90 days · 3 to 6, your call
Get in Shape in 90 Days
Ninety days is how long it took me to see my own body actually change, and it's the window the body needs to respond without rushing and without panic. Three 30-day phases: the first to adapt and build the habit, the second to build strength and muscle, the third to get lean. The meal plan shifts with each phase, and the coaching prompt checks on you every week.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You want to lose fat and gain muscle at the same time, with a plan that lasts.
- You tried 30 days and felt it ended too soon.
- You want a project with a beginning, middle and end, and a real before-and-after photo.
Who it is not for
- You want results by next week. That's the 7-Day Shred.
- You can't set aside three days a week for three months.
- You're advanced and want a specific training style. See the Arnold, Ronnie and Rock protocols.
How it works
You answer. The engine builds.
- Length 90 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Three training blocks, each with a new plan and a recovery week at the end. Calories follow: a light 10% deficit in weeks 1 to 4, maintenance in 5 to 8, a 15% deficit in 9 to 13. Cardio grows a little each week and the last one is a peak week.
- Phase 1 adaptation, phase 2 build, phase 3 definition
- Meal plan that changes each phase
- AI coaching prompt included
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 90 days.
- 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.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 35 years old, 88 kg, intermediate, gym, 60 min per session.
- Machine chest press 3 sets × 8-12 · rest 90s
- Neutral-grip lat pulldown 3 sets × 8-12 · rest 90s
- Barbell overhead press 3 sets × 8-12 · rest 90s
- Dumbbell skull crusher 3 sets × 12-15 · rest 60s
- Reverse pec deck 2 sets × 12-15 · rest 60s
- Alternating dumbbell curl 3 sets × 12-15 · rest 60s Do both sides.
Abs and core
- Bicycle crunch 2 × 12-16
- Dead bug 2 × 12-16
Cardio
10 min of Stair climbing or Outdoor running at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Unrecognizable in 12 Months: both for US$ 19.99.
Not happy? 7-day refund, no questions.
Questions about this protocol
What changes in each phase?
Phase 1 (weeks 1 to 4): adaptation, technique and a light deficit. Phase 2 (5 to 8): building, more sets and load, calories at maintenance. Phase 3 (9 to 13): definition, a bigger deficit and a bit more cardio. Each phase has a new plan and a recovery week.
Do I have to choose between losing fat and gaining muscle?
No. The default goal is recomposition: lose fat and gain muscle slowly, at the same time. If you have a clearer goal, tick it in the questionnaire and the protocol leans your way, including the calories of each phase.
How many days a week?
3 to 6, your choice. With 3 the split is full body or upper, lower and full body, with 4 it's upper/lower, with 5 or 6 it becomes push, pull and legs.
Is the meal plan the same for all 90 days?
No. Calories change in each phase and the meals follow. You get all three phases in the PDF, with swaps and each phase's protein target.
How does the AI coaching work?
The PDF includes a prompt with your protocol and your data. Paste it into ChatGPT and it becomes your weekly coach: asks for your logs, adjusts loads and keeps you accountable.
Can I do it at home?
Yes, with dumbbells and bands or body weight only. The exercises change, the three-phase structure doesn't.
Get in Shape in 90 Days
Build my protocol →Free preview in 60 seconds. You only pay if you want the PDF.