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Transform Your Body. Build Real Muscle. Gain Weight the Right Way.

This expert-designed 90-day gym workout plan is built specifically for intermediate lifters who want to gain muscle mass, strength, and healthy weight over the next 3 months.

✅ What’s Inside:
Structured 5-day training split (Push/Pull/Legs + Power + Core)

Detailed weekly workout routines (with sets, reps, and exercises)

Science-backed progression guidelines to ensure constant gains

Focus on compound lifts for strength and size

Recovery strategies for weekends and deload weeks

📅 Weekly Split:
Day 1 – Push: Chest, shoulders, and triceps

Day 2 – Pull: Back and biceps

Day 3 – Legs: Quads, hamstrings, glutes, and calves

Day 4 – Upper Body Power: Heavy lifts to build strength

Day 5 – Legs + Core: Stability, legs, and core finishers

🎯 Why This Plan Works:
Built around progressive overload and volume control

Maximizes muscle hypertrophy through strategic training

Designed for gym users with equipment access

Simple layout, easy to follow every day

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Transform Your Body. Build Real Muscle. Gain Weight the Right Way.

This expert-designed 90-day gym workout plan is built specifically for intermediate lifters who want to gain muscle mass, strength, and healthy weight over the next 3 months.

✅ What’s Inside:
Structured 5-day training split (Push/Pull/Legs + Power + Core)

Detailed weekly workout routines (with sets, reps, and exercises)

Science-backed progression guidelines to ensure constant gains

Focus on compound lifts for strength and size

Recovery strategies for weekends and deload weeks

📅 Weekly Split:
Day 1 – Push: Chest, shoulders, and triceps

Day 2 – Pull: Back and biceps

Day 3 – Legs: Quads, hamstrings, glutes, and calves

Day 4 – Upper Body Power: Heavy lifts to build strength

Day 5 – Legs + Core: Stability, legs, and core finishers

🎯 Why This Plan Works:
Built around progressive overload and volume control

Maximizes muscle hypertrophy through strategic training

Designed for gym users with equipment access

Simple layout, easy to follow every day

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