Free 90-Day Strength Training Plan

Week 1 structure

Day 1 Push, Day 2 Pull, Day 3 Legs, Day 4 Upper, Day 5 Lower, Day 6 Arms/Core, Day 7 Rest.

Example Day 1 Push workout

Barbell bench press 4 sets of 6-8 reps, rest 2-3 minutes, RPE 7-8. Standing overhead press 3 sets of 6-8 reps, rest 2 minutes, RPE 7-8. Dumbbell incline press 3 sets of 8-10 reps, rest 90 seconds, RPE 8. Dumbbell lateral raise 3 sets of 12-15 reps, rest 60 seconds, RPE 8-9. Close-grip bench press or triceps pushdown 3 sets of 8-12 reps, rest 90 seconds, RPE 8. Push-up 2 sets near technical failure, rest 60-90 seconds, RPE 8.

Full 90-day structure

Days 1-21 use base volume. Days 22-28 deload. Days 29-49 use progressive overload. Days 50-56 deload again. Days 57-77 intensify the main lifts. Days 78-90 are the final push.

Equipment assumptions

Rack, bench, barbell and plates, dumbbells, pull-up bar, band or cable option, and a kettlebell if you use optional swings or carries.

How progression works

Log sets, reps, weight, and effort. If you hit the top of the rep range with the target effort, add a small amount next time. If you miss reps, repeat the target or reduce the load enough to restore clean work.

Start Day 1

Start the first day with no email or account required.

Full 90-day schedule

Day 1, Week 1, Base volume, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 2, Week 1, Base volume, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 3, Week 1, Base volume, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 4, Week 1, Base volume, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 5, Week 1, Base volume, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 6, Week 1, Base volume, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 7, Week 1, Base volume, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 8, Week 2, Base volume, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 9, Week 2, Base volume, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 10, Week 2, Base volume, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 11, Week 2, Base volume, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 12, Week 2, Base volume, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 13, Week 2, Base volume, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 14, Week 2, Base volume, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 15, Week 3, Base volume, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 16, Week 3, Base volume, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 17, Week 3, Base volume, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 18, Week 3, Base volume, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 19, Week 3, Base volume, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 20, Week 3, Base volume, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 21, Week 3, Base volume, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 22, Week 4, Deload, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 23, Week 4, Deload, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 24, Week 4, Deload, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 25, Week 4, Deload, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 26, Week 4, Deload, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 27, Week 4, Deload, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 28, Week 4, Deload, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 29, Week 5, Progressive overload, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 30, Week 5, Progressive overload, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 31, Week 5, Progressive overload, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 32, Week 5, Progressive overload, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 33, Week 5, Progressive overload, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 34, Week 5, Progressive overload, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 35, Week 5, Progressive overload, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 36, Week 6, Progressive overload, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 37, Week 6, Progressive overload, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 38, Week 6, Progressive overload, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 39, Week 6, Progressive overload, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 40, Week 6, Progressive overload, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 41, Week 6, Progressive overload, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 42, Week 6, Progressive overload, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 43, Week 7, Progressive overload, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 44, Week 7, Progressive overload, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 45, Week 7, Progressive overload, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 46, Week 7, Progressive overload, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 47, Week 7, Progressive overload, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 48, Week 7, Progressive overload, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 49, Week 7, Progressive overload, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 50, Week 8, Deload, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 51, Week 8, Deload, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 52, Week 8, Deload, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 53, Week 8, Deload, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 54, Week 8, Deload, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 55, Week 8, Deload, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 56, Week 8, Deload, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 57, Week 9, Intensification, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 58, Week 9, Intensification, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 59, Week 9, Intensification, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 60, Week 9, Intensification, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 61, Week 9, Intensification, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 62, Week 9, Intensification, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 63, Week 9, Intensification, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 64, Week 10, Intensification, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 65, Week 10, Intensification, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 66, Week 10, Intensification, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 67, Week 10, Intensification, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 68, Week 10, Intensification, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 69, Week 10, Intensification, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 70, Week 10, Intensification, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 71, Week 11, Intensification, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 72, Week 11, Intensification, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 73, Week 11, Intensification, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 74, Week 11, Intensification, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 75, Week 11, Intensification, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 76, Week 11, Intensification, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 77, Week 11, Intensification, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 78, Week 12, Consolidation, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 79, Week 12, Consolidation, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 80, Week 12, Consolidation, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 81, Week 12, Consolidation, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 82, Week 12, Consolidation, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 83, Week 12, Consolidation, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit | Day 84, Week 12, Consolidation, Rest: Rest, walking, mobility, food, and sleep. No hard strength work. | Day 85, Week 13, Final push, Push: Barbell Bench Press, DB Incline Press, Standing Overhead Press, DB Lateral Raise, Band/Cable Handle Triceps Pushdown, Push-ups | Day 86, Week 13, Final push, Pull: Pull-up or Chin-up, Barbell Row, One-arm DB Row, Band Face Pull, DB Curl, Hammer Curl | Day 87, Week 13, Final push, Legs: Back Squat, Romanian Deadlift, Bulgarian Split Squat, Standing DB Calf Raise, Hanging Knee Raise | Day 88, Week 13, Final push, Upper: Barbell Bench Press, Pull-up or Chin-up, Overhead Press, Barbell Row, Close-grip Bench Press, Band Pull-apart | Day 89, Week 13, Final push, Lower: Goblet Squat, Reverse Lunge, DB Romanian Deadlift, Hip Thrust / Glute Bridge, Calf Raise, Side Plank | Day 90, Week 13, Final push, Arms/Core: DB Bench Press, Pull-up or Chin-up, DB Shoulder Press, Curl + Band/Cable Triceps Superset, 10-min HIIT Circuit, Core Circuit

Questions before Day 1

Is this free?

Yes. The plan is free to start, and Day 1 is not behind an email or account requirement.

Is this for beginners?

It can work for beginners who use conservative loads, learn the movements, and keep effort under control.

Can I do this at home?

Yes. This is designed to work as a 90-day home gym workout plan if your home setup has the expected equipment.

Do I need to sign up?

No. You can start Day 1 without creating an account.

What happens after Day 1?

You move to Day 2 Pull, then continue through the Week 1 structure. The same training days return so your logged work can set the next target.

How does progressive overload work?

You log sets, reps, weight, and effort. When you hit the target cleanly, the next target can move up. When you miss reps or effort is too high, the target holds steady or backs off.