90 Day Workout Plan – Lose Weight and Build Muscle for 2024
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Our 90 day workout plan is a great way to get in shape for the new year. This plan is suitable for beginners, and includes exercises that target the whole body. The workout plan has 3 stages, featuring compound body building exercises, fat-burning cardio and individual body part muscle chiseling. And it takes just 30 minutes per day!
Jump to
- Structure of the 90 day plan
- Stage 1: The Five Week Foundational Workout Plan
- Stage 2: The Four Week Schedule
- Stage 3: The Three Week Shred
What are the goals of the 90 day workout plan?
The goal of the 90 day workout plan is to get in shape, build healthy and consistent fitness habits and help you achieve your long-term fitness goals. It also aims to improve your confidence and increase your energy levels. A consistent plan of exercise and good diet can make lasting changes in your life.
Strength gains and improved endurance are key goals of the 90 day plan. This workout plan will help you build muscle, improve your overall fitness level and make steady, consistent progress towards an achievable goal.
Any fitness plan should be tailored to your specific needs and preferences. A tailored plan is key to seeing long-term positive changes, whether that’s losing weight, bulking up or simply staying fit.
What are the benefits of a 90 day workout plan?
There are a range of benefits of a 90 day workout plan, both physical and mental. Physical benefits include building a toned body and muscle, increasing your strength and endurance and losing weight. This plan can also increase your energy levels and boost your self-confidence and motivation.
Following this 90 day plan will see you create healthy and lasting habits, that will last even after the 90 day plan ends. We recommend you maintain a journal to use as a daily reminder of the progress you make over the 3 months.
90 day plans can give better results than shorter-term plans, simply because they are a long-term commitment. Consistency is the key to long-lasting results, so 90 day plans can be an effective way to achieve your goals.
How effective are 90 day workout plans and fitness challenges?
The effectiveness of a 90 day workout plan depends on the individual and their commitment to the plan. A 90 day plan can be a great way to jump start your weight loss journey. But this can only be effective when paired with a healthy and nutritious diet, so we recommend you follow a balanced meal plan alongside your workouts. Nutrition and exercise are key to weight loss.
If you are after a beach body, your focus should be on building muscle. Weight training is a great way to build muscle. It is also important to eat the right foods, as a healthy and nutritious diet is key to muscle repair and growth.
When following a 90 day plan, you should regularly review your goals and change your sessions as needed. Keeping a workout diary can help you keep track of your progress, and see how one workout session builds on the previous.
So, in summary, a 90 day workout plan can be a very effective way to build muscle or lose weight. With your commitment, you can be on the way to see amazing results in just 12 weeks!
Is a 90 day challenge suitable for beginners?
Absolutely! The 90 day challenge is a great choice for beginners, as the plan gradually increases in intensity over time. This makes it a great starting point for those just getting into fitness.
It is important to set realistic goals for the 90 day challenge. Breaking your goals down into smaller goals is a great way to not feel overwhelmed or discouraged by your progress.
The 90 day challenge is not a suitable choice for everyone, however. Those with medical conditions or injuries should consult a doctor or medical professional before starting any new exercise program.
What equipment do I need for the 90 day challenge?
A key part of the 90 day challenge is getting a full-body workout. This includes both upper and lower body exercises, strength and cardio. For example, you’ll be doing Wide Grip Lat Pulls on the cable machine to target your back muscles and performing weighted squats with dumbbells. The 90 day plan requires access to gym equipment, so it is not suitable for home workouts unless you already have the necessary equipment.
If you are looking for a more accessible 90 day challenge without gym equipment, there are better options available.
Do I need to go to the gym for this workout plan?
Yes. We recommend you use gym-level equipment for the 90 day workout plan. You can do some exercises at home, but most of your exercises should take place in the gym. Professional gyms have a full range of equipment and the greater choice is important to maximizing your results.
If you don’t have access to a gym, you can do some of the workouts at home. But, these should be supplementary exercises to your workout plan, and not the primary focus on your 90 day plan. Other online fitness programs are available that offer effective 90 day weight-loss plans without going to a gym.
How many days per week do I need to exercise on this plan?
The 90-day workout challenge consists of 12 weeks of exercise. In the first 5 weeks, you will be working out 5 days per week. From week 6 onwards, you will exercise 6 days per week with one rest day each week.
5 days a week can be an intense plan for some people. If you are just starting out on your fitness journey, you may want to start with 3 days of exercise per week and add days as your fitness level increases. It’s important to listen to your body and take the right amount of rest.
The 90 day plan is designed to get in shape quickly and safely. It’s important to choose a plan that matches your fitness level, and take the necessary number of rest days. Build up your days of exercise gradually, try not to overdo it and avoid the risk of injury.
Importance of rest days
Rest days are important as they give your body a break from the physical stresses of exercise. Taking rest days also reduces the risk of overtraining, because it gives your muscles a change to recover. In addition to avoiding injury, you may also feel less fatigue if you take regular rest.
Make sure you schedule the right amount of rest in your 90 day workout plan. This can help reduce the risk of burnout and help you stay on track with your plan.
