Pick your goal. We build the rest.

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 in most sessions

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

Peach Project: Glutes in 60 Days

Glutes and legs as priority number one. Upper body only to keep the balance.

• Lower body first, upper body only to maintain
• Hip thrust, squat and lunge as the base
• Week-by-week load progression

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

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

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-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 spread across the week
• High-protein deficit meal plan

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

Arnold Workout

The golden-era classic: chest with back, shoulders with arms, legs. Six days, high volume, supersets.

• Chest with back, shoulders with arms, legs: each day repeated in the week
• Chest and back supersets like the original

The training split Arnold Schwarzenegger made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.

The Rock Workout

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

The routine Dwayne "The Rock" Johnson made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.

Ronnie Coleman Workout

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

The training style Ronnie Coleman made public, rebuilt and adapted to your answers. Shape90Days has no affiliation, sponsorship or endorsement from him.

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
• The same movements in every session, so you learn fast

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

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