The Buff Dudes, aka, Brandon Myles White and Hudson White are brothers known for their entertaining and informative fitness videos.
Brandon’s and Hudson’s journey all started when they were 12 years old. They’d look at the Golden Era bodybuilding magazines their father gave them; being fascinated by the likes of Franco Columbo, Steve Reeves, and Arnold Schwarzenegger.
Inspired by the bodybuilding legends, as well as their father, the brothers started their fitness journey. Throughout many years of trial and error, and a lot of hard work in the gym, they built awesome looking physiques.
However, the Buff Dudes didn’t stop there. In May 2012, they started uploading entertaining fitness videos on the internet. Their ability to present the videos in a humorous, straightforward, and educational way gave them enormous recognition in the online world. Which, in turn, allowed them to create a successful career in fitness.
This is Buff Dudes’ story:
|Full Name: Brandon Myles White, Hudson White|
|225 – 235lbs (102.1 – 106.6kg)||6’2″ (188cm)||American||Social Media Stars, Entrepreneurs, Online Coaches|
|The Buff Dudes||2010|
|Weight||225 – 235lbs (102.1 – 106.6kg)|
|Profession||Social Media Stars, Entrepreneurs, Online Coaches|
|Alias||The Buff Dudes|
- Social Media Stars
- Clothing Line Owners
- Online Training and Dieting Coaches
Starting Out with Fitness
The Buff Dudes’ interest in fitness began when they were 12. The two brothers, Brandon and Hudson, saw their father go to the gym every morning after drinking his protein shake.
They always wanted to follow in their father’s footsteps as children. Together, they decided to start training in the gym, just like their role model.
“It wasn’t long before we were wearing his sweat-stained leather lifting gloves, weightlifting belt, and walking around the gym pretending like we knew what we were doing.”
Although they had little knowledge of what they were doing in the gym when they first started training, the Buff Dudes say they were quick learners. With some help from their father, and a few bodybuilding magazines, they soon learned the weight training basics.
Veterans in Weightlifting
The Buff Dudes say; “From then on, we were hooked, and although we didn’t always know what we were doing, we quickly learned from our mistakes and kept growing.”
Over time, the two brothers became experts in weightlifting. In fact, one of the brothers, Brandon, became a full-time personal trainer. While the other brother, Hudson, worked as an independent editor and director.
A New Career
In 2012, the Buff Dudes decided they would combine two of their professions – uploading fitness videos on the internet, and working out. While Hudson was initially responsible for video editing and marketing, Brandon was the one who gave advice on training and nutrition.
Over time, both brothers became involved in all aspects of video making. Meaning both of them worked on marketing, video editing, and developing new ideas for videos.
Soon, the Buff Dudes brand started gaining a lot of recognition. So much so, that by 2015, the brothers became a major influence in the online fitness community.
As a result of their increase in popularity, the Buff Dudes wasted no time, they opened their clothing line business, alongside their online coaching programs – becoming successful entrepreneurs in the process.
A Day of Training
Brandon and Hudson usually train in the same way. Normally they do a 45-minute steady-state cardio session in the morning, after which they have a breakfast.
In the afternoon, they have a weight training session, which is followed by another 30 minutes of cardio. For the first 20 minutes of cardio, they do HIIT – 10 seconds of sprints, followed by 10 seconds of recovery. For the last 10 minutes, they slowly cool down by doing steady-state cardio such as walking.
They will do this routine six consecutive days per week. The seventh day is dedicated to full recovery, or possibly a short steady-state cardio session.
Building Muscle vs Strength
When they want to build strength, the Buff Dudes train within a 6-8 rep range. If they want to increase their muscle mass, they’ll increase the rep range to 10 or 12.
Going even further, if they want to improve muscle endurance and conditioning, they’ll do 16 or more reps per set.
Buff Dudes Upper and Lower Training Split
Day 1 – Upper Body
- T-bar Rows 3 sets x 6 – 12 reps
- Incline Barbell Press 3 sets x 6 – 12 reps
- Dumbbell Clean and Press 3 sets x 6 – 12 reps
- Lying Dumbbell Triceps Ext. 3 sets x 6 – 12 reps
- Dumbbell Spider Curls 3 sets x 6 – 12 reps
- Farmer Walks 3 sets x 60 – 90 second
Day 2 – Lower Body
- Front Squats 3 sets x 6 – 12 reps
- Lunges 3 sets x 10 – 20 steps
- Hack Squats 3 sets x 6 – 12 reps
- Box Jumps 3 sets x 6 – 12 reps
- Seated Calf Raises 3 sets x 6 – 12 reps
Day 3 – Cardio, Abs (optional)
- Steady State Cardio 45 – 60 minutes
- Plank 3 sets x 30 – 60 seconds
- Reverse Crunch 3 sets x 15 reps
Day 4 – Upper Body
- Pull Ups (or cable pull downs) 3 sets x 6 – 12 reps
- Dumbbell Flat Press 3 sets x 6 – 12 reps
- Overhead Press 3 sets x 6 – 12 reps
- Cable Triceps Ext. 3 sets x 6 – 12 reps
- Barbell Curls 3 sets x 6 – 12 reps
- Finger Curls 3 sets x 6 – 12 reps
Day 5 – Lower Body
- Deadlift 3 sets x 6 – 12 reps
- Hip Lift (Bridges) 3 sets x 6 – 12 reps
- Dumbbell Romanian DL 3 sets x 6 – 12 reps
- Single Leg Press 3 sets x 6 – 12 reps
- Adduction Machine 3 sets x 6 – 12 reps
- Abduction Machine 3 sets x 6 – 12 reps
- Standing Calf Raises 3 sets x 6 – 12 reps
Day 6 – Cardio, Abs (optional)
- HIIT 20 – 30 minutes
- Kneeling High Pulley Chops 3 sets x 15 reps (each side)
- Weighted Machine Crunch 3 sets x 10 – 20 reps
Day 7 – Off
- Full Rest or Short Cardio
Buff Dudes 3-Day Training Split
The Buff Dudes use this 3-day workout regimen when they don’t have time to train, for five or more days per week. In this 3-day plan, they’ve put together all of the exercises they need for a complete body workout.
