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Stoffle's Adv. Badger Body
Bulking
Advanced
Machine strength
Plan Details
The Stoffle's Adv. Badger Body routine by stoffle is a 30 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A 90-day split/superset routine. You'll need to get your ass out of bed early, this is a strictly morning routine, 6:00am shit. Workouts shouldn't last more than 50 minutes. It's designed to set your day up to burn fat while giving you time to keep muscles warm and feed cell growth during the day. You will use easier supersets at the beginning of the workout, progress into harder supersets and then finish with light/moderate cardio for 20 minutes. READ THIS! - Each workout has a format that needs to be done in the correct order. The first exercise in the workout is HIIT. Its main goal is to raise the heart-rate. It's NOT done in combination with another exercise. The next three pairs of exercises are your supersets. They're designed to work related muscle groups. Your sets need to alternated between the two exercises with a brief, 10-20 second break in between sets. Take a couple minutes to set up for your superset pairs; this will act as your break between supersets. The last exercise in the workout is your cardio, only 20 minutes allowed. This is a two-day on, one-day off routine. Technically it's 4.5 days/week. You'll repeat this routine 3 times to reach your 90-day goal. Rest days need to involve movement. I suggest using a pedometer or fitness tracker to make sure you're getting in 10K steps or more. This helps keep muscles warm throughout the day; assisting hypertrophy and cutting down on muscle soreness.
Routine detail
Day 1
CORE
Est. 43 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Day 2
PUSH
Est. 64 min
8 exercises
Plyo Push-Up
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 3
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 4
LEGS A
Est. 66 min
8 exercises
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 5
PULL
Est. 63 min
8 exercises
Burpee Pull-ups
4 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Step Machine
1 Set
Day 6
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 7
CORE
Est. 43 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Day 8
PUSH
Est. 64 min
8 exercises
Plyo Push-Up
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 9
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 10
LEGS B
Est. 67 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Running
1 Set
Day 11
PULL
Est. 63 min
8 exercises
Burpee Pull-ups
4 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Step Machine
1 Set
Day 12
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 13
CORE
Est. 49 min
8 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Landmine 180's
3 Sets x 8 Reps
Day 14
PUSH
Est. 64 min
8 exercises
Plyo Push-Up
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 15
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 16
LEGS A
Est. 66 min
8 exercises
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 17
PULL
Est. 63 min
8 exercises
Burpee Pull-ups
4 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Step Machine
1 Set
Day 18
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 19
CORE
Est. 43 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Day 20
PUSH
Est. 64 min
8 exercises
Plyo Push-Up
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 21
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 22
LEGS B
Est. 67 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Running
1 Set
Day 23
PULL
Est. 63 min
8 exercises
Burpee Pull-ups
4 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Step Machine
1 Set
Day 24
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 25
CORE
Est. 43 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Day 26
PUSH
Est. 64 min
8 exercises
Plyo Push-Up
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Step Machine
1 Set
Day 27
REST
Est. 82 min
1 exercise
Walking
1 Set
Day 28
LEGS A
Est. 66 min
8 exercises
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 29
PULL
Est. 63 min
8 exercises
Burpee Pull-ups
4 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Step Machine
1 Set
Day 30
REST
Est. 82 min
1 exercise
Walking
1 Set
