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I don't know which one is best for me
Answer the questions and we point you to the right protocol for your goal, routine and level.
Find my protocol →Workout + meal plan + coaching
Get in shape in 90 days.
12 questions and your first workout shows up instantly, free. No app, no subscription, no fluff.
Save what a coach and a dietitian charge per month.
Build my free workout →
Free to start. Takes under a minute.
- 12 quick questions
- 60s to see your preview
- 190+ exercises with video
- 3 languages
How it works
Three steps. No excuses.
- 01
Answer
12 questions about you, your goal, where you train and how much time you have.
- 02
See the preview
Your full first workout with videos, plus calorie and protein targets. Instantly.
- 03
Unlock the PDF
Get every week of the program, the meal plan with swaps and a ready-made prompt so ChatGPT can coach you.
Protocols
Pick your goal. We build the rest.
Each protocol adapts split, sets, cardio and meals to your body and your schedule.
30 days Most chosen
30-Day Fat Loss
Four weeks until your clothes start to loosen: strength, cardio and food in the right measure.
- Weekly progression of loads and cardio
- Calorie deficit calculated for you
- Abs 3 times a week
90 days
Mounjaro Project: Lose Fat, Keep Muscle
For people on Mounjaro, Ozempic, Wegovy or similar who want to lose fat without losing strength or lean mass.
- Heavy strength 3 times a week to protect muscle
- High protein target and small meals
- Light cardio to avoid extra fatigue
Mounjaro, Ozempic and Wegovy are trademarks of their manufacturers. This protocol is a training and meal plan for people already on prescribed medication; we do not sell or advise on drugs.
30 days
Flat Abs in 30 Days
Strong core every day, full-body training and a deficit to make it show.
- Daily stomach vacuum as a core-control practice
- Abs circuit in up to 4 workouts a week, with progression
- Full body to burn more calories
- Meal plan to cut belly fat
60 days
Peach Project: Glutes in 60 Days
Glutes and legs as priority number one. Upper body only to keep the balance.
- Lower body 2 to 3 times a week
- Hip thrust, squat and lunge as the base
- Week-by-week load progression
60 days
Get Big in 60 Days
Eight weeks to fill out the shirt: the right volume, load progression and real food.
- Split chosen for your available days
- Clean calorie surplus
- Scheduled deload week
90 days
Get in Shape in 90 Days
The complete program: three 30-day phases to transform your body without failing.
- Phase 1 adaptation, phase 2 build, phase 3 definition
- Meal plan that changes each phase
- AI coaching prompt included
30 days
Home Workout, No Equipment
Full body with nothing but your body weight, a chair and the floor.
- Zero equipment, zero excuses
- Progression by reps and harder variations
- 20 to 40 minute sessions
7 days
7-Day Shred
Seven days of kickstart to move the scale and prove to yourself you can do it.
- Six days of short intense training, one day off
- Cardio and abs in every session
- High-protein deficit meal plan
12 months
Unrecognizable in 12 Months
A full year of training built for you: 12 blocks that level up each month, with meal plan and recovery scheduled.
- 12 months, 13 training blocks with a new plan each and strength, hypertrophy and metabolic quarters
- Recovery week every 4
- Meal plan that follows each phase
90 days
Arnold-Style Training
The golden-era classic: chest with back, shoulders with arms, legs. Six days, high volume, supersets.
- Every muscle twice a week
- Chest and back supersets like the original
- Abs 4 times a week
Inspired by the training split Arnold Schwarzenegger made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
90 days
The Rock-Style Training
Cardio in the morning, iron in the afternoon, six days a week. High volume and zero excuses.
- Morning cardio, 30 to 50 min, separate from the lifting
- Sets of 12 to 15 with short rests
- Big meals with high protein
Inspired by the routine Dwayne Johnson made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
90 days
Ronnie-Style Training
Heavy, basic and no nonsense: barbells, big loads and week-after-week progression.
- Heavy compounds for 6 to 10 reps
- Legs twice a week
- Long rests to lift more
Inspired by the training style Ronnie Coleman made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
30 days
Beginner: Your First 4 Weeks in the Gym
Learn the movements, gain confidence and build the habit without getting hurt.
- Only safe, easy-to-learn exercises
- Technique video for every exercise
- Full body 3 times a week
60 days
Fit After 40
Strength, mobility and an active metabolism with joint-friendly progression.
- Low impact and longer warm-up
- Strength to preserve lean mass and bone
- High protein and hydration
30 days
Cardio Only: Conditioning and Burn
Walking, running, bike or jump rope. A progressive plan with no lifting.
- Alternating interval and steady sessions
- Time and intensity progression every week
- Short core work at the end of each day
GLP-1 Protocol
On Mounjaro or Ozempic? Protect your lean mass.
On the medication, appetite drops and the body loses muscle along with fat. The GLP-1 protocol combines heavy strength, high protein and light cardio so you lose weight and keep what matters.
Build my GLP-1 protocol →We don't give medication advice. Keep following up with your prescriber.
What's in the PDF
Actually complete.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Muscle by muscle
See what every exercise works.
Every exercise in your protocol comes with a body image showing the main muscle in red and the secondary ones in a darker tone. On the site and in the PDF. No guessing what a movement is for.
Who is behind it
I used to weigh 135 kg.
Shape90Days came out of my own process. I lost the weight, got strong, and I want the road to be simpler for you than it was for me: a clear plan that fits your routine, without paying a fortune to start.
WZ, founder
Frequently asked questions
Is it a subscription?
No. One-time payment. You get the PDF by email and can download it anytime.
Does it work for home workouts?
Yes. There are dumbbell and band versions and one with no equipment at all.
I have an injury. Can I use it?
The protocol avoids exercises that load the area you report, but it doesn't replace a professional assessment. Check with someone before starting.
What if I don't like it?
We refund what you paid within 7 days, no questions asked. Just reply to the email that delivered the PDF.
How does the AI coaching work?
The PDF includes a prompt with your data and protocol. Paste it into ChatGPT and it will coach your week, ask for logs and adjust loads.