pretty fat, so I am losing more than if you were not so fat. I would maybe try starting at 2,500 calories a day and see where that gets you and then go from there. Also, how tall are you, and how much do you weigh? And have you worked out before recently? How much do you currently workout? I'm not an expert, but I've lost 50 pounds in 3-4 months before, so maybe I can give you a bit of guidance if you are fairly new. 👍
Also I just realized this comment is 7 months old. Sorry no one responded sooner. I hope you've figured it out by now, but if you still need help, let me know.
Day 1 - Chest & Triceps
Bench Press - 5 Sets x 12/10/8/6/4 Reps (last set is drop set)
Alt. Incline DB Press - 4 sets x 12/10/8/6 Reps (each side)
Kneeling Landmine Press - 4 sets x 8
Chest Dips (Negatives) - 4 x 8 Reps
EZ-Bar Skullcrushers - 4 sets x 8
Rope Extensions - 4 sets x 10
Single Arm DB French Press - 3 x 8 Reps (each side)
Abs: Low Pulley Woodchops - 3 sets x 15 reps (each side)
Thanks
So glad I have found this channel. You guys have great workouts, great production, and most importantly great food. So far the 4 recipes I have tried have been a hit with the family. Thank you for all your awesomeness!
That's awesome to hear!
Sleep and Nutrition are 90% of the game. Having 3 kids and working full time makes it difficult but these videos give me motivation to keep it up. Thank you so much for your time!!!
I feel like these older videos need some attention too. I love all your videos, no matter how long ago they were posted. They are all timeless ❤️
I needed this! I’m going through my plateau on the cut right now. Just gotta push through it. Thanks again for all your positivity. I love your ability to take a tough challenge and make it light and not-as-serious
Haha, I love how he added washing his hands after touching the raw chicken because of the comment section last time.
Ha, absolutely. Was a great suggestion.
My elbows have always hurt while performing skullcrushers. That was until I tried using the bench in a incline position. Took the stress of my elbows and I can perform them again! Hope this helps anyone who might be experiencing some elbow pain.
Tried it today and it helped a lot. Thanks!
Will try it today
My husband does working out and he made this soup for us like 5/6 years ago and to this day we still love it. now his kids go to gym with him.
I recently got over one of the worst plateaus since I have been on my fitness journey about a year ago (I'm talking December - March). I luckily stuck it out, changed my eating plan and exercise routine, and now losing weight again! I also found some more triceps workouts while watching this. Great video!
Damn it... They are underrated somehow... THEY NEED MORE THUMBS UP FOR THIS VIDEO GUYS...
Let’s get this phase started. This is my third or fourth attempt at this plan over the years and I always seem to injure or strain something by now. This time I’m lifting better than ever and feel great. I’m wearing my chest day cutoff and ready to get some!
I love the format of these videos. Some cardio, a recipe, and some workout footage, these are great!
I think I’ve watched these videos every year since they came out ...
Them YT recommendations on point ...
You’re the best around. Great vid as always.
One of the best fitness channels in youtube..stay BUFF DUDES. 🙏🏻💪
Aru Adler the best
Thank you Aru
those sound effects kill me everytime lol, some real good dudes putting out positive content. really appreciate it fellas!
12:30 Nice squats on the background
Full range of motion minus the full range.
In*
Lol I fast forwarded to skip to watch that 😂
Performance Fitness idk why but it always happens when there's one plate on each side
ATG bixches!!!
You’re... cooking. Like, with herbs and a spice. Awesome!
Out all the gymshark, shrdez and alphalete gym vloggers, these guys are my favorite. (Not saying the guys above are bad! I enjoy their content as well) these guys introduced me to fitness in a easy non intimidating way. I went from 240lbs-166lbs and rocking a 6 pack. I hope one day you guys explode on UA-cam and get the recognition y’all deserve.
dude1111ish I was 210 at my heaviest (which isn't great for a 5' 10 bloke) before getting down to around 140. I'm about 147 now since I started lifting last July - and given I seem to be a very light person naturally I can't help but wonder how I managed to get so damn fat in the first place lol.
