Program
90 DAYS TRANSFORMATION
Introducing the 90-Day Transformation Plan, a comprehensive fitness program designed to help clients achieve significant improvements in strength, endurance, and overall physique.
This structured program will focus on progressive overload, proper nutrition, and lifestyle habits to ensure clients reach their full potential and achieve lasting results.
Benefits:
1. Balanced muscle development
DAY 1
Smith Incline Bench Press
3 sets - 7-8 reps
Barbell Bench Press
4 sets - 5-8 reps
Dumbbell Incline Fly
3 sets - 8 reps
Cable Standing Fly
3 sets - 12-15 reps
Cable Standing One Arm Triceps Extension
6 sets - 10 reps
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Overhead Triceps Extension
3 sets - 12 reps
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Triceps Pushdown
3 sets - 10 reps
DAY 2
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Cable Wide-Grip Lat Pulldown
4 sets - 8-10 reps
seated row
4 sets - 8 reps
Reverse Grip Bent over Row
3 sets - 8 reps
Cable straight arm pulldown
3 sets - 8-10 reps
EZ Barbell Curl
4 sets - 8-10 reps
Hammer Curl
6 sets - 10 reps
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Cable One Arm Biceps Curl
6 sets - 10 reps
DAY 3
Smith Seated Shoulder Press
4 sets - 7-8 reps
Lateral Raise
4 sets - 15 reps
Cable Standing Cross-over High Reverse Fly
4 sets - 12-17 reps
Weighted Front Raise
3 sets - 12 reps
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Cable Standing Reverse Grip Curl
3 sets - 12 reps
Over Bench Wrist Curl
3 sets - 15 reps
Dumbbell Over Bench Revers Wrist Curl
3 sets - 15 reps
Shrug
3 sets - 15 reps
DAY 4
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Sled Hack Squat
4 sets - 8-15 reps
Lever Leg Extension
4 sets - 10 reps
Barbell Straight Leg Deadlift
3 sets - 10 reps
-(VERSION-2)_Calves_small.png)
Lever Seated Calf Raise
4 sets - 20 reps
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45 degree hyperextension
3 sets - 12 reps
DAY 5
Barbell JM Bench Press
4 sets - 12 reps
Cable Rope High Pulley Overhead Tricep Extension
3 sets - 15 reps
Dumbbell Seated Triceps Extension
3 sets - 15 reps
EZ Barbell Curl
4 sets - 12 reps
Dumbbell Incline Alternate Bicep Curl
6 sets - 15 reps
Hammer Curl
6 sets - 12 reps
EZ Barbell Reverse Grip Curl
3 sets - 15 reps
DAY 6
Smith Incline Bench Press
4 sets - 12 reps
Dumbbell Bench Press
4 sets - 10 reps
Cable Low Fly
3 sets - 15 reps
Cable Wide-Grip Lat Pulldown
4 sets - 12 reps
Reverse Grip Bent over Row
3 sets - 12-15 reps
Cable straight arm pulldown
3 sets - 15 reps
Smith Shrug
4 sets - 12 reps
Workouts in program
DAY 1
7 Exercises
DAY 2
7 Exercises
DAY 3
8 Exercises
DAY 4
5 Exercises
DAY 5
7 Exercises
DAY 6
7 Exercises