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Workout Details

Duration: 9 weeks
Workouts per week: 3
Fitness level: Beginner
Equipment needed: Full Gym

Plan Details

Category: Build muscle
Videos: 9
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: Yes
9 Weeks of Workouts 9 Weeks of Workouts icon

9 Weeks of Workouts


You're about to go on the most important voyage of your lifting life. Across nine weeks and nine levels, you'll transform your body, crush your goals, and develop an arsenal of tips and techniques that will keep you growing for years.

Full Body

6 sets, 6 reps
6 sets, 6 reps
3 sets, 60 seconds (weighted)

3 Training Phases 3 Training Phases icon

3 Training Phases


Across three distinct "worlds" of training, you'll progress from full-body to upper/lower and split-based training. This is the sort of solid, proficient strength training you can do for years!

9 Videos 9 Videos icon

9 Videos


Learn a lifetime's worth of crucial lifting wisdom, and laugh your butt off while you do it. If you love the Buff Dudes, you'll love this quest!

Success Stories

See What Others Have Achieved

The Buff Dudes have already changed thousands of lives. Here's what those who followed this program have to say.

bbthree testimonial

I'm blown away by this program so far. Love the BUFF Dudes!

Sam Bakker testimonial
Sam Bakker

I love this! The way you guys explained the exercises was simple, yet funny and understandable!

Daniel Bates testimonial
Daniel Bates

Thank you everyone who made these videos. At first I thought they were dorky, but something about it being like a video game has made them super easy for me to connect to, and it doesn't hurt that the information is incredibly accurate and well thought out!

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