Overtraining can have serious consequences. Listen to your body and build sustainable, consistent habits to stay on track with your fitness goals.
During rest days, you may choose to do low low-intensity exercise, such as walking and stretching. This can help keep you motivated and prepare you for your next workout session.
What types of exercises will I be doing in a 90 day workout plan?
The plan consists of a wide variety of exercises, focused on building strength, improving cardio endurance and giving your body greater flexibility. The plan includes resistance training, aerobic activities and stretching.
Cardio exercise is key to a healthy heart and lungs. Doing regular cardio exercise can reduce stress and help you build endurance. Examples of cardio exercises include running (including treadmill), jogging, swimming, cycling and ellipticals. The 90 day plan includes 20 minutes of cardio exercise per day.
Other than cardio, the 90 day plan includes a range of bodyweight training exercises. These exercises target different areas of the body to improve your overall fitness.
What are sets and reps?
Sets and reps are terms related to strength training. Sets are the number of times you repeat a set of exercises. Reps (repetitions) are the number of times you repeat each individual exercise. For example, if you did 5 sets of 10 push ups, you will be doing a total of 50 push ups.
The goal of a strength training workout is to perform as many reps as possible within a specific target rep range. Suitable target rep ranges depend on the exercise and your fitness level. Most workouts target 6-12 reps. Fewer than 6 reps may not give your muscles enough stimulus for growth (hypertrophy). Doing more than 12 reps may increase the risk of injury to your body.
If you are able to consistently complete the upper end of a rep range (e.g. 12), you should consider increasing the weight for that exercise. Increasing weight challenges your muscles further, promoting more growth and strength. It is important you do not increase weight too much too fast, as this can increase the risk of injury.
If you are struggling to complete the rep target, you should consider decreasing the weight. This allows you to hit the target rep range with proper lifting form.
What is volume?
In strength training, volume is the total amount of “work done” during a session. It is based on the number of sets and reps performed, as well as the amount of weight lifted. Volume is important for strength training as it gives a clear indication of how much weight you are lifting, and helps you see overall progress between workouts.
The formula for volume is “Sets x Reps x Weight”. For example, if you do 6 sets of 8 reps lifting 20 lbs, the total volume is “6 x 8 x 20” which is 960 lbs of volume. You can also add the volume of multiple exercises together to get the total volume for a workout session.
For muscle building, volume is the most important factor in building muscle and making progress. To increase volume, you can add weight, increase sets or increase the reps for each exercise. You can also change the types of exercises in the workout plan to increase or decrease the total workout volume.
Volume is a great way to track progress over time and help you decide when to adjust your workouts. For this reason, it’s a great number to track when your goals are to maximize gains in strength and muscle size.
What is the Muscle Confusion Principal?
The Muscle Confusion Principle says that, when you train your body the same way day in and day out, your body starts to adapt to the routine. And so the routine gets easier to perform.
When this adaptation happens, often the trainee either reaches a plateau and notices they’re making very little progress or they find ways to change their workout routine.
This is where muscle confusion comes into play, because as you vary the muscle groups you’re working each workout, your body doesn’t adapt as easily… simply because it can’t… and this is the main principal behind this entire routine.
Now let’s take a look at the workout itself and see how it breaks down.
- Five weeks of five day workouts over seven days
- 2 days of workouts
- 1 day off
- 2 days of workouts
- 1 day off
- 1 day workout
Then a new weekly cycle begins leaving off with another day in the gym, followed by a day off.
What is the structure of the 90 day workout plan?
The 90 day workout plan consists of a sequence of compound body building exercises, individual body part muscle chiseling and cardio each day. It is a great way to achieve your fitness goals in just 90 days!
The first 5 weeks focus on compound body building movements. These exercises target multiple muscles and muscle groups, and build a foundational strength for the workout plan.
Between weeks 6 and 10, we focus on high rep compound movements, alongside moderate fat-burning cardio. These exercises can increase your metabolism, burn more calories and help you achieve body shape.
From week 11 onwards, we will perform high rep, individual body part muscle chiseling alongside cardio. This part of the plan further enhances your body shape and muscle definition, and gives your muscles an extra challenge to increase strength.
Following the 90 day workout plan is a great way to reach your fitness goals in just 12 weeks!
Stage 1: The Five Week Foundational Workout Plan
New - Download as PDF or print this workout routine.
Monday - Chest & Back
1. Flat Bench Press
Do: 5 sets of 5 reps
Why: The first 5 weeks of the 90 day workout plan focuses on compound muscle building exercises, and the bench press ticks all of the boxes for your upper body strength. You'll be doing bench press in one form or another throughout the 90 days, and we'll gradually increase the intensity and volume as we go. The bench press primarily targets your chest, but also engages your shoulders and triceps.
How to do: Lie flat on your back on a training bench. Grip the bar with your hands slightly wider than shoulder-width apart. Lift the bar from the rack and hold it directly over your chest with your arms fully extended. Inhale and lower the bar slowly until it touches the middle of your chest. Now, exhale and push the bar back up to the starting position, fully extending your arms without locking your elbows.
