stoffle

Mar 30th 2019

TRY IT OUT

DOWNLOAD

Stoffle's Adv. Badger Body

DOWNLOADS/VIEWS: 0/737

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

CORE 7 exercises, 43 mins

Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

PUSH 8 exercises, 1 hr 3 mins

Plyo Push-Up	3x reps	rest: 20s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

LEGS A 8 exercises, 1 hr 6 mins

Box Jump Multiple Response	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

PULL 8 exercises, 1 hr 3 mins

	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

CORE 7 exercises, 43 mins

Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

PUSH 8 exercises, 1 hr 3 mins

Plyo Push-Up	3x reps	rest: 20s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

LEGS B 8 exercises, 1 hr 7 mins

Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Kettlebell Pistol Squat	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Running	0x0 reps	rest: 20s

PULL 8 exercises, 1 hr 3 mins

	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

CORE 8 exercises, 48 mins

Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

PUSH 8 exercises, 1 hr 3 mins

Plyo Push-Up	3x reps	rest: 20s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

LEGS A 8 exercises, 1 hr 6 mins

Box Jump Multiple Response	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

PULL 8 exercises, 1 hr 3 mins

	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

CORE 7 exercises, 43 mins

Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

PUSH 8 exercises, 1 hr 3 mins

Plyo Push-Up	3x reps	rest: 20s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

LEGS B 8 exercises, 1 hr 7 mins

Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Kettlebell Pistol Squat	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Running	0x0 reps	rest: 20s

PULL 8 exercises, 1 hr 3 mins

	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

CORE 7 exercises, 43 mins

Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

PUSH 8 exercises, 1 hr 3 mins

Plyo Push-Up	3x reps	rest: 20s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

REST 1 exercises, 1 hr 21 mins

Walking

0x0 reps

rest: 80s

LEGS A 8 exercises, 1 hr 6 mins

Box Jump Multiple Response	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s

PULL 8 exercises, 1 hr 3 mins

	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Abduction	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s