Get fit in 90 days

The plan

1. Milestone 1

   Weeks 1–4: build the base

   Start moving

   • Choose a workout you can stick to
   • Train three times per week
   • Set up a simple progress log
   • Fix a consistent sleep schedule

2. Milestone 2

   Weeks 5–8: add intensity

   Level up

   • Increase to four sessions per week
   • Progress weights or reps each week
   • Dial in protein and hydration
   • Add one mobility or stretching session

3. Milestone 3

   Weeks 9–12: lock it in

   Make it stick

   • Hit every planned workout for a month
   • Take progress photos or measurements
   • Beat one personal record
   • Plan how to maintain after day 90