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90 Days to Buff

Buff Boy, LLC.

Coach
Buff Boy

Dedicated to making you the dominate Crop God you have always dreamed of. Say goodbye to Dad Bods and say hello to BUFFNESS 💪

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Direct Access to Buff Boy Himself
The only way to get direct access to the legend himself. He's ready to spot you every step of the way lift lords!
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Detailed Nutrition Planning
Crop Calorie Plan to dial in your nutrition (because we know abs are made in the kitchen…)
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DEDICATED TO ELIMINATING THE DAD BOD ✂️
Get ready to get into CROP SHAPE and say goodbye to the Dad Bod before Summer is here! All in 90 DAYS GUARANTEED! 💪
Features
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Access to Buff Boy Himself
Expert coaching notes from the Buff Boy himself to make sure you squeeze every ounce of gains out of your exercises.
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Programming 4 days per week
Daily warm-ups, strength, conditioning, recovery, mobility, and much more on your own schedule.
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Movement Demos
We’ve filmed every movement, exercise and drill that we’ll ask you to perform throughout the training session so that you know what and how to do it.
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Detailed, expert instruction
We’ll give you all the details and instructions you need to execute the training each day.
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Custom Nutrition Planning
We’ve added 3 fully customizable nutrition programming options for building muscle, burning fat OR achieving both simultaneously.
Equipment
Required
Dumbell // Kettlebell // Bands // Kick Ass Attitude
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST DAY
Monday
Lower Body (Hinge Emphasis)

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

Tuesday
Upper Body (Pull Emphasis)

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

Wednesday
REST DAY
Thursday
REST DAY
Friday
Lower Body (Squat Emphasis)

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

Saturday
Upper Body (Push Emphasis)

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

Coach
coach-avatar 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.

FAQs
Will I get strong? Will I get buffed? Will I put on muscle gainz?
Absolutely, bro.
I am new. Will you help me?
Yes, the Buff Boy himself is here to help you on your journey to get Buffed.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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.""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

90 Days to Buff
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90 Days to Buff
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90 Days to Buff
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