Build and sustain long-term muscle and strength with our 90-day plan
Follow comprehensive daily routines and expert video guidance to advance your strength training with confidence and consistency. Month 1: Foundation & Technique; Month 2: Hypertrophy; Month 3: Strength & Size.
5 Training Days
Experience a clear, step-by-step routine tailored to build your strength 5 days a week, with 2 recovery days.
Rep and Set Volume
Complete 4 – 15 reps for optimal muscle growth, with 3 – 5 sets per exercise.
Weight Progression
Gradually increase weight ensuring you can complete the prescribed reps maintaining good form.
Month 1: Foundation
Ensure to warm up properly before attempting the exercises, paying special attention to warm up the specific muscle groups in focus for each daily routine.
Gradually increase the weight after each set.
Week 1
Day 1 – Push
- Barbell Bench Press – 3 sets x 8-6-4 reps
- Incline Dumbbell Press – 3 sets x 8-6-4 reps
- Seated Shoulder Press – 3 sets x 8-6-4 reps
- Tricep Pushdowns – 3 sets x 8-6-4 reps
- Lateral Raises – 3 sets x 8-6-4 reps
Day 2 – Pull
- Lat Pulldowns – 3 sets x 8-6-4 reps
- Seated Cable Rows – 3 sets x 8-6-4 reps
- Dumbbell Rows – 3 sets x 8-6-4 reps
- Barbell Curls – 3 sets x 8-6-4 reps
- Hammer Curls – 3 sets x 8-6-4 reps
Day 3 – Legs
- Barbell Squats – 3 sets x 8-6-4 reps
- Romanian Deadlifts – 3 sets x 8-6-4 reps
- Walking Lunges – 3 sets x 8-6-4 reps (each leg)
- Dumbbell Leg Curls – 3 sets x 8-6-4 reps
- Standing Calf Raises – 3 sets x 8-6-4 reps
Day 4 – Upper Body
- Barbell Bench Press – 3 sets x 8-6-4 reps
- Pull-ups – 3 sets x 8-6-4 reps
- Overhead Press – 3 sets x 8-6-4 reps
- Shotgun Cable Rows – 3 sets × 8-6-4 reps
- Rear Delt Flyes – 3 sets x 8-6-4 reps
Day 5 – Lower Body
- Front Squats: 3 sets x 8-6-4 reps
- Romanian Deadlifts – 3 sets x 8-6-4 reps
- Walking Lunges – 3 sets x 8-6-4 reps (each leg)
- Reverse Nordic Curl – 3 sets x 8-6-4 reps
- Standing Calf Raises – 3 sets x 8-6-4 reps
Days 6 and 7
- Rest and recovery
- Walking, jogging
- Mobility / stretching
Week 2 – increase reps to 10-8-6 and increase weight
Week 3 – increase reps to 12-10-8 and increase weight
Week 4 – repeat as per Week 3
Month 2: Muscle Growth
Increased volume in the sets. Gradually increase the weight after each set.
Week 5
Day 29 – Chest & Triceps
- Barbell Bench Press – 4 sets x 10-8-6-4 reps
- Incline Dumbbell Press – 4 sets x 10-8-6-4 reps
- Dumbbell Flyes – 4 set x 10-8-6-4 reps
- Dips – 3 sets × 10-10-10 reps
- Skull Crushers – 3 sets ×12-10-8 reps
Day 30 – Back & Biceps
- Pull-ups – 4 sets x 10-8-6-4 reps
- Barbell Rows – 4 sets x 10-8-6-4 reps
- Lat Pulldowns – 4 sets x 10-8-6-4 reps
- Face Pulls – 3 sets x 12-10-8 reps
- Barbell Curls – 4 sets x 10-8-6-4 reps
Day 31 – Legs
- Barbell Squats – 4 sets x 10-8-6-4 reps
- Romanian Deadlifts – 4 sets x 10-8-6-4 reps
- Dumbbell Leg Press – 4 sets x 10-8-6-4 reps
- Bulgarian Split Squats – 3 sets x 10-8-6 reps
- Standing Calf Raises – 4 sets x 10-8-6-4 reps
Day 32 – Shoulders & Arms
- Overhead Press – 4 sets x 10-8-6-4 reps
- Lateral Raises – 4 sets x 10-8-6-4 reps
- Rear Delt Flyes – 4 sets x 10-8-6-4 reps
- Close Grip Bench Press – 4 sets x 10-8-6-4 reps
- Hammer Curls – 4 sets x 10-8-6-4 reps
Day 33 – Lower Body Power
- Deadlifts – 4 sets x 10-8-6-4 reps
- Front Squats – 4 sets x 10-8-6-4 reps
- Walking Lunges – 4 sets x 10-8-6-4 reps
- Dumbbell Leg Curls – 4 sets x 10-8-6-4 reps
- Hanging Leg Raises – 3 sets x 15-12-10 reps
Days 34 and 35
- Rest and recovery
- Walking, jogging
- Mobility / stretching
Week 6 – repeat Week 5
Week 7 – increase reps to 12-10-8-6 and increase weight
Week 8 – repeat as per Week 7
Month 3: Strength & Size
Heavier compound lifts with moderate accessory work.
Week 9
Day 57 – Push Strength
- Barbell Bench Press – 5 sets x 5-5-5-5-5 reps
- Incline Dumbbell Press – 4 sets x 8-8-8-8 reps
- Seated Shoulder Press – 4 sets x 8-8-8-8 reps
- Dips – 4 sets x 8-8-8-8 reps
- Tricep Pushdowns – 4 sets x 12-12-12-12 reps
Day 58 – Pull Strength
- Pull-ups – 5 sets x 8-8-8-8-8 reps
- Barbell Rows – 5 sets x 5-5-5-5-5 reps
- Seated Cable Rows – 4 sets x 10-10-10-10 reps
- Barbell Curls – 4 sets x 10-10-10-10 reps
Day 59 – Leg Strength
- Barbell Squats – 5 sets x 5-5-5-5-5 reps
- Romanian Deadlifts – 4 sets x 8-8-8-8 reps
- Dumbbell Leg Press – 4 sets x 10-10-10-10 reps
- Standing Calf Raises – 5 sets 10-10-10-10-10 reps
Day 60 – Upper Hypertrophy
- Barbell Bench Press – 4 sets x 10-10-10-10 reps
- Pull-ups – 4 sets x 10-10-10-10 reps
- Seated Shoulder Press – 4 sets x 10-10-10-10 reps
- Rear Delt Flyes – 3 sets x 15-15-15 reps
- Barbell Curls – 3 sets x 12-12-12 reps
Day 61 – Lower Hypertrophy
- Front Squats – 4 sets x 10-10-10-10 reps
- Walking Lunges – 4 sets 12-12-12-12 reps (each leg)
- Romanian Deadlifts – 4 sets x 10 -10-10-10 reps
- Reverse Nordic Curl – 4 sets ×10-10-10-10 reps
Days 62 and 63
- Rest and recovery
- Walking, jogging
- Mobility / stretching
Week 10, 11 and 12 – repeat Week 9
CONGRATULATIONS! You did it!