90 Days to Buff
Buff Boy, LLC.
Functional Fitness, Functional Training, BodybuildingDedicated to making you the dominate Crop God you have always dreamed of. Say goodbye to Dad Bods and say hello to BUFFNESS 💪
Prep
A
Lower Body Squat Warm-Up
1) Foam Roll Quads // Foam Roll T-Spine 0:30 each 2) Hip Flexor Stretch 0:30 each side 3) Bird Dogs 2x5 each side 4) Band Hydrants // Band Glute Bridges 2x5 5) Goblet Squats // Dumbbell RDL's 3x5 6) Jumping Jacks // Jump Squat 3x5
B
Hack Squat
4 x 8
C1
Rear Foot Elevated Split Squat
3 x 12
C2
Dumbbell RDL
3 x 15
D
Banded Hip Thrust
3 x 20
E
Band Pallof Press
3 x 12
Prep
A
Upper Body Push Warm-Up
1) Foam Roll Pecs // Foam Roll T-Spine 0:30 each side 2) Doorway Pec Stretch 0:30 each side 3) T-Spine Rotation 2x5 each side 4) Band Shoulder Tri Set 10 reps each set 5) Push-up // Inverted Row 3x5 6) Med Ball Press // Seal Jacks 3x5
B
Machine Press
4 x 8
C1
Seated Dumbbell Arnold Press
3 x 12
C2
1/2 Kneel Cable Row
3 x 15
D
Close Grip Lat Pulldown
3 x 20
E1
Tricep Pushdown
3 x 20
E2
Lateral Raises
3 x 20
Prep
A
Lower Body Hinge Warm-Up
1) Foam Roll Glutes // Foam Roll T-Spine 0:30 for each 2) Adductor Stretch 0:30 each side 3) Deadbugs 2x5 each side 4) Band Hydrants // Band Glute Bridges 2x5 5) Goblet Squats // Dumbbell RDL's 3x5 6) Jumping Jacks // Jump Squat 3x5
B
Trap Bar Deadlift from Blocks
4 x 8
C1
Heel Elevated Goblet Squat
3 x 12
C2
Dumbbell Reverse Lunge
3 x 15
D
Leg Extension
3 x 20
E
Kettlebell Carries
3 x 30
Prep
A
Upper Body Pull Warm-Up
1) Foam Roll Lats // Foam Roll T-Spine 0:30 each side 2) Pec Stretch 0:30 each side 3) Side Lying Bow & Arrow 2x5 each side 4) Band Shoulder Tri Set 10 reps each set 5) Push-up // Inverted Row 3x5 6) Med Ball Overhead Slam // Seal Jacks 3x5
B
Wide Grip Pull Ups
4 x 8
C1
Stretch Push-Ups
3 x 12
C2
Chest Supported Row
3 x 15
D
Cable Face Pull
3 x 20
E1
Rotating Bicep Curls
3 x 20
E2
Banded Lateral Raises
3 x 20
Buff Boy
Holding ACE, PPSC and Precision Nutrition training certifications in addition to over 15+ years of gym experience, Buff Boy knows a thing or two about fitness. He is the perfect crutch to lean on when you need advice on tips, tricks or hacks in the fitness game. No stone is left unturned as he can guide you to a better and healthier lifestyle.
Jeff P.
ACTUALLY GOT BADA$$ RESULTS!
Verified Athlete""Listen up, future Crop Gods....This program? It's a game-changer. I was rocking a dad bod before, and now? Now I'm the Crop God at my gym. 90 Days to Crop Shape is no joke – the gains are real, the confidence is through the roof, and my mirror selfies have never looked better."
Yana & Teddy
CONFIDENCE IS PEAKING🌟
Verified Athlete""You know that feeling when you finish a killer workout? Now multiply that by 90 days. This program isn't just about sweating it out; it's about transforming into the Buff Boy you've always envisioned. Trust me, kings – if you're not on this journey, you're missing out.""
Sarah R.
Empress of Empowerment 💃
Verified Athlete""I started this journey unsure, and now, I'm unstoppable. This program isn't just about sculpting a killer physique; it's a mindset overhaul. I've shed not just pounds but self-doubt. Ladies, invest in yourself – this program is the key to becoming the queen of your fitness kingdom.""