Read more: How to Do a Bench Press
2. Wide Grip Lat Pulldowns
Do: 5 sets of 5 reps
Why: The lat pulldown the second exercise of your chest and back day. It's another popular, and easy to perform, compound exercise that hits multiple muscle groups at the same time. This exercise specifically targets your lats, which are the biggest muscles in your upper body, running along the sides of your middle-to-lower back. They play a key role in pulling moves and help with everyday activities and exercises like swimming and pull ups.
How to do: Sit at a lat pulldown machine. Grab the bar with an overhand grip, with your hands slightly wider than shoulder-width apart on the bar. Pull the bar down towards your chest, keeping your back straight and your elbows close to your body throughout the movement. Squeeze at the end of the motion, then slowly return the bar back to the starting position.
Read more: How to Do Lat Pulldowns
Tuesday - Legs
1. Leg Press
Do: 6 sets of 7 reps
Why: The leg press is a comprehensive lower body exercise that hits your quads, hamstrings, glutes and calves. Doing this exercise regularly is an effective way to build up lower body strength. Other leg exercises like squats and lunges need some engagement from your core or upper body. The leg press machine, however, fully isolates your lower body by keeping your back fixed in position. It also allows a more controlled movement, making it a great option for beginners to start building up leg strength.
How to do: Load the machine with the appropriate weight. Pull yourself into the seat with your back placed firmly against the seat. Place your feet shoulder-width to hip-width apart on the footplate. In the starting position, your legs should be bent at a 90 degree angle. Firmly grip the handles. Exhale as you extend your legs, pushing against the footplate. Pause at the top of the press motion, then lower the weight in a controlled manner.
Read more: How to Do a Leg Press
2. Seated Calf Raises
Do: 6 sets of 7 reps
Why: The calf muscles are easily overlooked. But strengthening your calves will lead to improved balance and strength, and will help in other workouts and activities. The calf muscles and Achilles tendons help propel you forwards when you walk or run, and provides the power you need to jump.
How to do: Sit on a bench or chair with your feet flat on the floor. Your thighs should be parallel with the ground. Hold a pair on dumbbells on your knees. Pushing down on the balls of your feet, raise your heels off the ground. Hold for a moment, then slowly lower back to the starting position.
Read more: How to Do Calf Raises
Wednesday - Rest Day
Thursday - Biceps & Triceps
1. Dumbbell Curls
Do: 5 sets of 5 reps
Why: Dumbbell curls are an isolation exercise that works your bicep brachii (biceps) muscles. You can perform the exercise seated or standing. The standing position will engage your core more.
How to do: Stand upright with a dumbbell in each hand. Your palms should be facing forwards. Exhale and curl the weights up towards your chest until your biceps are fully contracted. Squeeze your biceps at the top of the motion and slowly lower the weight back down to the starting position.
Read more: How to Do Bicep Curls
2. Lying Triceps Extensions (Skull Crushers)
Do: 5 sets of 5 reps
Why: Lying triceps extensions, also known as Skull Crushers, are a simple but effective exercise that isolates your triceps muscles. Your triceps are the biggest muscles in your upper arms and it's important to build up strength during the first phase of the 90 day plan.
How to do: Position yourself on a weight bench, lying down, with your feet firmly on the ground. Holding a dumbbell with both hands, bend your elbows and lower the dumbbell behind your head. Keeping your upper arms stationary and pointing towards the ceiling, straighten your elbows and raise the weight back up using your triceps. Move until your arms are fully extended. Now, lower the weight back behind your head in a slow and controlled motion.
Read more: How to Do Lying Triceps Extensions (Skull Crushers)
Friday - Shoulders
1. Seated dumbbell shoulder press
Do: 5 sets of 5 reps
Why: Seated dumbbell shoulder press, also known as seated overhead press, is a primary shoulder exercise that targets your anterior (front) and lateral (side) deltoids. This is a great exercise for building bigger and stronger shoulders.
How to do: Sit on a bench with back support. Hold a dumbbell in each hand at shoulder level with a pronated grip (palms facing forwards). Engaging your core, and keeping your back straight, exhale and push the dumbbells up until your arms are fully extended above your head. Don't lock your elbows. Squeeze at the top of the movement, then slowly lower the dumbbells back to the starting position.
Read more: How to Do Seated Dumbbell Shoulder Press
Saturday - Rest Day
Sunday - Legs
1. Squats
Do: 5 sets of 5 reps
Why: Barbell squats are a key lower-body strength training exercise. The squat is a compound exercise that hits your quads, hamstrings, glutes and calves. Start with a light weight in your first week, and see if you can gradually increase the weight by week 5.
How to do: Stand with your feet shoulder-width apart, with a barbell resting on your upper back. Keep your chest up and brace your core. Bend your knees and bend forward at your hips as you lower your body as far as possible while maintaining a straight back. Do not let your knees drift forwards past your toes. Finally, push through your heels to stand straight back up to the starting position.
