Are you ready to become the version of yourself that you've always wanted? If so, then we have an exciting three month journey ahead. Our ultimate 90 Day Workout Plan Transformation will guide and motivate you every step of the way as your body transforms into a leaner, stronger version with healthier eating habits that will last far beyond these ninety days. Join us as we take this journey together and make lasting changes towards becoming a better version of ourselves!
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Weeks 1-4: (Days 1-30)
Throughout the first four weeks of your 90-day workout plan transformation, you should concentrate on laying the groundwork. This involves concentrating on compound workouts that train numerous muscle groups at the same time. You should also include cardio in your program to aid with fat loss.
Day 1: Full-Body Strength Training and Steady-State Cardio
- Squats with a barbell: 3 sets of 10 reps
- Bench press with a barbell: 3 sets of 10 reps
- 3 sets of 10 reps of barbell bent-over rows
- 3 sets of 10 reps of dumbbell lunges
- 3 sets of 30 seconds plank
- 20 minutes of steady-state cardio (treadmill, stationary bike, or elliptical)
Day 2: Upper Body Strength Training and HIIT Cardio
3 sets of 10 reps of shoulder press (dumbbell)
3 sets of 10 reps of lat pulldowns
3 sets of 10 reps of cable curls
Tricep pushdowns: three sets of ten reps.
Leg press: three sets of ten reps
20 minutes of HIIT cardio (high-intensity interval training) cardio (sprints, jump rope, or burpees) (sprints, jump rope, or burpees)
Day 3: Rest Day
Day 4: Full-Body Strength Training and Steady-State Cardio
Deadlifts with a barbell: 3 sets of 10 reps
3 sets of 10 reps on the incline bench press
3 sets of 10 reps of seated cable rows
Step-ups with dumbbells: 3 sets of 10 reps
3 sets of 30 seconds on the side plank (each side)
20 minutes of steady-state cardio (treadmill, stationary bike, or elliptical)
Day 5: Upper Body Strength Training and HIIT Cardio
3 sets of 10 reps of dumbbell lateral raises
3 sets of 10 reps of cable flys
Hammer curls: three sets of ten reps
3 sets of 10 reps on skull crushers
Leg curls: three sets of ten reps
Cardio: 20 minutes of high-intensity interval training (HIIT) (sprints, jump rope, or burpees)
Day 6: Rest Day
Day 7: Rest Day
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Weeks 5-8: Increase Intensity (Days 31-60)
It's time to ramp up the intensity of your workouts as you progress through weeks 5-8. With the workouts, you should be feeling stronger and more confident, so it's time to push yourself a little further.
Day 1: Back and Chest
- Begin by warming up for 10 minutes on the stationary bike or treadmill
- Bench press with a barbell: 4 sets of 10 reps
- 4 sets of 10 reps of incline dumbbell bench press
- Flyes with dumbbells: 4 sets of 10 reps
- 4 sets of 10 reps of pull-ups
- 4 sets of 10 reps of lat pulldowns
Day 2: Legs
- Begin by warming up for 10 minutes on the stationary bike or treadmill
- Squats with a barbell: 4 sets of 10 reps
- Deadlifts: four sets of ten reps
- 4 sets of 10 reps of lunges
- Leg curls: four sets of ten reps
- Calf raises: four sets of ten reps
Day 3: Core
- Begin by warming up for 10 minutes on the stationary bike or treadmill.
- 4 sets of 45 seconds plank
- 4 sets of 20 reps of Russian twists
- 4 sets of 20 reps of leg raises
- Crunches: four sets of twenty reps
- 4 sets of 20 reps for mountain climbers
Day 4: Arms and Shoulders
- Begin by warming up for 10 minutes on the stationary bike or treadmill.
- 4 sets of 10 repetitions of military shoulder press
- 4 sets of 10 repetitions on the Arnold press
- 4 sets of 10 repetitions of dumbbell lateral raises
- Dumbbell curls: four sets of ten reps
- 4 sets of 10 repetitions of triceps pushdowns
Day 5: Legs
- Begin by warming up for 10 minutes on the stationary bike or treadmill
- 4 sets of 10 reps of front squats
- 4 sets of 10 reps on the leg press
- 4 sets of 10 walking lunges
- Deadlifts in Romania: 4 sets of 10 reps
- Calf raises: four sets of ten reps
Day 6:
- This is a day of rest. Relax and let your body recover from the workouts of the week.
