This 90-day gym-based program is designed to help you build lean muscle, shed body fat, and increase your strength—with just three focused workouts per week.
Each week includes:
1 Upper Body Day
1 Lower Body Day
1 Full Body Day
This strategic split ensures that every major muscle group is trained twice per week, optimizing muscle growth and recovery without requiring daily gym sessions.
Whether you’re working out in a fully-equipped gym or navigating a busy one, you’re covered. The plan includes alternative exercise options so you can stay on track even when equipment is taken. All you need is access to a gym and pully cables, but if you can’t make it in, many of the exercises can be adapted to home workouts using challenging dumbbells.
This program is perfect if your goals are to:
✅ Increase lean muscle mass
✅ Decrease body fat percentage
✅ Improve total-body strength
✅ Stay consistent with a flexible and realistic schedule
Commit to just 3 days a week for 90 days, and transform your body with a plan built for progress and sustainability.