90-DAY CUT · DAILY CONTROL
Your training,
without the clutter.
DAY 1 OF 90
LIFTING DAY
90 days remaining
Push A
Morning cardio. Evening weight training. Core built into the session.
AM target600–700 kcal
PM targetWeights + core
Nutrition2,200 kcal · 200–230 g
MORNING CONDITIONING
600–700 kcal
Cardio
EVENING STRENGTH
0 exercises
Weight training
| Done | Exercise | Sets / reps | Rest | Load | Actual reps |
|---|
0 of 0 exercises complete
AFTER EVERY WORKOUT
Recovery stretching is programmed in.
Do one recovery stretch round after morning cardio and another after evening weights. On Sunday, finish recovery cardio with the full recovery circuit.
Stop immediately for chest pain, faintness, severe breathlessness or sharp joint pain.
DAILY LOG
Record the work.
One clean form for training, food and recovery.
WEEKLY PROGRAMME
Six lifting nights.
One recovery day.
Push, legs and pull twice weekly, with core distributed across every lifting session and recovery stretching after every workout.
Morning
Low-impact conditioning with explicit targets and recovery stretching after the session.
Evening
Weight training every Monday–Saturday. Loads and actual reps are recorded exercise by exercise, followed by recovery stretching.
Sunday
No lifting. Recovery cardio, mobility, band stretching, preparation and sleep.
PROGRESS
See the trend,
not one random weigh-in.
Start270 lb122.5 kg
Goal204 lb92.5 kg
Target loss30 kg90-day phase
Log at least two weigh-ins to display the trend.
ILLUSTRATED GUIDE
Stretch with
real photos and bands.
Real-life, mostly band-assisted recovery stretches built specifically for phone and iPad. Hold each side for 25–30 seconds, repeat twice, breathe slowly and never bounce.