Day 7:
- This day is all about cardio. You have the option of running, biking, swimming, or any other form of exercise.
Weeks 9-12 (Days 61-90)
You should be feeling stronger and more confident in your workouts by this point. The last weeks of the 90-day training plan will be all about pushing yourself even further and testing your limitations.
Day 1:
- 10-minute jog as a warm-up
- 4 sets of 12 reps of squats
- Deadlifts: four sets of ten reps
- 4 sets of 10 reps on the standing military press
- 4 sets of 8 reps of chin-ups
- 3 sets of 30 seconds plank
Day 2:
- 10-minute jog as a warm-up
- Bench press with dumbbells: 4 sets of 10 reps
- 4 sets of 12 reps of barbell rows
- Step-ups with dumbbells: 4 sets of 12 reps per leg
- 4 sets of 10 reps of cable curls
- 3 sets of 15 reps of hanging leg raises
Day 3:
- 10-minute jog as a warm-up
- Squats with a barbell: 4 sets of 12 reps
- Romanian deadlifts with a barbell: 4 sets of 10 reps
- 4 sets of 10 repetitions of dumbbell shoulder press
- Side lateral raises with dumbbells: 4 sets of 10 reps per arm
- 3 sets of 20 repetitions per side for Russian twists
Day 4:
- Warm-up jog (10 minutes)
- 4 sets of 10 reps of incline dumbbell bench press
- 4 sets of 12 reps of bent-over rows with a barbell
- Lunges with dumbbells: 4 sets of 12 reps per leg
- 4 sets of 10 reps of barbell curls
- 3 sets of 30 seconds flutter kicks
Day 5: Warm-up jog (10 minutes)
- Deadlifts: four sets of ten reps
- Squats with a barbell: 4 sets of 12 reps
- 4 sets of 10 dumbbell chest flyes
- 4 sets of 12 reps of seated cable rows
- Mountain climbers: three 30-second sets
Day 6 and 7: Relaxation and recuperation
Remember to continue to push yourself during the 90-day fitness schedule. You may wish to raise the weight or reps of specific workouts as your strength and endurance improve. In addition, to support your exercise goals, keep a balanced diet and obtain appropriate sleep. You'll be shocked at how far you can get in 90 days if you work hard and stay consistent.
Stretching and Cooling Down
It's critical to stretch and cool down after your strength training exercise. This will aid with injury prevention and flexibility. Stretch your entire body for at least 10 minutes, focusing on the muscle areas you recently exercised. These are some helpful post-workout stretches:
- Seated hamstring stretch: Sit on the floor with your legs extended in front of you and your feet flexed. Reach out and grab your ankles or toes. Pull yourself forward gradually until you feel a stretch at the back of your legs.
- Quad stretch: Stand with your feet hip-width apart for a quad stretch. Bend your left knee and raise your left foot behind you, holding it with your left hand. Hold for a few seconds before switching sides.
- Child's pose: Start on your hands and knees. Drop your hips to your heels and extend your arms in front of you. Take a few deep breaths while resting your forehead on the floor.
- Chest stretch: Stand in a doorway with your arms outstretched to your sides, elbows bent at 90 degrees. Lean forward with your forearms against the doorway until you feel a stretch in your chest.
- Shoulder stretch: Extend one arm across your chest and gradually draw the other arm closer to your body. Hold for a few seconds before switching sides.
Remember that consistency is essential for reaching your fitness objectives. Adhere to your 90-day fitness regimen and incorporate it into your daily routine. You will witness improvement and transformation in your body and general health with dedication and hard work.
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The 90 day workout plan transformation can help you reach your goals and make long-term fitness improvements. From stretching to strength training, the right balance of physical activity will get you closer to your dream physique. Exercise may feel daunting at first, but when done regularly it's easy to stick to and extremely rewarding in more ways than one. If you're ready to try something new and achieve incredible results, this program is for you! And for those days when motivation is lacking, supplement with our special gummies made specifically for fitness routines that support energy, better sleep, and reduced stress levels. Take advantage of this opportunity and begin your fitness journey towards an improved version of yourself today - visit our website to see how our gummies can help!
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