You guys are awesome. no criticism. You guys know how to teach thanks guys
Dude hammerfall rules!! Just saw them live it was TIGHT!!
Hey guys, love your stuff. I just got my cutting book and I have to say I was highly disappointed that I could not log my workouts like prior workout books. Don’t get me wrong, I love the information included in the cutting book, however I bought the book expecting to log my workouts just like the 12 week 3rd edition book. Hopefully it can be included back into future workout programs.
Hi Corey - appreciate the feedback! We removed it as a number of people said it confused them so they didn't use it. Glad to hear you enjoyed it. We will definitely bring it back in the future and hopefully revise it a bit so it makes sense for everyone. And hope you enjoy the rest of the plan! -Hudson
5:18 that's *HAMMERFALL* oww yeeaa
\m/ fucking awesome
OMG, Hammerfall is my favourite, so pumped to see them this May!
These guys seems to be into the swedish metal scene. May i suggest the album Destroy Erase Improve with Meshuggah in your next car trip! :D
They're into metal it seems in general, Hudson's metal peek is always my favourite section of these!
Might I suggest checking out Brothers of Metal, specifically Yggdrasill
You're gonna wanna go ahead and yats ffub.
Buff dudes never fails to remotivate me to continue working out
bro why did the holding the cabbage and laughing maniacally make me laugh for a solid 5 minutes
Man, just made cabbage chicken soup and it is delicious! Thanks for sharing!
I am making this recipe today for St. Patricks Day..it will be my pot o' gold!
That soup looked amazing! I am going to try it this weekend.
When he names the Soup ingredients he sounds like the Announcer from the old Mortal Kombat Games
11:59 on the left, when you want to use lot of weight with a bad form
yeah. those shoots in gym are best.
Hudson looking like super saiyan Future Trunks
Lmao we all born as dumbbells
lovin the Hammerfall song. You remind me of one of those dudes.
2:24 Love the Rocky 4 reference!
Hey i like your pre-workout music, could you share a playlist of workout music if you have one?
I am pretty sure these guys are Natural ! Kudos .
hey dudes have you ever thought about makeing a cook book?
LOVE THEM!!
6:22 notice the man in the background on the left side
well spotted. lol, that's a gym fail for sure
He’s groovin😂
You dudes introduced me to the landmine press and it has become my favorite exercise, really filled out my pecs. You fucking rock!
My muscles don't seem to have grown in months, but I don't do it just for that. I just enjoy it. I've also plateaued on hammer curls. 40 lbs 3 sets I can't go above 17 each set. Been stuck for 3 weeks. (40 lbs is all I got lol can't go up in weight atm)
I was about to search why my fat loss has come to a halt !! It's like you guys can read minds or something!
Digging the Hammerfall in the truck
6:22 I can never unsee that guy in the background. Looks like he's dancing in the background
10:54 looks like Wolverine, forcing his adamantine claws out..
Dudes I just cooked the soup, it's amazing ! Thanks brahs
I screwed up on my work out. Was doing upper body one day, and leg day the next day from Mon-Fri. Did it for 2 months, didn't do any crazy heavy lifting, just wanted to get better at proper form to avoid injury, and did 30 minutes of cardio before lifting. Was taking it slow and once 2 months hit, both shoulders started getting these sharp pains and cramps at the same time. Not sure if I actually hurt myself. :(
I just did this workout today! :D
Brilliant recipe. Love the style of the vids. New fan here.
A fucking new phase 3 was coming out this week. Let's get to it!
Guys I know it's old and probably not getting help here. But on this series. When there's a 12/10/8/6/4. Is the plan to start high decreasing per set? Also on inclune bench presses what level of Incline should I be using.
I love that editing, thanks buff dudes
Can you guys make a vid on the do and don't video on barbell standing overhead tri press? Thanks
Someone's been to Costco! Great vid. As the cowboy said to the hippy... I like your style dude
I love the elliptical but it really is for that meditative state I can get in on it
Sweet new Buff Dudes video
Hey guys! Yats Fubb!
great like always i will try couple of these exercise today
Whenever I do Rope Extensions my front delts tend to takeover and I end up feeling the burn more there rather than my Triceps. Any pointers?