Read more: How to Do Barbell Squats
2. Standing Calf Raises
Do: 5 sets of 5 reps
Why: Most exercises on leg day are hitting the large muscle groups in your lower body - your quads, hamstrings and glutes. Calf raises specifically work the gastrocnemius and soleus muscles in your calves, making it a great isolation exercise to strengthen these often-overlooked muscles.
How to do: Stand up tall on a flat surface, with your feet hip-width apart. Point your toes forward and keep your shoulders back and down. Hold a dumbbell in each hand. Perform calf raises according to the 2-1-2-1 rule. This is where you raise over 2 seconds, pause for 1 second at the top, then lower over 2 seconds and finally pause for a 1 second at the bottom of the movement. Squeeze your calves at the top of the movement.
Read more: How to Do Standing Calf Raises
Tips
It’s important to note that you have to do three things during these workouts for them to be the most effective:
- Take just enough time between sets to change the amount of weight you’re using for each set
- Try to go to failure on your last two sets
- Take advantage of Your “Rest Days” by resting and recuperating properly
- It’s also important to either train with a partner or make sure that you ask someone to spot you for your own safety.
The other thing that you should have noticed is that by the time you train your legs again, it’s been 4 days since you last trained them. This is something you should try to do with each muscle group.
This five week routine is also designed for the weight trainer in mind, someone who should be able to use different movements for each body part.
In other words if you did flat bench presses during week one, then week two you could do dumbbell bench presses or decline or incline bench presses.
For the back muscles you can try T-Bar rowing, seated rowing or barbell bent rows, but you get the idea. Each week you’ll use a different exercise movement to keep your muscles confused and keep your mind interested enough to push through each set within the 30 minute time frame.
Stage 2: The Four Week Schedule
This is where things get a little tougher, and the reason why is because there’s only one “Off Day” during this four week cycle and cardio is a full 20 minutes with a day of its own as well as the 30 minute allotted time frame to complete a workout per day.
The routines that you’ll be doing during this cycle still involve compound movements, but we start to turn up the heat a bit more as we add more reps to each set along with 12-15 minutes of cardio per workout.
The central idea of this workout schedule is simple; same amount of sets, but reps using slightly less weight to attain those extra reps per set.
Monday - Legs
1. Leg Curls
Do: 5 sets of 8-10 reps
Why: Leg curls isolate your hamstring muscles. This is a good exercise for leg day as it allows you create a balanced workout that works all the major muscle groups in your lower body. Strong hamstrings are beneficial in everyday activities like jogging, running and squatting.
How to do: Lie flat on a leg curl machine with your legs fully extended. Position the back of your lower legs beneath the padded lever. Hold onto the machine's handles for support. Bending at your knees, curl your legs upwards as far as you can go while keeping your thighs on the bench. Squeeze your hamstrings at the top of the movement, then slowly lower back to the starting position.
Read more: How to Do Leg Curls
Tuesday - Chest
1. Barbell Incline Press
Do: 5 sets of 6-8 reps
Why: Compared to the flat bench press which works your pectoral muscles evenly, the barbell incline press emphasizes your upper pectoral muscles and the front of your shoulders.
How to do: Set an incline bench at a 45-degree angle. Sit on the bench and grab the barbell with a grip slightly wider than shoulder-width apart. Lower the barbell to your upper chest, keeping your elbows at a 45-degree angle to your body. Then push the bar back up until your arms are fully extended. Do not lock out your elbows.
Read more: How to Do Barbell Incline Press
Wednesday - Back
1. Seated Cable Rows
Do: 6 sets of 7-10 reps
Why: The seated cable row is a great exercise that hits your lats, rhomboids and even your biceps muscles! It strengthens your back muscles, but also helps improve your posture and core strength. The back is a larger muscle group to train and so that’s why we add an extra set and try to go for 7-10 reps per set.
How to do: Configure the cable machine with a V-bar handle attachment. Place your feet on the platform and hold the V-bar with an overhand grip. Sit back with your arms fully extended, maintaining a straight spine. Pull the handle towards you, squeezing your shoulder blades together, then slowly return to the starting position.
Read more: How to Do Seated Cable Rows
Thursday - Rest Day
Friday - Shoulders
1. Machine Press
Do: 5 sets of 6-8 reps
Why: Using a machine to perform your shoulder presses provides additional stability through the entire range of motion. This allows you to focus in on the muscles being worked, and you can generally lift a greater weight than is possible with free weight versions (like the standing shoulder press).
How to do: Adjust the seat so the handles are at shoulder height. Sit with your back flat against the pad. Hold the handles with a grip slightly wider than shoulder-width apart. Push the handles up until your arms are fully extended but not locked out. Pause at the top and squeeze your delts, before slowly return back to the starting position.
Read more: How to Do Shoulder Machine Press
Saturday - Biceps and Triceps
1. Hammer curls
Do: 5 sets of 7-10 reps
Why: The neutral grip of hammer curls engages the long head of your biceps more than standard bicep curls. Targeting the long head can help you build big, impressive biceps. The grip also means the exercise engages your forearms, as well as improving your grip strength.
