Program Content
Warm Up & Cool Down
It is important to perform warm up before your main workout begins, and finish your workout routine with a cool down session.
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WARM UP (PRE WORKOUT)
00:00
COOL DOWN (POST WORKOUT)
00:00
Phase 1 (Days 1–7): Body Preparation
💪 Format: Full Body Workout (No Equipment) ➡️ Focus: Bodyweight workouts, flexibility, core activation, and warm-up. 🎯 Goal: Prepare joints and muscles for resistance training.
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Welcome and Overview
Day 1: FULL BODY – NO EQUIPMENT (Level 1)
00:00
Day 2: FULL BODY – NO EQUIPMENT (Level 2)
00:00
Day 3: FULL BODY – NO EQUIPMENT (Level 3)
00:00
Day 4 – REST
Day 5: FULL BODY – NO EQUIPMENT (Level 2)
00:00
Day 6: FULL BODY – NO EQUIPMENT (Level 3)
00:00
DAY 7 – REST
Phase 2 (Days 8–49): Strength & Endurance
💪 Format: Upper/Lower Split ➡️ Focus: Learn proper form with machines and dumbbells. 🎯 Goal: Build strength and stability through basic movement
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INSTRUCTIONS
DAY 8: UPPER A
00:00
DAY 9: LOWER A
00:00
DAY 10 – REST
DAY 11: CORE/CARDIO
DAY 12: UPPER B
DAY 13: LOWER B
00:00
DAY 14 – REST
DAY 15: UPPER A
00:00
DAY 16: LOWER A
00:00
DAY 17: CORE/CARDIO
DAY 18 – REST
DAY 19: UPPER B
DAY 20: LOWER B
00:00
DAY 21 – REST
DAY 22: CORE/CARDIO
DAY 23: UPPER A
00:00
DAY 24: LOWER A
00:00
DAY 25 – REST
DAY 26: UPPER B
DAY 27: LOWER B
00:00
DAY 28 – REST
DAY 29: UPPER A
00:00
DAY 30: LOWER A
00:00
DAY 31: CORE/CARDIO
DAY 32 – REST
DAY 33: UPPER B
DAY 34: LOWER B
00:00
DAY 35 – REST
DAY 36: UPPER A
00:00
DAY 37: LOWER A
00:00
DAY 38: CORE/CARDIO
DAY 39 – REST
DAY 40: UPPER B
DAY 41: LOWER B
00:00
DAY 42 – REST
DAY 43: UPPER A
00:00
DAY 44: LOWER A
00:00
DAY 45: CORE/CARDIO
DAY 46 – REST
DAY 47: UPPER B
DAY 48: LOWER B
00:00
DAY 49 – REST
Phase 3 (Days 50–90): Muscle Growth & Power
💪 Format: Push/Pull/Legs Phase Starts ➡️ Focus: Transition to PPL split, increase total training volume. 🎯 Goal: Build muscle size and shape.
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INSTRUCTIONS
DAY 50: PUSH A
00:00
DAY 51: PULL A
00:00
DAY 52: LEGS A
00:00
DAY 53 – REST
DAY 54: PUSH B
00:00
DAY 55: PULL B
00:00
DAY 56 – REST
DAY 57: LEGS B
00:00
DAY 58: PUSH A
00:00
DAY 59: PULL A
00:00
DAY 60 – REST
DAY 61: LEGS A
00:00
DAY 62: PUSH B
00:00
DAY 63 – REST
DAY 64: PULL B
00:00
DAY 65: LEGS B
00:00
DAY 66: PUSH A
00:00
DAY 67 – REST
DAY 68: PULL A
00:00
DAY 69: LEGS A
00:00
DAY 70 – REST
DAY 71: PUSH B
00:00
DAY 72: PULL B
00:00
DAY 73: LEGS B
00:00
DAY 74 – REST
DAY 75: PUSH A
00:00
DAY 76: PULL A
00:00
DAY 77 – REST
DAY 78: LEGS A
00:00
DAY 79: PUSH B
00:00
DAY 80: PULL B
00:00
DAY 81 – REST
DAY 82: LEGS B
00:00
DAY 83: PUSH A
00:00
DAY 84 – REST
DAY 85: PULL A
00:00
DAY 86: LEGS A
00:00
DAY 87: PUSH B
00:00
DAY 88 – REST
DAY 89: PULL B
00:00
DAY 90: LEGS B
00:00
90 DAYS LIFE TRANSFORMATION CHALLENGE

REST DAY

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