Buff Dudes 3 Day Weekly Workout Split

Buff Dudes 3 Day Weekly Workout Split:

Chest & Back – Day 1

Pull ups (or pull downs) 10×10
Single arm dumbbell row 4×12
Barbell face pulls 4×12
Barbell pull overs 3×15
Alternating dumbbell press 4×10
Incline (wide to close) dumbbell press 4×10(each)
Reverse grip press//super set//underhand fly 3×12

Legs – Day 2

Goblet squats 5×15
Split squats 4×10 (each leg)
Cable RDL //super set// sissy squats 4×12
Dumbbell (or kettle bell) swings 4×15
Cable calf raise 4×12

Shoulder/triceps/biceps – day 3

Alt seated dumbbell press 4×12
Dumbbell upright row 4×12
Bent over front to lateral raise 3×10
Lying dumbbell tricep ext 3×12
Cable French press//superset//cable rope ext. 3×10
Dumbbell spider curls 3×12
Cable hammer curls//superset//zottman curls 3×10

BUFF DUDES T-SHIRTS – http://www.buffdudes.us/collections/all
PATREON: http://www.patreon.com/buffdudes

Facebook: http://www.facebook.com/buffdudes
Instagram: http://instagram.com/buffdudes
Twitter: http://twitter.com/buffdudes
Blog: http://www.buffdudes.us

Buff Dudes / Fitness / 3 Day Weekly Workout Split
Directed/Edited by – Hudson
Starring – Brandon

Buff Dudes Logo by Brandon.
Da Vinci Buff Dude Logo by Joao

Music in this video is used under license from the rights holder.

50 Comments

  1. urban c on January 23, 2020 at 7:38 pm

    quick question: on a scale form 1 to 5, how efficient is this split (and the workouts) for gaining muscle, if the eating and the sleepings parts are OK?



  2. Jake Mars on January 23, 2020 at 7:39 pm

    bicebs and triceps once in a week? enough?



  3. Shawn Dayvis on January 23, 2020 at 7:39 pm

    Want some of that pump goddamn it ! ! ! !



  4. inconnu on January 23, 2020 at 7:40 pm

    Can i just do bench ohp squats and deadlift 5 sets each ?



  5. The Opinionator on January 23, 2020 at 7:42 pm

    2 DAY SPLIT
    pull ups/chin ups
    dips/forward dips
    deadlifts
    squats
    Do this twice a week is you don’t have much time



  6. akeem anderson on January 23, 2020 at 7:43 pm

    I’m really happy you guys don’t have a day for shoulders, triceps and biceps differently



  7. Jeller Paintig on January 23, 2020 at 7:43 pm

    you duds are not that big



  8. ANNIALLATOR on January 23, 2020 at 7:46 pm

    What is the name of the song they use for their intro/soundtrack



  9. Z10Beats on January 23, 2020 at 7:47 pm

    nice workout!



  10. Jeller Paintig on January 23, 2020 at 7:47 pm

    you duds are not that big



  11. Alex James102 on January 23, 2020 at 7:48 pm

    How long are the rest periods between the pullup sets?



  12. DriveTowardSuccess on January 23, 2020 at 7:49 pm

    Can anyone tell me is this legs push pull routine?



  13. The Last Walker on January 23, 2020 at 7:49 pm

    Hi Buff Dudes ! I love what you’r doing ! I’m French and i’m 16, i do body-building since more than a year and i would like to know if i can do this split at the gym ?



  14. thunderlord2200 on January 23, 2020 at 7:49 pm

    while being obesed i always had weak ancels is there any workout i can replace the leg squats with?..



  15. Darkstalker 212 on January 23, 2020 at 7:50 pm

    Lol.. that misquote didn’t have a chance.. XD



  16. ANNIALLATOR on January 23, 2020 at 7:51 pm

    What is the name of the song they use for their intro/soundtrack



  17. Gonçalo Viena on January 23, 2020 at 7:52 pm

    Not that many people tell you about the tempo, unfortunately. Its really helpfull if you dont have the enough weight on your plates or dumbells as they say in this video.



  18. Juan Santos on January 23, 2020 at 7:54 pm

    With that tiny legs and that huge upper boddy with such stupidest pull Ups we can SMELL THE ROIDS



  19. J c on January 23, 2020 at 7:55 pm

    Do you increase weight like a pyramid? up up up then last one down? or all the same? im liking this routine. hoping to start soon.  would you have a pdf with this laid out?ty



  20. Igor on January 23, 2020 at 7:57 pm

    Does this mean 6 days off for each muscle group? Everything just 1 time per week? Is hitting the muscle only once a week enough to keep gaining muscle mass?



