ARE YOU READY TO TRANSFORM YOUR BODY IN 90 DAYS?
90-Day Challenge • Daily Workouts • Meal Plan • Progress Tracker
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MUSCLE GAIN FAST TRACK
Your guided 90-day road to strength, size and confidence.
90
Days Program
15+
lbs Muscle Gain (avg)
100%
Satisfaction Focused
3 GOLDEN RULES
1. Train Like A Pro
Compound lifts, progressive overload, and a simple split. Focus on technique and progressive overload weekly.
2. Fuel For Growth
Protein 1.6–2.2g/kg, calorie surplus 300–500 kcal, whole foods & timed carbs.
3. Recover & Grow
7–9 hours sleep, active recovery days, and consistent hydration.
DAY-BY-DAY COURSE
Tap a day to open workout details. Follow the plan daily for optimal gains.
Day 1
Push — Chest & Triceps
+
Bench Press — 4 sets × 6–8 reps
Incline DB Press — 3 sets × 8–10 reps
Tricep Rope Pushdown — 3 sets × 12–15 reps
Finish: 10 min conditioning
Day 2
Pull — Back & Biceps
+
Deadlift (moderate) — 3 sets × 4–6 reps
Pull-ups or Lat Pulldown — 3 sets × 6–10 reps
Barbell Row — 3 sets × 6–8 reps
Accessory: Hammer Curls 3×12
Day 3
Legs — Strength
+
Back Squat — 4 sets × 6–8
Romanian Deadlift — 3 sets × 8–10
Leg Press — 3 × 10–12
Day 4
Active Recovery
+
Mobility & Stretching — 30 min
Light cardio (walk/jog) — 30–40 min
Day 5
Push — Hypertrophy
+
Incline Bench — 4×8–10
Dumbbell Flyes — 3×12
Overhead Triceps — 3×10–12
Day 6
Legs — Volume
+
Front Squat — 4×8
Walking Lunges — 3×12
Calf Raises — 4×15
Day 7
Weekend — Full Recovery
+
Rest, foam roll, mobility, extra sleep
Weeks 2–13
Follow the cycle — progressive overload
+
Repeat the 7-day split for 12 weeks. Increase weight where possible. Track sets/reps in your log.
Tip: Every 4th week reduce volume (deload) to recover.
FOOD & DIET CHALLENGE
3 daily meals + 2 snacks — simple, high-protein, calorie-controlled
Breakfast
Oats + whey + berries / 4 egg whites + 2 whole eggs, spinach
Lunch
Grilled chicken, brown rice, veggies
Dinner
Salmon or lean beef, sweet potato, salad
Snack A
Greek yogurt + nuts
Snack B
Protein shake + banana
Track progress — mark days complete
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Tap a dot to toggle completion (local only)
ESSENTIAL SUPPLEMENTS
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ADSTERRA AD SLOT — insert YOUR_ADSTERRA_CODE here
FAQ
Who is this for?
Beginners to intermediates wanting structured muscle gain. Consult your physician if you have medical conditions.
How to start?
Click "Start the 90-Day Course" — follow the daily workouts and meals. Log progress and increase weights gradually.
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