How to do: Stand upright, with your arms by your side, holding a dumbbell in each hand. Your palms should be facing your body. Keeping your upper arms fixed, curl the weights up to your shoulders. Squeeze your biceps and lower back to the starting position.
Read more: How to Do Hammer Curls
2. Standing Cable Rope Pushdowns
Do: 5 sets of 7-10 reps
Why: The cable machine in this exercise provides a constant tension through the entire range of motion. Constant tensions means your triceps are fully engaged, making this exercise more effective than free weight variants, albeit requiring less control and stability.
How to do: Attach a rope handle to a high pulley system. Stand upright, with a slight lean forwards. Grab the rope with your palms facing each other. Contract your triceps to push the rope down until your arms are extended. Keep your upper arms fixed in place throughout the movement. Slowly return to the starting position.
Read more: How to Do Tricep Rope Pushdowns
Sunday - Cardio
Monday starts a new cycle and as with the Five Week Routine, Monday is actually day two of your six day workout routine and Tuesday would be day three.
Wednesday would be your day off this second week of the four week training cycle, and you would once again take a major body part, train it using just one movement, and make sure that you included that additional 10-12 minutes of cardio for each workout day…other than the one day devoted to total cardio.
Stage 3: The Three Week Shred
This is where we separate the men from the boys so to speak. The final three weeks of training is all about targeting each individual muscle… and this is where the training is the hardest and most intense because we’re actually focusing on training almost on the level of a pro bodybuilder chiseling his muscles for maximum definition.
This cycle you’ll be training four days straight with one day off, and then back for another two days before a new week of training begins… without a break leading into that next week of training and don’t forget about that cardio for each workout.
Monday – Shoulders
1. Seated Arnold Presses
Do: 7 sets of 8-10 reps
Why: The seated Arnold press targets your deltoid muscles, as well as your triceps and upper back muscles as secondary movers. Strong shoulders are important for powerlifting movements like the bench press and deadlift, so this is a great way to build up that strength. The rotation of your hands adds extra complexity to the movement and engages more muscles. 10 reps is a good balance between muscle growth and strength gains.
How to do: Sit on a bench holding a dumbbell in each hand. Start with your palms facing towards you. Push the dumbbells up while rotating your hands until your palms are facing forwards at the top of the movement. Pause at the top, then slowly lower back to the starting position, rotating your hands in the opposite direction.
Read more: How to Do Seated Arnold Presses
2. Dumbbell Lateral Raises
Do: 7 sets of 8-10 reps
Why: Dumbbell lateral raises primarily target the deltoid muscles in your shoulders. Specifically, they emphasize the lateral (or "side") deltoids. Being an isolation exercise, it's a great way to grow muscle in this muscle group. Furthermore, because it uses free weight dumbbells, it requires more stability and control compared with similar cable raises.
How to do: Stand straight with a dumbbell in each hand. Use an overhand grip with your palms facing each other. Keep your feet shoulder-width apart. With a slight bend at your elbows, slowly lift the weights out to your sides until they are at shoulder level. Hold and squeeze at the top of the movement, then slowly lower the weights back to the starting position.
Read more: How to Do Dumbbell Lateral Raises
3. Dumbbell Rear Delt Raises
Do: 6 sets of 9-10 reps
Why: This exercise primarily works your posterior (or "rear") deltoid muscles, while also hitting your rhomboids and traps. This makes it a great complement to lateral raises that focus on your side delts. Doing 9-10 reps strikes a balance between muscle strength and endurance.
How to do: Stand straight holding a dumbbell in each hand. Your palms should be facing each other. Bent at your knees and hinge forward at your hips until your torso is almost parallel with the floor. With a slight bend in your elbows, raise the weights up and out to your sides. Squeeze your shoulder blades at the top of the movement, then slowly lower the weights back to the starting position.
Read more: How to Do Rear Delt Flyes
Tuesday - Legs
1. Seated Leg Curls
Do: 7 sets of 7-10 reps
Why: The seated leg curl primarily targets your hamstrings, while are the large muscles at the back of your thighs. In the third stage of Gym Geek's 90 day plan, you'll perform the seated machine leg curls, although you can continue doing lying hamstring curls if you prefer.
How to do: Sit with your back against the pad and place your legs above the padded lever. Secure the lap pad against your thighs, just above your knees. Holding onto handles for support, contract your hamstrings to move the lever down. Pause for a moment, then slowly return to the starting position.
Read more: How to Do Leg Curls
2. Raised Step Calf Raises
Do: 6 sets of 8-10 reps
Why: Calf raises work the gastrocnemius and soleus muscles in your calves. The raised step variation of this exercise adds an additional challenge because it uses a greater range of motion than seated or standing calf raises. By standing on a raised step, you can lower your feels further below "ground level", which stretches your calves more.
How to do: Hold a set of light dumbbells and stand on the edge of a raised platform or step. Slowly lower your heels down to below the level of the platform, feeling the stretch in your calf muscles. Now, slowly push down into the balls of your feet to raise your body upwards. Pause at the top, and repeat.
