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Best Beginner's Workout Routine

What is one of the best workout routines? Let’s find out!
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Buff Dudes Cutting Plan Prep Phase Workout: (To Be Performed Every Other Day, 3 Days a Week for 3 Weeks)
Rest Times: 90 Seconds Between Compound Exercises, 60 Between Isolation.

DAY 1 – Full Body

Back Squats 5 sets x 5 reps
Bent Over Rows 5 sets x 5 reps
Flat Barbell Press 5 sets x 5 reps
Push Press 5 sets x 5 reps
Cable Rope Triceps Extensions 3 sets x 10 reps
Lateral Raise 3 sets x 10 reps
Seated Calf Raise 3 sets x 10 reps

Day 2 – Full body

Deadlifts 5 sets x 5 reps
Pull-Ups 5 sets x 5 reps (weighted if needed)
Incline Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Barbell Curls 3 sets x 10 reps
Bent Over Reverse Flys 3 sets x 10 reps
Standing Calf Raises 3 sets x 10 reps

Day 3 – Full body

Front Squats 5 sets x 5 reps
Pendlay Rows 5 sets x 5 reps
Chest Dips 5 sets x 5 reps (weighted if needed)
Single Arm Dumbbell Shoulder Press 5 sets x 5 reps
Single Arm Dumbbell Triceps Extensions 3 sets x 10 reps
Cable Front Raises 3 sets x 10 reps
Seated Calf Raises 3 sets x 10 reps

BIG, HUGE SPECIAL THANKS to these PATREON BUFF DUDES and GRRRLS who helped to make this video possible!!

Michael Weber
Rachel DaSilva
James Bissonette
Logan Vibbert
Neesh Shah
Chin Long Chan

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BUFF DUDES / Fitness / Full Body Training Vs Bro Split Routines


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36 replies

  1. Happy New Years! Use code BUFFNEWYEAR at checkout for 40% off all our clothing and apparel at This video covers our "prep phase" of our cutting plan which is the 3 weeks leading up to the plan itself. Stay tuned for our next video "Lean Vs Bulk" later this week as Brandon goes over the differences between the two while we continue to go through our CUTTING PLAN. And of course leave any suggestions for things which you think might help make the episode better. Until next time…STAY BUFF.

  2. Those lateral raises hurt my upper back for years only doing a few one time. like constant pain all day.
    joined a gym a few years ago and doing only a few reps of the machine were you set the weight and push away from you with a handle bar, the pain finally went away and with only a few reps at 45lbs.

  3. Used to be in landscaping for years so I was motivated by that to want to build my body, once I was let go it drastically changed my will to grind in any aspect of my life (body, career, hobbies etc) because with all those hours it basically was a HUGE part of it. I'm an artist as well and i used to draw EVERYDAY after my workouts for at least an hour a day.

    A lot of negative stuff happened and 1.5 years later I went from 210 to 270…I'm currently trying to get back into at least working out I feel terrible lol.

  4. 05:50
    Well, those who make it happen will have to sacrifice many things. Those who don’t will say excuses like: “I’m a dog filter guy and I don’t wanna sacrifice things or getting tired, Wah Wah!”
    Each next generation is weaker.

  5. Hii sir i m from India i have some questions
    1. Sir i want to gain my weight recommend me any gainer to gain my weight
    2. Also i just started Gym what I have to do as a beginner to gain muscle fast
    3. And what i have to eat in hole day any diet chart can you recommend me and i want. To tell you one more thing my height 5'11 and weight 73 thanks u and reply pls

  6. Guys I made this routine tell me if its good;


    All of these . 3x sets of 6-12 reps

  7. My workout calender with a trampoline and being 13:

    Day 1: Only Cardio
    Day 2: Trampoline and cardio
    Day 3: Push Ups + Leg and core workouts and trampoline and cardio


  8. Is it better to use this program or the normal 5×5 program of Jason Blaha?
    I know I am late but it would be great if someone could respond on this question!

  9. Now I'm feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Agoge Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Agoge Diet*

  10. I'm just starting out and from what I have tried so far, I know that I'm seriously out of shape, and it's high time I fixed that. Money's a bit tight right now, so a gym membership will have to wait, but there are things both around the house and in the workplace I can use as makeshift "weights" and have started to do so. To give you an idea of where I'm currently at, I'm only curling about 40 pounds using a hardened steel bar at work, and maxed out at 7 pushups. Any advice for beginners working on a shoestring budget will be greatly appreciated, (and applied), including what I took from this video.

  11. Someone told me about site called AgogeDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  12. Did you hear about *Agoge Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can't thank them enough