Is there a Buff Dudes cookbook? If so, I would buy it!
I MISS THEM FOR A WEEK!
*You're supposed to EAT THE HEART!!!*
Seriously, it's good for you and actually tastes damn good.
Ah, good to know. I'll devour that thing next time.
Hey Guys,
Can you break phase 2 and phase 3 down in the same way you did in the phase 1 video? It made much more sense and was easier to take notes on
Love the sound effects
08:33, said GEAR! Caught!! HAHA!!!
Great work and great content buff dudes! Keep it up
I think you have improved your cooking skills quickly.
Kneeling land mine press was a raw lift too!
Dude we’re in march. It’s -17 here UR KILLING MEEEE
I add chorizo and chopped tomatoe to that recipe and it is amaaaaaazing! I like it spicy :)
6:20 what is that guy doing in the back?
Barbell lunges? Using a smith machine
edrzl not that one, on the left side
Hahahahha i check the guy on the right too until I saw Bogdan's comment haha
Probably a mobility routine if you're referring to the guy looking like he's shadowboxing or running in place.
At first he was performing rotations to work on spinal mobility in the lumbar section. Rotation is an extremely important element in training as it is one of the planes of motion our bodies have evolved to perform on yet in most lifting disciplines it's completely overlooked. When it's disregarded completely, you'll be much more prone to injuries. I recommend rotary movements as part of any warmup, but also recommend twisting abdominal movements to build strength in the obliques as a biweekly exercise.
His second movement further involves the hip and back, but also takes into account his upper body. When he's rocking the weights, his hip is doing unilateral raises and drops which are crucial components for any hip mobility drill. His lower back is now more activated than it was during the rotations, and he's adding flexed movement there to further test where he's at. Finally, he is involving his upper back and lats performing light rowing-type movements to increase blood flow to the area without stressing his muscles over a full range of motion. I believe the biceps are only an auxiliary muscle group to assist with on his back mobility routine, as you can't really do any of this with limp arms.
One probable reason he's doing it is because he has or has had a spasmed muscle around some facet joint in his spine causing discomfort. All of these movements alleviate the symptoms and aren't too stressful to further aggravate it. After he finished, he instantly lifted his arm and retracted his scapula which further supports this hypothesis.
Im ready to come workout with these guys💪🏻
Love the awesome vids fellas, keep them coming. Quick question if you guys have time. The past week I've noticed pain in my right hand when putting strain/weight on the hand. This is making working out damn near impossible. There is swelling on top of the hand, inbetween the knuckles and going back to the center of the hand. I'm guessing a form of tendinitis. Any suggestions on what i should do about working out since I dont have my full grip strength? Also, and ideas on rehabbing my hand?
Thanks in advance,
Kevin
Chick in red is totally checking out the Buff Dudes during landmines
6:25 what is that guy doing on the left - he is like dancing with the weights
Hes slowly transitioning this channel into a cooking channel
Hey buff dudes I was thinking maybe you guys should do an injury video. Like explain what injuries you both have dealt with and how you fixed it. Bringing this up cuz I've realized some elbow discomfort recently during chest and triceps and wondered if you guys have ever had that. 👍💪
Radial nerve injury maybe?
Oh, it will take several months to disappear completely.
Hope not really don't wanna stop working out for that long. Read somewhere that it could be a result of my forearms not being strong enough for the weight too.
It probably was just that and it probably just damaged your radial nerve a bit.
Don't need to stop training; keep it lighter for a while when training those muscles.
Focus on possible muscular unbalance first for now, imho.
10:45 crack a bottle in the background? Good gym
Carry cougar spray with you on those walks.(not lady cougars)🐯
Wanna a delicious, healthy long-lasting pepper based side dish perfect with chicken?
Try the Italian "PEPERONATA". You can easily find the peperonata recipe on the Net.