Read more: How to Do Calf Raises
3. Seated Leg Extensions
Do: 7 sets of 7-10 reps
Why: Seated leg extensions are an isolation exercise that work your quadriceps muscles (quads), the largest muscle in your body. Strong quads improve your performance in other workouts and everday activities.
How to do: Select the appropriate weight on the machine. Sit with your back against the padded support and place your shins under the padded lever. Hold onto the side bars and contract your quads to extend your legs until they are straight out in front of you. Pause at the top of the movement, then slowly lower the weight back to the starting position.
Read more: How to Do Leg Extensions
Wednesday - Chest
1. Decline Bench Presses
Do: 6 sets of 7-10 reps
Why: Unlike flat or incline bench press, which target your middle and upper chest, the decline bench puts the emphasis on your lower chest muscles. Doing a mix of decline, flat and incline presses will give your pecs a comprehensive workout.
How to do: Set an adjustable bench to a decline of about 15 to 30 degrees. Lie down on the bench, securing your legs with the pads. Hold the barbell or dumbbells with a grip shoulder-width apart. Hold the weights directly above your chest with your arms fully extended, then slowly lower to your chest. Then, breathe out and press the weights back to the starting position.
Read more: How to Do a Decline Press
2. Cable Crossovers
Do: 7 sets of 8-10 reps
Why: Cable crossovers are another chest exercise that isolates your pectoral muscles. Using a cable machine allows a greater range of motion and provides a constant tension throughout the movement. Constant tension allows you to use a higher resistance than would be possible with free weight exercises.
How to do: Adjust the pulleys on a cable system above your head. Stand with your feet shoulder-width apart and hold the handles with an overhand grip. With a slight bend in your elbows, pull down across your body until your hands meet at your waist height. Keep your chest up and shoulders down throughout the movement. Finally, slowly return back to the starting position, engaging your chest muscles.
Read more: How to Do Cable Crossovers
Thursday - Biceps
1. EZ Bar Preacher Curls
Do: 6 sets of 7-10 reps
Why: Preacher curls primarily target your biceps brachii muscles, more commonly known as "biceps". They also work your brachialis (a muscle beneath your biceps) and brachioradialis (a muscle in your lower arm).
How to do: With your upper arms rested against the preacher bench pad, pick up the EZ bar with an underhand grip. Your hands should be shoulder-width apart. Curl the bar upwards in a smooth motion. Squeeze at the top, then lower the bar slowly back to the starting position. You'll do some form of bicep curl throughout the 90 day routine, and it's a good idea to switch up your curls to hit all areas of your biceps muscles.
Read more: How to Do EZ Bar Preacher Curls
2. Seated Dumbbell Concentration Curls
Do: 5 sets of 8-10 reps
Why: Instead of sitting upright on a bench, in concentration curls you are leaning forwards and work one arm at a time. Concentration curls emphasize the peak (long head) of your biceps. The long head is the outside part of your biceps muscle, so concentration curls are useful if your goal is to increase the size of your biceps.
How to do: Sit at the edge of a workout bench. Spread your legs wide, lean forward and hold a dumbbell between them. Place your right elbow against your thigh. Keeping your torso station, contract your bicep to curl the weight up towards shoulder level. Squeeze your biceps, then slowly lower back to the starting position.
Read more: How to Do Concentration Curls
Friday - Rest Day
Saturday - Back
1. Close Grip Lat Pulldowns
Do: 7 sets of 7-10 reps
Why: Lat pulldowns target your latissimus dorsi muscles (lats). Wide grip pulldowns target more muscles in your back, whereas close grip lat pulldowns put greater emphasis on the lower part of your lats. This grip also allows a greater range of motion compared with standard lat pulldowns. Choose this exercise on back day to develop width and thickness in the lower part of your lats, contributing to the desirable "V-shape" back.
How to do: Sit at a lat pulldown machine. Grab the bar with an overhand grip, with your hands at shoulder-width apart on the bar. Pull the bar down towards your chest, keeping your back straight and your elbows close to your body throughout the movement. Squeeze at the end of the motion, then slowly return the bar back to the starting position.
Read more: How to Do Lat Pulldowns
2. Dumbbell Bent Over Rows
Do: 6 sets of 8-10 reps
Why: Both barbell and dumbbell bent over rows target similar muscle groups, but dumbbells allow a greater degree of flexibility and individual arm movement. This makes it a greater option if you have a bilateral muscle imbalance. Dumbbell bent over rows are a great exercise to work your lats, traps and rhomboids, as well as improve control with free weights.
How to do: Stand with your feet hip-width apart, holding a dumbbell in each hand. Your palms should be facing your torso. Bend at your knees and hinge forward at your hips until your torso is almost parallel with the floor. Maintaining a straight back and keeping your elbows close to your body throughout the movement, pull the dumbbells towards your chest. Squeeze your shoulder blades at the top of the movement, then lower the weights back down to the starting position.
Read more: How to Do Bent Over Rows
3. Seated Cable Rows
Do: 5 sets of 8-10 reps
Why: The seated cable row is a great exercise that hits your lats, rhomboids and even your biceps muscles! It strengthens your back muscles, but also helps improve your posture and core strength. The back is a larger muscle group to train and so that’s why we add an extra set and try to go for 7-10 reps per set.
