Here's what 90 days looks like.

Weeks 1–4

Lock in consistency, hit protein target daily, and build training momentum with solid technique and repeatable effort.

Start at the listed volumes. Each week, add 1 rep to each set until you reach the top of the rep range, then increase load by 2.5–5 lb next session while keeping form strict.

Weeks 5–8

Push load and total work while preserving recovery; maintain Zone 2 cardio and steps to drive the deficit without crashing energy.

On the first big lift of each strength day, add 2.5–5 lb when all sets hit the top of the rep range. For accessory lifts, add reps first, then load. If performance drops two sessions in a row, keep load steady for one week.

Weeks 9–12

Maintain strength, limit fatigue, and keep calories controlled so body fat continues to drop without muscle loss.

Hold the same exercises, reduce one set from the last two accessory moves if soreness or fatigue rises, and keep the main lifts heavy. If weekly scale loss is under 0.5 lb for 2 straight weeks, add 10–15 min Zone 2 on Tuesday or Thursday.