90 DAYS LIFE TRANSFORMATION CHALLENGE

What’s up Guys!

Today, I am introducing to you my 90 Days Life Transformation Program, designed to help you build strength, muscle and confidence, and Transform Your Life Forever.

This isn’t just a workout plan, it’s a structure to help you make fitness not a choice, but a lifestyle.

This program runs for 90 Days, split into three phases:

🔹 Phase 1 (Day 1–7) – Full Body No Equipment Sessions
🔹 Phase 2 (Day 8-49) – Upper and Lower Body Split
🔹 Phase 3 (Day 50-90) – Push, Pull, Legs Split

You’ll train 5 days per week, with 2 rest days to recover and grow.

Each workout uses 3-4 sets of 8–15 reps, focusing on form, control, and progressive overload.

“Phase 1 is your foundation week, a 7-day, full-body, bodyweight-only program to improve mobility, endurance, and consistency before touching the weights.”

“Phase 2 focuses on building a solid strength foundation using compound lifts and balanced training using Upper & Lower splits.”

“Phase 3 shifts to a Push, Pull, Legs format split, this allows for more targeted training and muscle specialization.”

💥 Chest

Exercises:

• Barbell Flat Bench Press

• Incline Barbell Bench Press

• Incline Dumbbell Press

• Dumbbell Squeeze Press

• Cable Chest Fly (High to Low)

• Cable Chest Fly (Low to High)

Focus:

Develops the pectoral muscles (upper, middle, and lower chest) for strength, definition, and improved pushing power.

💪 Shoulders

• Dumbbell Overhead Press

• Dumbbell Strict Press

• Dumbbell Lateral Raise

• Upright Cable Row

• Face Pull

• Dumbbell Shoulder Shrug

🧠 Focus: Targets all 3 deltoid heads + traps for round, strong shoulders.

💪 Arms (Biceps & Triceps)

Biceps:

• Dumbbell Hammer Curl

• Dumbbell Biceps Curl

• Hammer Curl

Triceps:

• Cable Triceps Pushdown
• Overhead Rope Triceps Extension
• Skull Crushers
• Triceps Rope Pushdown

🧠 Focus: Both push and pull phases hit arms 2–3x per week for strength and hypertrophy balance.

🦵 Legs (Quads, Hamstrings, Glutes, Calves)

• Barbell Back Squat

• Bulgarian Split Squat

• Leg Press Machine

• Leg Extension

• Romanian Deadlift

• Dumbbell Romanian Deadlift

• Barbell Hip Thrust

• Hip Thrust

• Hamstring Curl

• Standing Calf Raises

• Seated Calf Raise

🧠 Focus: Strong quad, hamstring, and glute emphasis with both bilateral and unilateral movements. Calves get volume twice weekly.

🦾 Back

• Barbell Bent-Over Row

• Seated Cable Row

• Barbell T Row

• Dumbbell Row (Single Arm)

• Wide Grip Lat Pulldown

• Pull-ups / Lat Pulldown

🧠 Focus: Pulling variety (vertical & horizontal) ensures complete back development — lats, traps, rhomboids, and erectors.

🔥 Core & Stability

• Planks

• Side Plank

• Reverse Crunch

• Toe Touch Crunch

• Alternating Leg Raises

🧠 Focus: Core endurance and ab strength integrated twice per week — stability-focused, not just aesthetics.