Reach your Fitness goals in 2025! 90 Days to Stronger, Fitter, and Healthier You: Transform Your Body & Mind. This 90 days program is based on progression, so each week we’ll either add a bit more volume or increase weight/complexity to the workouts. A great feature of this program is the limited amount of equipment needed to do it at the comfort of your own home! There are alternate exercise options available for a few tough exercises if you wish to reduce the intensity.
How this program works:
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.
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.
What You’ll need:
Adjustable dumbbells that can range from 5 lbs – 60lbs, long resistance bands and a pull up bar (if getting your first pull up is your goal!)
⚠️ Important Information for this Program
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.
4 Days At Home – Intermediate Workout Program
90 Days to a Stronger, Fitter, Healthier You: Transform Your Body & Mind
This 90-day training program is designed around smart, structured progression. Each week, the workouts gradually increase in volume, weight, or complexity to help you build lean muscle, increase strength, and reshape your body in a sustainable and effective way.
A major advantage of this program is that it can be completed entirely from home with minimal equipment. Alternative exercise options are included for movements that may feel too advanced, so you can stay consistent regardless of your starting point.
How This Program Works
Each week includes:
- 2 Upper Body Days
- 2 Lower Body Days
This balanced four-day split ensures every major muscle group is trained twice per week—ideal for muscle growth, improved strength, and enhanced body composition without requiring a daily workout schedule.
This structure, combined with progressive overload from week to week, is what helps you build visible muscle tone and long-term strength.
Tracking Your Progress
You must download the PDF file provided after purchase.
Use it to follow your weekly workouts and track your progress either:
- on paper,
- or in a notes/notepad app on your phone.
Tracking ensures you stay consistent with the program’s progressive structure.
All exercises include linked demonstration videos so you can perform each movement safely and with proper form.
What You’ll Need
- Adjustable Dumbbells
- Resistance Bands (short & long)
- Adjustable Bench (incline capable)
- Pull-Up Bar (highly recommended if you can install/use one)
- Stable Stepper or Platform (for step-ups)
Program Access
Once your payment is received, you will be able to download the PDF file immediately and start your program right away.
Please note: this program does not require a membership login like some of the other programs on my website.
Be sure to save the PDF to your device so you always have access—even offline.