The Frat Boy Days - The Bad Batch Workout Split

Hi everyone! I've created a "Frat Boy Days" edition to follow up my first Clone Force 99 Workout Program. This one includes a day for Echo :) I'm also working on a 501st split; but it's taking a while longer to develop, so stay tuned! I wrote more on the fictional side too, so we get a little more insight on how the squad works together in the gym, how they approach the weights, and what their favorite things are. I hope you enjoy! I had a lot of fun with this.

Wrecker - Quads and Calves

Wrecker outlifts everyone in the squad, for obvious reasons, but his squat and deadlift abilities outshine most large species in the galaxy. It can be challenging to have a lifting buddy that will always be stronger, but Wrecker lifts up the people around him and encourages them to push their limits. It doesn’t matter if he already got his workout in for the day or if he’s busy, he’ll always drop what he’s doing to accompany a squad-mate or friend in the gym.

Warm Up

Wrecker likes to get his blood moving and warm up on the treadmill. He’ll sport gigantic hoodies and sweatpants, often throwing the hood up to keep his head warm too. Often giddy, he’ll use the treadmill next to Tech or Echo for great conversation.

10 minutes walking on treadmill

Pre-Exhaust

The pre-exhaust set is one of Wrecker’s favorites of the day because it warms the body to be more explosive. The purpose of a pre-exhaust set(s) is to bring blood flow to the muscle you’re targeting during the workout session. This will help you target that muscle better (that mind-muscle connection Tech goes on about) throughout the session and warm the muscle for better performance.

Leg Extension - 2 sets of 20

Core

After your muscles are warmed, it’s time to put them to work. Wrecker focuses up and pops a few pieces of sour gummy candies for a quick carbohydrate source. Just like defusing a bomb, Wrecker recommends that you work methodically and safely. Double-check your stance, don’t work with a weight that is too heavy, and make sure you’re warm. He bundles up in a hoodie to sweat through to stay warm. If he starts to overheat, he’ll throw that sweaty pump cover at Crosshair as a joke, but we all know Crosshair loathes it.

Wrecker recommends that you pick a weight that you can lift comfortably, but will begin to safely struggle through the 10th rep. It’s okay if you struggle around rep 8, just make sure you can re-rack the weight safely. Wrecker also enjoys lowering the weight down slowly and EXPLODING upwards.

Barbell Squats: 3 sets of 8-10

Superset: Leg Press (Narrow Stance) + Leg Press (Calf Raise): 3 sets of 10-12

Hack Squat (Or Goblet Squat if Hack Squat machine is unavailable): 3 sets of 8-10

Finisher

Wrecker loves how his legs feel like jelly after the core portion of the workout. Now, it’s time to finish up with a circuit of bodyweight exercises (but Wrecker usually adds weight because he eats pain for breakfast).

Repeat circuit 3 times:

Walking Lunges: 16 reps

Squat Jump: 8 reps

Side Lunge Stretch: 6 reps

Crosshair - Push

Crosshair’s tendencies to push people away translate quite well to traditional push days in the gym. He pictures the weight coming down on him like Wrecker coming in for a hug and the intense strength to push the weight away flows through Crosshair naturally. Crosshair prefers to work with the smith machine because he doesn’t love asking a squad-mate to spot him, but Tech often inserts himself to spot and info-dump at Crosshair as he works through his sets. Tech’s endless banter frustrates him, but Crosshair knows he can lift heavier with the one-sided conversation in the background.

Warm Up

Crosshair doesn’t enjoy warming up, but he knows it’s healthier. He’s had that lecture from Tech, and Wrecker, and Hunter, and Echo, so he just grits his toothpick and gets through a quick warmup before hitting the weights.

10 minutes of walking on treadmill

Arm circles 2 sets of 20

Pre-Exhaust

Similar to pinpointing a target in your scope before pulling the trigger, your pre-exhaust set should target the muscle before hitting the core section of the workout. Crosshair recommends to really squeeze the pectoral muscles during the chest flys to increase blood flow. The increased blood flow will help you focus on the pectorals during the core exercises.

Chest Fly - 2 sets of 15

Core

Crosshair says to keep your chest proud and pronated as you push the weights upward. Before you grab heavier weights, slow your motion downwards, squeeze the muscles in use, and pause at the bottom/top. This will make each movement more effective and keep your joints healthier. Being the marksman that he is, he’ll record each weight and reps that he achieves to push himself the next time he’s in the gym.

Incline Bench Press - 3 sets of 8-10

Bench Press - 3 sets of 8-10

Shoulder Press -3 sets of 8-10

Superset: Delt Raise + Front Raise - 3 sets of 10-12

Cable Tricep Pull-down - 3 sets 10-12

Finisher

Being the soldier he is, Crosshair enjoys pushups. Being lean and strong, Crosshair can crank out nearly 70-100 reps before he fails each set, but he doesn’t expect that many reps from anyone else because he believes he is superior. In the years after the Republic fell, he has been much more understanding that anyone daring to push to failure is admirable.

Pushups - 3 sets until failure

Crosshair’s bonus tip: Once you’ve pushed yourself to failure on pushups, move to performing pushups on your knees and work until failure.

Tech - Glutes and Hamstrings

Similar to Wrecker, Tech never skips leg day. He understands that working out legs boosts testosterone and other growth hormones, stimulates full-body circulation, and is great to release stress and endorphins. Crosshair and Hunter sometimes skip leg day and it confuses Tech. He mocks them that they could be in a better mood if they just trained their legs more.

