The Ultimate 90-Day Bodyweight Training Plan

Program Details

Each workout is comprised of upper-body, lower-body, core, and whole-body exercises. So, you get a full body workout every time you train. Many of these exercises will be new to you. If you need help with them, please post your questions to the comments below and I’ll do my best to answer your questions.

Click Here to Download a PDF Scoresheet for the Workout Program

How to do the workouts:

  1. Start off with the first exercise listed under upper body.
  2. Do as many reps as you possibly can with good form.
  3. Quickly write down the number of reps you achieve.
  4. Move on to the next exercise.
  5. Repeat until you get through all the exercises listed, to the end of the whole-body section.

There are a couple of variables in the plan that change over the ninety days in order to achieve a progressive overload. The first variable is the amount of exercises. After each month, you’ll be doing a greater number of exercises during each workout.

“By the time you get to the third month, your body will be well conditioned and much stronger than when you started.”

The other variable is the difficulty of exercises. During the first month, the exercises will be more intermediate. As you get into the third month, they will be more advanced and this will challenge your body tremendously.

After each three weeks of training, you will have an active rest week. This means you can take off a week from the training plan and perform other activities such as hiking, kayaking, biking, or running. Can you do other forms of strength training during the active rest week? Sure, but don’t go overboard. Remember, your body needs rest in order to recover.

This plan delivers amazing results in terms of fat loss, conditioning, and muscle development - but it is not for the faint of heart.

Month 1: El Diablo Month

I call this month “The Devil” because you’ll realize these workouts really are challenging and hellish. That said, this month is also designed to give you results quickly so you can see the effectiveness of these exercises.

Exercise Schedule:
  • Week 1: 3 X Per Week
  • Week 2: 3 X Per Week
  • Week 3: 3 X Per Week
  • Week 4: Active Rest Period

Upper Body:

Lower Body:


Core Exercises:

Whole Body Exercises:

Month 2: The Shredder Month

In this second month, you’ll start to see your body burning off fat and building lean muscle. The structure is set up the same as last month. You’ll do workouts three times per week. However, you’ll be doing more exercises per session.

Exercise Schedule:
  • Week 1: 3 X Per Week
  • Week 2: 3 X Per Week
  • Week 3: 3 X Per Week
  • Week 4: Active Rest Period

Upper Body:


Lower Body:

Core Exercises:

Whole Body Exercises:

Month 3: The Total Annihilator Month

By the time you get to the third month, your body will be well conditioned and much stronger than when you started. To continue the progressive overload, you’ll be changing up two variables. The first one is the amount of exercises - you’ll again be doing more. The second variable is that you’ll be doing the workouts four times per week.

Exercise Schedule:
  • Week 1: 4 X Per Week
  • Week 2: 4 X Per Week
  • Week 3: 4 X Per Week
  • Week 4: Active Rest Period

Upper Body:


Lower Body:

Core Exercises:

Whole Body Exercises:

Click Here to Download a PDF Scoresheet for the Workout Program

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