Here’s how it looks:
Day 1 – Back & Biceps
- Pull-Ups, 4 Sets, 10-15 Reps
- Under Hand Bent Over Rows – 4 Sets Of 12,10,8,8 Reps
- Lawn Mowers – 4 Sets, 10 -12 Reps
- Back Extensions – 4 Sets, 12 Reps
- Incline Bench Curls, 3 Sets. 12 Reps
- Preacher Bench Curls – 3 Sets, 10 Reps
- Hammer Rope Curls – 3 Sets, 10 Reps
Day 2 – Chest & Triceps
- Cable Iron Crosses – 3 Sets, 15 Reps
- Bench Press – 4 Sets, 15, 12, 10, 8, 8 Reps
- Incline Dumbbell Fly W/ Close Press – 4 Sets, 10 Reps (Each)
- Single Arm Dumbbell Press – 4 Sets, 10 Reps
- Giant Set – Triceps, 30 Reps Total For The 4 Sets
- Cross Bench Alternating Triceps Dips –4 Sets, 20 Reps (10 Reps Each Side)
Day 3 – Legs, Shoulders & Abs
- Squats– 6 Sets, 20 (Warmup Set), 15, 12, 10, 8, 8 Reps
- Romanian Deadlifts– 5 Sets, 12 Reps
- Walking Lunges– 4 Sets, 12 Steps Per Set
- Overhead Press– 5 Sets Of 15, 12, 10, 8, 8 Reps
- Lying Side Lateral Raise– 4 Sets, 12 Reps
- Steering Wheels–4 Sets, 30 Seconds.
- Shrugs– 4 Sets, 12 Reps.
- Standing Calf Raises– 4 Sets, 15 Reps.
- Hanging Leg Raise–3 Sets, 20 Reps
- Cable Twists– 3 Sets, 15 Reps
- Ab Machine Crunch– 4 Sets, 10 Reps
Buff Dudes are typically strict about their food choices. They enjoy feeding their body with healthy foods such as tilapia, egg whites, lean turkey, fish, and vegetables.
In terms of building muscle, they believe in quality over quantity. Meaning they would rather eat 2500 calories worth of healthy and nutritious meals, than 3000 of ‘junk’ food to build muscle mass.
They believe ‘junk’ food doesn’t have nearly the same muscle building properties when compared to healthy foods. Even though sometimes it might appear they have the same amount of protein or calories.
Keeping it Balanced
Still, the brothers don’t completely cut out all of the tasty foods from their diets. There are times where they’ll let loose and eat whatever they want. Some of their favorite cheat meals are burger, fries, pizza, and chocolate cake.
They say eating like this occasionally doesn’t affect their physiques much – as they eat healthy most of the time.
Buff Dudes Cutting (Fat Loss) Diet
This is a high-protein diet the Buff Dudes use to maintain their muscle mass, and cut down fat. It contains 2600 calories, and looks like this;
8 A.M. Breakfast
- 6 Egg Whites
- 5 Turkey Slices
- 2 Slices Ezekiel Bread
- 2 Scoops Protein Whey Isolate W/Water
12 P.M. Lunch
- 4 Tuna Patties
- 8 Pieces Broccoli
- 1 Sweet Potato
- 1 Scoop Protein Whey Isolate
- 1 Cup Greek Yogurt
- Post-Workout Shake: 2 Scoops Whey Isolate Protein, 2 Cups Skim Milk, 2 Tablespoons Milk Flavoring
8 P.M Dinner
- 2 Tilapia
- 8 Pieces Broccoli
- 2 Spinach Pancakes
Idols and Influences
The Buff Dudes’ main influence in fitness was their father, who ‘sparked’ an interest in them early on. The brothers say they would always watch their father go to the gym as children; being fascinated by his active lifestyle.
Some of the other major influences in their lives were bodybuilders they saw in magazines. Including The Austrian Oak, Franco Columbo, and Steve Reeves.
What we can learn from Buff Dudes
Buff Dudes promote a healthy, active, and perhaps most importantly, enjoyable lifestyle. Their videos are all about training with a ‘smile,’ not just looking big and being serious.
One thing we could take on board from the Buff Dudes is to enjoy your journey in life – be it fitness or something else. Always strive to become the best version of yourself, but also take the time to have fun in the process.
This is the way the Buff Dudes achieved their greatness, and, it can be one of the ways you can achieve yours.