Warm Up

Walking helps warm your lower back muscles and brings blood flow to your legs. Tech will also stretch after walking; he’ll touch his toes, bend in half and let his upper body hang to the floor, and twist to loosen his back up.

10 minutes walking on treadmill

Stretch

Pre-Exhaust

Tech says to use this exercise to not only warm up the muscle, but to also deepen your stretch. Using the weight to help pull your muscle (safely), you’ll be able to lift heavier later more safely.

Lying Hamstring Curl - 2 sets of 15

Core

Tech’s deadlift form is perfect. His main key points are to place your feet shoulder-width apart, pull your shoulders back, and push through your heels as you stand. If you choose to wear a belt, remember that its main purpose is for you to push against with your core as you activate your abdominal muscles.

Traditional Deadlift - 3 sets of 8-10

Romanian Deadlift - 3 sets of 8-10 Tech recommends to move down slowly and only go up 80% of the way to keep tension on your glutes and hamstrings for the entire set.

Bulgarian Split Squats - 3 sets of 10-12 Tech says to set yourself up parallel to a mirror so you can check to see that the working leg is bending to a 90-degree angle. The 90-degree angle will keep your knee joints safe and target the muscles more effectively. Ensure that your knee does not extend past your foot as you squat down. If the Bulgarian Split Squat is too difficult, a regular split squat will work fine, but be sure to check the angle of your leg.

Sitting Hamstring Curl - 3 sets of 8-10

Finisher

Tech enjoys a challenge after a hard leg day. He’ll take his time with these lunges; meaning he’ll do 10, take a breather and check his data pad, then bang out 12 more, and so on. He knows that the lactic acid buildup the lunges trigger is painful, but he pushes through. Tech says that pushing yourself through painful and tough situations primes your body to push through tough situations when your squad depends on it.

Walking Lunges - 2 sets of 50 reps (25 each side)

Hunter - Pull

Hunter loves his back days because he can put in his headphones and listen to his “dad rock” without any flack from his brothers. He’ll often pick a time he can go alone because back day doesn’t require any spotting help. He loves his squad, but taking some time to pull away and sort through thoughts and physically work through things is a highlight of his week.

Warm Up

While Hunter is on the treadmill, he’ll build out his playlist for the workout and set his intentions. As a master of visualization, he’ll visualize which muscles he’ll be focusing on and succeeding throughout the workout.

10 minutes walking on treadmill

Pre-Exhaust

In Hunter’s opinion, there’s not a better way to get a pump on than hashing through a few sets of pull ups. Hunter will typically warm up with his bodyweight, but isn’t opposed to adding weight. For beginners, he recommends using the assisted pull up machine and working towards failure, even as a warm up. He’s… intense.

Assisted Pull Ups - 2 sets till failure

Core

Hunter is all about controlling the weight and not letting it control you. Slow your reps down and create that mind-muscle connection with the different muscles in your back. Squeeze your shoulder blades together like they need to pinch a vibroblade knife between them on each rep. Keep a proud chest, embrace the burn, and use lifting straps if needed. Hunter prioritizes building forearm strength, but he knows his forearm/grip strength will fail before his lats do.

Cable Lat Pulldown - 3 sets 10-12

Cable Wide Row - 3 sets 10-12

Cable Narrow Row - 3 10-12

Cable Face Pull 3 sets - 10-12

Hammer Curls - 3 sets of 8-10

Finisher

Hunter hits his core after each back workout. His upper body pump afterwards is so intense, he struggles to get his armor to fit. He knows he should just order slightly larger armor from the Republic armory, but he silently loves the feeling. We think only Tech has noticed and he rolls his eyes at the situation and doesn’t give it too much thought.

Leg Raises - 3 sets until failure

Ab Roller - 3 sets until failure

Echo - Shoulders & Arms

Traditional gym and cable machine work has been much easier since Tech developed a few skonk attachments for Echo. Echo’s physical limitations do not limit him on the field nor in the gym. His strength to pull himself up, run, and carry go beyond expectation, but Echo never looks at it that way. He just does what is necessary to get the job done.

Warm Up

If arriving at the gym with the squad, Echo will often find a treadmill next to Tech or Wrecker to chat about the day. He finds their conversations to be soothing and then he’ll feel more positive when heading into lifts.

10 minutes on the treadmill

Pre-exhaust

Echo’s workout today will focus on shoulders and arms. While shrugs are considered more of a back movement, he finds warming up his upper back and focusing on pulling with his shoulders is his favorite movement to warm up.

Dumbbell Shrugs 2 sets of 10-15 reps

Core

Echo has been into supersets (performing one exercise after another in a circuit) lately because they “echo” opposing muscle groups in the same set. He also finds supersets to be very efficient and loves the pump effect it creates, especially in the arms.

Cable Crunches - 3 sets of 10-12

Machine Shoulder Press - 3 sets of 8-10

Decline Dumbbell Bench - 3 sets of 10-12

Superset: Cable Overhead Tricep Extensions + Cable Bicep Curl - 3 sets of 10-12

Superset: Cable Delt Raise + Tricep Dips - 3 sets of 10-12

Finisher

A master of climbing, even with a skonk, Echo will perform chin ups (and sometimes pull ups) until failure and then hang until his grip strength fails. He’ll repeat this exercise 3 to 5 times, nearly daily. He knows it burns, but he says it’s important to build up this strength so you have it when your life depends on it.

Chin ups until failure; then static hang until failure - 3 sets

The Frat Boy Days - The Bad Batch Workout Split

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