Stronger: 90 Day Muscle Building Program

Who says you need a gym membership to build muscle? With just a pair of dumbbells and a will to succeed you can
build muscle right from your living room!

If you’re looking for an easy to follow home bodybuilding calendar, then look no further. Resistance training is the
best way to improve strength and reshape your physique by building muscle and burning unwanted body fat at the
same time.

Stronger isn’t just for men, but for women too! No, you won’t get too bulky or too big – you just don’t have enough
testosterone to get that way.

You’ll perform the most advanced muscle building techniques to break plateaus and spark new growth.

• – Over 40 unique workout routines so you never get bored

DIET GUIDE:
Stronger 90 is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your
goal, then it doesn’t matter how hard you exercise because you’re not going to see results.

Eating For Life will teach you how to eat the foods you love while getting the results you need.

*Limited time offer* Use the discount code: “Tribe20” at checkout for 20% off the ebook

INSTRUCTIONS:
Start with day 1 and progress through the calendar by completing each workout in sequential order.

Start with Day 1 and progress chronologically through the entire 90 day program. In a perfect world the program will
take 90 days to complete; however, it’s okay if it takes you longer.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to
decrease the difficulty. Increase the difficulty by using heavier weights.

You may also mix it up by alternating days between this program and another HASfit program like our Warrior 90 2.0
plan or with your own routine.

For most people, we do not recommend adding extra workouts in addition to everything listed because it can lead to
overtraining. We only recommend adding additional workouts for well-trained athletes and those who are in peak
physical condition. If this doesn’t describe you, then there is no need to add extra cardio, extra weights, etc. to this
plan.
You may repeat the bodybuilding plan as many times as you’d like while trying to increase the weight used as your
strength builds.

REST DAYS:
The work and rest days may be moved around to adapt to your schedule, but be sure to take rest days. Your body
needs rest to recover.

EQUIPMENT:
The only equipment required is two pair of dumbbells. This program uses muscle building techniques that require
you to have at least one lighter and one heavier pair, so that you can change up the weight as needed. The weight
you use will be totally dependent on your fitness level.

You’ll also have the opportunity to use a weight bench, stability ball, barbell, pull up bar, and resistance band, but
again it is important for us to stress that they are not required.
 STRONGER 90
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6 7
35 Minute Upper Body 30 Min Home Butt and A: 10 Minute Abs 40 Min Total Body 30 Minute HIIT Tabata
Workout at Home Leg Workout Workout at Home OFF Workout with Weights Workout with Weights OFF
B: 30 Minute Full Body
Stretching

8 9 10 11 12 13 14
30 Min Home Shoulder 30 Minute Leg Workout A: 12 Minute Dynamic 30 Min Chest and Triceps 30 Min Home Leg
Workout Routine with Dumbbells Stretching OFF Workout Workout OFF
B: 20 Minute Arms
Workout at Home

15 16 17 18 19 20 21
50 Min Full Body Workout A: 15 Minute Intense Abs 20 Minute Fat Burning 35 Min At Home Butt and 30 Min No Equipment
with Dumbbells HIIT OFF Thigh Workout No Upper Body Workout OFF
Equipment
B: 20 Minute Mobility
Routine

22 23 24 25 26 27 28
30 Minute Bodybuilding 20 Minute Dumbbell 20 Minute Bodybuilding A: 10 Minute Lower Abs 35 Minute Strength
Leg Workout Chest Workout Back Workout OFF Workout Training Workout OFF
B: 25 Minute Total Body
Yoga Stretch

29 30
40 Min Chest and Tricep 45 Min Butt and Legs
Workout Workout
 STRONGER 90
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

31 32 33 34 35
30 Minute Full Body 40 Min Back and Bicep 15 Minute Intense Abs
Stretching Workout
OFF OFF

36 37 38 39 40 41 42
45 Min Weight Training 30 Minute HIIT at Home 40 Minute Arm Workout 30 Minute Leg Workout 35 Minute Upper Body
Workout + Abs with Dumbbells OFF with Dumbbells Workout at Home OFF

43 44 45
A: 12 Min Dynamic
46 47 48 49
25 Min Chest and Tricep 30 Min Back and Biceps Stretching 45 Min Total Body 30 Minute Full Body
Workout Workout OFF Strength Workout Stretching
B: 17 Min Leg Workout OFF

C: 8 Minute Six Pack Abs

50 51 52 53 54 55 56
30 Min Chest and Triceps 30 Min Home Leg 30 Min Back and Biceps 20 Minute Shoulder A: 10 Minute Abs
Workout Workout Workout OFF Workout Workout at Home OFF
B: 20 Minute Butt
Workout

57 58 59 60 61
50 Min Full Body Workout 30 Minute Fat Burning A: 14 Minute Standing 35 Minute Upper Body
with Dumbbells Cardio Abs OFF Workout at Home
B: 25 Minute Total Body
Yoga Stretch
 STRONGER 90
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

62 63
30 Minute Home Butt and
Leg Workout OFF

64 65 66 67 68 69 70
20 Minute Dumbbell 20 Minute Bodybuilding A: 20 Minute Arms 30 Minute Bodybuilding 30 Minute Full Body
Chest Press Back Workout Workout with Dumbbells OFF Leg Workout Stretching OFF
B: 10 Minute Abs and
Obliques

71 72 73 74 75 76 77
35 Min At Home Butt and 30 Min No Equipment 30 Minute Dumbbell Arm 25 Min Cardio Abs 40 Min Total Body
Thigh Workout No Upper Body Workout Workout OFF Workout without Workout with Weights OFF
Equipment Equipment

78 79 80 81 82 83 84
30 Min Home Shoulder 30 Min Home Butt and A: 12 Minute Dynamic 40 Min Total Body 30 Minute Power Yoga for
Workout Routine Leg Workout Stretching OFF Strength Training Workout Strength OFF
B: 25 Min Arm Workout

85 86 87 88 89 90
40 Min Chest and Tricep 30 Minute Leg Workout 40 Min Back and Bicep 30 Minute HIIT Tabata 45 Min Total Body
Workout with Dumbbells Workout OFF with Weights Strength Workout