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Transform Your Body In Just 90 Days

Proven fitness guides for weight gain, weight loss, and six-pack abs. Get the body you've always wanted.

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+15kg Muscle Gain

Dedicated athlete training with focus

Six-Pack Abs

75

Day Challenge

Programs

Transform your body with science-backed training programs

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Rapid Muscle Gain

Build 15kg of lean muscle in 90 days with proven hypertrophy protocols

  • • Progressive overload training
  • • Nutrition timing strategies
  • • Recovery optimization
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Shred Fat Fast

Lose 10-15kg while maintaining muscle with metabolic conditioning

  • • HIIT cardio protocols
  • • Calorie deficit planning
  • • Muscle preservation tactics
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Six-Pack Abs

Get visible abs in 90 days with targeted core training and nutrition

  • • Isolation ab exercises
  • • Body fat reduction plan
  • • Core strength development

Weight Gain

Gain 15kg of lean muscle mass in 90 days with proven strategies

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The 15kg Muscle Formula

  • 1

    Caloric Surplus Mastery

    500+ calorie surplus with clean bulking foods

  • 2

    Progressive Overload

    Weekly strength increases guaranteed

  • 3

    Recovery Optimization

    8+ hours sleep and strategic rest days

flexing

Training Protocol

  • • 5x weekly compound lifts
  • • 3-5 sets per exercise
  • • 8-12 rep range for hypertrophy
  • • Weekly deload weeks
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Nutrition Blueprint

  • • 1.6-2.2g protein per kg bodyweight
  • • Complex carbs for energy
  • • Healthy fats for hormones
  • • Strategic meal timing

Weight Loss

Lose 10-15kg safely while preserving muscle mass

The Fat Loss Formula

Calorie Deficit

20% deficit for sustainable fat loss

HIIT Training

Burn 500+ calories in 20 minutes

Protein Focus

Preserve muscle during fat loss

Plant-based meal prep
Loaded Sweet Potato Fries Bowl

Meal Planning

Custom meal plans with 500-calorie daily deficit

  • • 3 meals + 2 snacks structure
  • • Macro tracking included
  • • Weekly shopping lists
A strawberry yogurt bowl

Workout Schedule

HIIT + strength training combo for maximum fat burn

  • • 4x HIIT sessions weekly
  • • 3x strength training
  • • Active recovery days

Expected Results

10-15kg

weight loss in 90 days

  • • 1-1.5kg weekly loss
  • • Maintain muscle mass
  • • Sustainable lifestyle

Abs Guide

Get visible six-pack abs in 90 days with targeted training

The Six-Pack Protocol

1

Reduce Body Fat

Get to 10-12% body fat for visible abs

2

Targeted Training

5x weekly ab-specific workouts

3

Core Strengthening

Build deep core stability

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man holding black dumbbell

Upper Abs Focus

  • • Crunches: 3x20
  • • Cable crunches: 3x15
  • • Hanging leg raises: 3x12
man in black tank top and gray pants

Lower Abs Focus

  • • Reverse crunches: 3x20
  • • Plank variations: 3x60s
  • • Mountain climbers: 3x30

90-Day Timeline

Week 1-4: Foundation
Week 5-8: Definition
Week 9-12: Six-Pack

Muscle Building

Build lean muscle mass with science-based training

Weightlifting

The Muscle Growth Blueprint

Progressive Overload

Increase weights by 2.5-5% weekly

Volume Training

10-20 sets per muscle group weekly

Recovery Focus

48-72 hours rest between sessions

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Upper Body Focus

  • • Bench press: 4x8-12
  • • Pull-ups: 4xMAX
  • • Shoulder press: 3x10
  • • Bicep curls: 3x12
Man lifting weights in a gym

Lower Body Focus

  • • Squats: 4x8-10
  • • Deadlifts: 3x5
  • • Leg press: 4x12
  • • Calf raises: 4x15

Results Timeline

Month 1: Foundation
Month 2: Growth
Month 3: Sculpted
+15kg

potential muscle gain

Nutrition

Science-backed meal plans optimized for your fitness goals

Plant-based meal prep

Macro Calculator

Protein: 1.6-2.2g/kg

Essential for muscle building

Carbs: 3-5g/kg

Fuel for intense workouts

Fats: 0.8-1.0g/kg

Hormone production

Meal Timing

  • • Pre-workout (60-90 min before)
  • • Post-workout (within 30 min)
  • • 5-6 meals per day
  • • Water: 35ml/kg body weight
Loaded Sweet Potato Fries Bowl

Weight Loss Meals

Low-calorie, high-protein meals that keep you full

400-600 calories
Strawberry yogurt bowl

Muscle Gain Meals

High-calorie meals for muscle growth and recovery

600-900 calories

Supplements

  • • Whey protein
  • • Creatine monohydrate
  • • BCAAs
  • • Multivitamins

Evidence-based supplementation

Get Your Personalized Nutrition Plan

Based on your body type, goals, and preferences

Create My Plan

Workout Plans

Proven routines designed for maximum results in minimum time

The 90-Day Transformation System

Phase 1: Foundation (Weeks 1-4)

  • • Progressive overload training
  • • Compound movements focus
  • • Correct form development

Phase 2: Hypertrophy (Weeks 5-8)

  • • 8-12 rep range focus
  • • Volume increase
  • • Isolation exercises

Phase 3: Definition (Weeks 9-12)

  • • High-intensity intervals
  • • Cutting edge techniques
  • • Peak conditioning

Routine Schedule

Push Day
  • • Bench press 4x8-12
  • • Overhead press 3x10
  • • Dips 3x12
  • • Triceps extensions 3x15
Pull Day
  • • Deadlifts 4x6-8
  • • Pull-ups 4x8-12
  • • Rows 3x10-12
  • • Bicep curls 3x15
Muscular athlete performing push-up
Personal training session

Smart Nutrition

Personalized meal plans for your goals

Progress Tracking

  • • Weekly progress photos
  • • Strength gains tracking
  • • Body measurements
  • • Weekly check-ins

Recovery & Nutrition

  • • Pre/post workout nutrition
  • • Recovery protocols
  • • Hydration plans
  • • Supplement stack
Get Your Workout Plan

Start your transformation today with proven routines