You guys should do a thing of how to work out if you have a bad back
In all honesty, do you guys think it’s possible to eat well without measuring and weighing out your ingredients? Aka just “eye balling” what you put into meal. Or is it best to just fork up the money for a nice food scale
Hey buff dudes! I’ve been working out for a while now but I feel like I have a naturally narrow chest and struggle to build it out. Any suggestions on building wide chest? Is there even such a thing? Thanks dudes!
Wish the midlands of the UK had a park like that!
Hypnotic T We don't seem to have areas like that in Britain. Well aside from the Lake District and Yorkshire Dales anyway.
Hey y’all! I’ve starting cutting myself since December and I’ve gone from 221 to 208 and haven’t lost any strength amazingly. Which I think is good but I’m struggling to lose fat around my mid section. Any ideas on how to fix that? Thanks! I’m a big fan!
Greetings Earthlings and Happy Tuesday to all! 👋👽 I bring pizza and cookies for everyone. Enjoy! 🍕 🍪
Hey buff dudes, I was wondering if the cutting book has alternative exercises like the 3rd edition. Or is this more geared towards a commercial gym setting versus a garage gym like the backyard workouts, thanks!
11:00 the guy is doing the arms workout from phase 2! lol
Some boiled eggs are a great way to top that soup Hudson
How can I tell if I’m bloated or just fat? I’m 17 I’ve been trying it so far and I’m liking it I’m eating as you have mentioned and such what’s going on with my stomach?
Above the head is a dif exercise for the long head called french press?
Hey buff dudes, I’m currently working on the bulking book rn, but I had a question. When finding your 1RM, do you find it for all exercises in the program? I ask because I tried to apply an 85% leg press 1RM to a front squat exercise and it was way too heavy. I would appreciate some feedback. Love you guys, love your content, stay buff.
Golds gym One day InsaAllah I will be THERE to train my biceps literally 😇💪🏼
your also getting a good amount of vitamin D from that hike!
Where is the location of the trail? How do I get there? Thanks.
It was painful watching you guys workout!!! Yall are awesome and work hard!!!! Haha
*I swear i was suffering and wondering how to get rid of platueas googled a lot was hoping for buff dudes now I got it now I just need AthleanX*
Jeezuz that chicken soup is so damn good
Could someone send me the link to the music playlist that the buff dudes use? Really need some good music to stay in the mood.
CauseForMayhem check out wage war- witness. Song will get you pumped.
Kevin Angermeier. Dope song
CauseForMayhem that band has some good jams. I put them on and it’s go time in the gym.
Buff Dudes and Grrrls!! I have a question and I really appreciate any clarification... I have embarked on a cutting plan to hopefully become a Buff Dude as well. I'm super encouraged because I seem to have the same body composition as Hudson in one of his videos about losing weight/getting in shape. Perhaps I can get to that level someday!
The part I'm having trouble grasping for some reason: Whenever I put in all my info into a TDEE calculator, it comes up with around 3,150 calories for the day with my current activity level and exercise level. However, when I am on myfitnesspal with the option of losing 1.5 pounds per week, it has me at 2,270 calories per day. So, I'm having trouble figuring out really how much I should eat with these two different numbers. Does mfp not take into account exercise or am I making this more difficult than it needs to be?
Thank you very much for any help or guidance on this. Stay BUFF
In all honesty I think TDEE Calculators usually overestimate how much you eat. I workout 6 days a week intensely, and the TDEE Calculator says that if I workout moderately 5 days a week for my height, age and weight (5'10", 21, 215lbs) that my maintenance calories are around 3,200 calories. That is a ton. When I eat 2,100 calories a day, I lose around 3-4 pounds a week. But I am pretty fat, so I am losing more than if you were not so fat.
I would maybe try starting at 2,500 calories a day and see where that gets you and then go from there. Also, how tall are you, and how much do you weigh? And have you worked out before recently? How much do you currently workout? I'm not an expert, but I've lost 50 pounds in 3-4 months before, so maybe I can give you a bit of guidance if you are fairly new. 👍
Also I just realized this comment is 7 months old. Sorry no one responded sooner. I hope you've figured it out by now, but if you still need help, let me know.