How to do: Configure the cable machine with a V-bar handle attachment. Place your feet on the platform and hold the V-bar with an overhand grip. Sit back with your arms fully extended, maintaining a straight spine. Pull the handle towards you, squeezing your shoulder blades together, then slowly return to the starting position.
Read more: How to Do Seated Cable Rows
Sunday - Triceps
1. Lying French Presses
Do: 6 sets of 7-10 reps
Why: The Lying French Press is performed in a lying position with a barbell or EZ bar. It's an isolation exercise that works your triceps muscles, although it also engages your forearms and shoulders to a limited extent.
How to do: Lie flat on a bench with your feet planted firmly on the ground. Hold a barbell above your chest. Your grip should be shoulder-width apart. Lower the bar by bending at your elbows until the bar lowers just beneath your head level. Pause briefly, then raise the bar back to the starting position.
Read more: How to Do Lying French Press
2. Seated Dumbbell Extensions
Do: 5 sets of 6-8 reps
Why: This is another popular variation of the tricep extension exercise. It works all three heads of your triceps muscle, so is effective for build up strength in your triceps. The seated position provides more stability, which allows you to focus entirely on engaging your triceps, and also prevents your back arching as it might in a standing overhead extension.
How to do: Sit on a bench with a dumbbell held in both hands. Extend your arms are raise the dumbbell above your head. Keeping your elbows close to your head, lower the dumbbell behind your head, keeping your upper arms stationary. Now, extend your arms and return the dumbbell to the starting position.
Read more: How to Do Tricep Extensions
3. Tricep Dips
Do: 5 sets of 5-8 reps
Why: Tricep dips use your own bodyweight for resistance, which makes them easy to perform with basic equipment like a chair or bench. You can also use rings if available.
How to do: Stand on a set of dipping bars, holding your entire body at arm’s length, with your arms almost entirely fully locked above the dipping bars. Begin slowly lowering your body downwards, ensuring that your elbows are close to your body. Lower until your forearm and your upper arm form a 90 degree angle between each other. Next, lift your body back upwards until your body is back in the original starting position.
Read more: How to Do Dips
Monday - Legs
1. Hack Squats
Do: 6 sets of 7-10 reps
Why: Unlike traditional squads, hack squats are performed on a hack squat machine which supports your back through the exercise. This setup allows for greater isolation of your lower body, increasing the effectiveness of the exercise.
How to do: Adjust the machine to fit your height and stand on the platform with your shoulders against the pads. Your feet should be about shoulder-width apart on the footplate. Hold onto the handles and lower your body by bending at your knees. Keep your back flat against the pad throughout the range of motion. Lower until your thighs are parallel with the platform, then push through your heels to return back to the starting position.
Read more: How to Do a Hack Squat
2. Seated Leg Extensions
Do: 7 sets of 8-10 reps
Why: Leg extensions are a great isolation exercise targeting your quadriceps, the large muscles at the front of tour thighs. Use it as a finishing exercise on leg day, after you have exhausted your muscles with compound exercises like squats or lunges. Using the leg extension machine offers a constant tension, and more stability and control, compared to free weight alternatives.
How to do: Select the appropriate weight on the machine. Sit with your back against the padded support and place your shins under the padded lever. Hold onto the side bars and contract your quads to extend your legs until they are straight out in front of you. Pause at the top of the movement, then slowly lower the weight back to the starting position.
Read more: How to Do Leg Extensions
3. Standing Leg Curls
Do: 6 sets of 6-8 reps
Why: The standing leg curl targets your hamstring muscles. Compared to lying leg curls, the standing position engages more lower back muscles as stabilizers because you need to maintain your balance while lifting one leg.
How to do: Stand upright with your ankles under the pad of the leg curl machine. Hold onto the handles for support. Slowly bend one knee, pulling your heel up as far as you can. Pause at the top of the movement, then lower your leg back down to the starting position. Repeat for the desired number of reps, then switch to your other leg.
Read more: How to Do Standing Leg Curls
Tuesday - Chest
1. Incline Bench Press
Do: 6 sets of 7-10 reps
Why: Compared to the flat bench press which works your pectoral muscles evenly, the barbell incline press emphasizes your upper pectoral muscles and the front of your shoulders.
How to do: Set an incline bench at a 45-degree angle. Sit on the bench and grab the barbell with a grip slightly wider than shoulder-width apart. Lower the barbell to your upper chest, keeping your elbows at a 45-degree angle to your body. Then push the bar back up until your arms are fully extended. Do not lock out your elbows.
Read more: How to Do Barbell Incline Press
2. Incline Dumbbell Flyes
Do: 6 sets of 7-10 reps
Why: The incline dumbbell fly further isolates your pectoral muscles, making it a great exercise for building up your chest.
How to do: Sit on an incline bench, holding each dumbbell with an underhand grip. Hold the weights above by fully extending your arms. With a slight bend in your elbow, lower the weights out to your sides in a wide arc motion. Then, engaging your chest, bring the weights back up to the starting position.
