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.
How this program works:
You must create an account during the order process, after your payment is received, you will be able to login and view the excel file along with the exercise videos.
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.
⚠️ Important Information for Workout Programs
During checkout, you’ll be asked to create a username and password. This login will give you access to the corresponding workout videos included with your program.
Once logged in, please make sure to download the PDF or Excel file right away so you always have your program handy, even if you’re offline.
90 Days to a Stronger, Fitter, Healthier You
4x / Week Gym Training Program
This 90-day gym-based program is designed to help you build lean muscle, increase strength, and improve body composition through smart, structured progression.
You’ll train 4 days per week with a balanced split:
- 2 Upper Body Days
- 2 Lower Body Days
Each muscle group is trained twice weekly for optimal results—without needing to work out every day.
The program uses gym machines and free weights, with alternative exercises provided in case equipment is busy, so you can stay consistent no matter how crowded the gym is.
What’s Included
- Progressive workouts across 90 days
- Clear sets, reps, and weekly progression
- Linked demo videos for every exercise
- Downloadable PDF to track workouts (paper or phone)
What You’ll Need
- Gym access
- Dumbbells, machines, cables, and an adjustable bench
Once purchased, you’ll get instant access to the PDF—no login required. Save it to your device and train anytime, even offline.