  21. Will Abdelmalik on January 23, 2020 at 7:57 pm

    Are you not overtraining i heard you shouldn’t train more then 1hr a session?



  22. Souvik Kundu on January 23, 2020 at 7:57 pm

    I love the intro music, someone please give me the music…



  23. jesushomiejt on January 23, 2020 at 7:58 pm

    Is this a push pull legs split ?



  24. Fernando Martinez on January 23, 2020 at 7:59 pm

    A few years ago you guys made a playlist for a 3 day split that paired Back and biceps for day 1, chest and triceps for day 2, and legs and shoulders on day 3 (I’ve been doing abs and cardio along with each pairing as well)

    is this setup the result of you guys becoming more knowledgeable on the topic or just something you guys felt like doing? should I change my three day split to the on in this video or is sticking with the older one okay? what do you recommend?



  25. Urban Student Prepper on January 23, 2020 at 7:59 pm

    Is this good for beginners?



  26. Jelly Beaner on January 23, 2020 at 8:00 pm

    LOL the awkward conversation at 2:15. You just had to leave that in.



  27. dominionn09 on January 23, 2020 at 8:00 pm

    So is this 3 on 1 off?



  28. billy lafave on January 23, 2020 at 8:01 pm

    i want that tank:)



  29. cure358 on January 23, 2020 at 8:01 pm

    What brand is that gym set?



  30. Osama Binfaq’n on January 23, 2020 at 8:06 pm

    You guys are a cute couple



  31. TheSmit14 on January 23, 2020 at 8:11 pm

    Really nice split guys! I use it for my mini home gym. Great job!!



  32. Dimensiom on January 23, 2020 at 8:11 pm

    You "only" have a fifty pound dumbbell for your rows. Meanwhile, I struggle with thirty pounds. I am such a wuss.



  33. Naif Alakooz on January 23, 2020 at 8:12 pm

    Name of the background music please?



  34. HitlerActually on January 23, 2020 at 8:12 pm

    Shoes at 9:25???????



  35. A_Bardoloi on January 23, 2020 at 8:12 pm

    I workout on average 3 days a week because of lack of time, and I was wondering if I have to work out back and chest on the same day, or whether I should do back one day and chest another day?



  36. J c on January 23, 2020 at 8:13 pm

    question



  37. Jeremy Okamoto on January 23, 2020 at 8:13 pm

    How long do each day’s take?



  38. Cesar Pinto on January 23, 2020 at 8:14 pm

    Good. and effective old school exercises. ..love this videos



  39. Sam Mcewan on January 23, 2020 at 8:15 pm

    Hay Buff Dudes love all you video’s and the effort you put in them, i think it would be great if you put in the information box what the workout is goaled towards for example strength and mass or just mass , mass and conditioning etc.



  40. Emil Asbjørn Thomasen on January 23, 2020 at 8:17 pm

    What about abs?



  41. kamczol on January 23, 2020 at 8:21 pm

    where i can add abs?



  42. Trump Pence on January 23, 2020 at 8:22 pm

    TRUMP/PENCE 2016!!!!



  43. ahumblemanSr ahumblemanSr on January 23, 2020 at 8:23 pm

    I’ve been building a home gym for the past 6 months, and you guys have been some of the most informative guys on YouTube. Subscribed. You guys always provide massive amounts of value. Thanks buff dudes.



  44. Αγγελος Κουρματζης on January 23, 2020 at 8:27 pm

    What about cardio



  45. Josh Parsons on January 23, 2020 at 8:30 pm

    Is 30 sets per workout too much. Or should I just say fuck it



  46. Mr.Rivera and Sis on January 23, 2020 at 8:32 pm

    Is the 3 day split as effective as working out lets say 4 or 5?



  47. Būstotās Trepes on January 23, 2020 at 8:33 pm

    WHeres ABS?



  48. Corgi on January 23, 2020 at 8:36 pm

    these guys are crazy… love it!



  49. Will Phipps on January 23, 2020 at 8:37 pm

    You don’t know how much this program has helped me. Thank you.



  50. DragonXDDark on January 23, 2020 at 8:37 pm

    Ill start doing this workout because i can only go to the gym 3 days a week, should i change the routine after certain quantity of months or something?