Read more: How to Do an Incline Dumbbell Fly
3. Flat Bench Dumbbell Flyes
Do: 6 sets of 6-8 reps
Why: The variation of the dumbbell fly works the pectoral muscles more evenly than the incline fly, which puts more emphasis on your upper chest. Combined, these exercises provide balanced development of your pecs.
How to do: Sit on a training bench, holding each dumbbell with an underhand grip. Hold the weights above by fully extending your arms. With a slight bend in your elbow, lower the weights out to your sides in a wide arc motion. Then, engaging your chest, bring the weights back up to the starting position.
Read more: How to Do Flat Bench Dumbbell Flyes
Wednesday - Rest Day
Okay so you should be able to go on your own from here. Remember that you’re going to finish off your second training week and go right into the third and final week of training four days on, one day off and two final days of training to finish of your final week of the program!
Eating healthy during a 90 day workout plan
Eating healthy is essential when following any fitness plan. Proper nutrition can maximize the results of your workouts, and help you achieve your goal faster. Food provides the fuel your body and muscles need, help you build muscle and lose weight in a safe way. Any diet needs to match the intensity of your workout plan.
You should include plenty of fresh fruit and vegetables in your diet, alongside lean protein sources like fish and chicken. While it’s important to avoid highly-processed foods and sodas, it’s okay to opt for healthy snacks like almonds and walnuts as snacks.
Staying hydrated is also key to maintaining good health during a workout or weight loss plan.
You may wish to track your progress with a food journal or calorie tracking app like MyFitnessPal. Calorie tracking can be an effective way to lose weight in a safe way, and gives you insight into the foods you eat and your macronutrient intake.
A healthy diet is just as important as exercise when following a workout plan. Foods provide the energy you need for workouts, and a healthy diet can reduce cravings for unhealthy snacks.
What types of foods should I eat to lose weight?
During the 90 day workout plan, you should choose the right types of foods to maximize weight loss. It’s essential you get the nutrients your body needs to achieve your outcomes in a sustainable and healthy way. A great diet to follow focuses on lean proteins, complex cards, fresh fruits and vegetables and low-fat or zero-fat dairy.
Good choices for lean protein include fish, chicken, turkey and lean cuts of beef. Protein is an important nutrient for muscle growth and repair. Eating additional protein can also help you feel full, aiding your weight loss journey.
Complex carbs should make up most of your calorie intake. Complex cards include whole grains like brown rice, quinoa and oats. These are great choices, as they provide a slow release of energy, compared to simple cards that can cause blood sugar spikes.
Fresh fruits and vegetables are important to include in your diet as they provide vitamins, minerals and fiber your body needs. Leafy greens, brocolli and other vegetables are great choices for many meals. Fruits can include apples, oranges and bananas, and make great snacks between meals. You should aim for at least 5 portions of fruit and vegetables per day.
Finally, low-fat dairy can be a great choice, including yogurts and milks. Dairy can be a great source of additional protein, which can help your feel fuller for longer.
What kinds of foods should I avoid when trying to lose weight?
Fast food is the enemy of weight loss. Try to avoid burgers, pizzas and fried foods. Also avoid other foods that are particularly high in fat or have high calorie density. Diets that include lots of fast food can increase weight gain.
You should also avoid foods that are high in sodium, which includes many potato chips and candy bars.
While it’s important to limit your intake of unhealthy foods, you do not need to entirely eliminate treats and snacks from your diet. You should aim to enjoy unhealthy foods in moderation, to build sustainable and long-term habits. For example, rathe than eating a whole bag of potato chips, you can choose to eat a measured portion.
Success on the 90 day workout plan depends on a healthy diet, made up of plenty whole foods and good portion sizes.
How should I set calories and target macronutrients?
There are 3 important macronutrients - protein, carbohydrates and fats. Protein is important for muscle growth and repair. Carbs give your body energy, including when you are exercising. Fats are the slowest source of energy, providing energy for long-duration but low-intensity exercises.
The Food and Nutrition Board of the Institutes of Medicine (IOM) recommend that healthy adults consume 45-65% of calories from carbohydrates, 10-35% from protein and 20-35% from fats. You should consider adjusting your goals based on your level of activity and fitness goals. For example, if you are highly active with a goal of gaining muscle, you may aim to increase your protein intake.
You should also consider whether a calorie goal is right for you. The number of calories your body uses per day is known as the total daily energy expenditure (TDEE). A typical calorie deficit plan sees you target 500-1000 calories below your TDEE. A calorie deficit is suitable if weight loss is your goal. You should aim to lose no more than 1 kg or 2 lb per week.
How do I create a meal plan to lose weight?
A meal plan is a good way to keep your calories under control, alongside the 90 day workout plan. It’s important balance healthy foods and exercise. Start by understanding your current calorie needs (TDEE) and adjust to target a deficit if you goal is to lose weight.
Build your meal plan based on whole, unprocessed foods. You should focus on lean proteins, fruits and vegetables, whole grains, legumes, nuts and low-fat dairy. Aim for 3 meals per day, with healthy snacks between meals.