90 day workout

[ChasinDoes]

Just started hitting the gym and attempting to get into shape and drop some weight. Currently doing a 4 week workout program I found in the online but trying to find a good 90 day workout program to do after I'm done with the 4 week introductory program I'm currently doing.

Would prefer something that was free but if theres something that is truly worth paying for then im not against it.

Really like having some kind of "program/plan" to follow instead of just going to the gym and "winging" it.

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[Jbehredt]

My first thought is if the 4 week proves successful, stick with it. Extend the cardio and make the weights heavier for 4 more weeks. If it doesn’t work you’ll need to consider reinventing the wheel.

 

[Lark Bunting]

I tried this a few years ago and really liked it. https://www.academia.edu/13247537/SHORTCUT_TO_SIZE

Used to be free on bodybuilder but they recently started charging for the program. The above if in .pdf for free.

 

[Virginian]

I tried this a few years ago and really liked it. https://www.academia.edu/13247537/SHORTCUT_TO_SIZE

Used to be free on bodybuilder but they recently started charging for the program. The above if in .pdf for free.

I've been looking for this program since BB starting charging for it. I refused to pay. Thanks!

 

[Cant hit em]

I think this is an older EXO backcountty plan

 

[BigShane54]

I highly recommend the 90 days to elk shape program from www.elkshape.com.
I am 6 weeks in and I am loving it. Everything is scaleable so the program can be done in a gym or at a home gym with fairly minimal equipment.

 

[Clarktar]

I highly recommend the 90 days to elk shape program from www.elkshape.com.
I am 6 weeks in and I am loving it. Everything is scaleable so the program can be done in a gym or at a home gym with fairly minimal equipment.

I strongly second this. I'm part way through week 5 and like it so far. Wife and I do it in our garage gym

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[Cameron945]

Free is nice, but what kind of quality do you expect to receive when something is free? Even the cheap options are "cookie cutter," and are delivered to the masses regardless of individual differences in people. If cookie cutter results are what you're looking for, then those programs will do fine. If you pay the right strength and conditioning specialist what they're worth, they should get a history, have an idea of your workout preferences, your work schedule, your fitness levels (where you are strong and where you lack), and provide you with a custom-tailored program that addresses your needs and quirks. It is your health, after all. I bet that specialist would also save you some cash at the chiropractor, physical therapist, and doctor. Don't be fooled when seeking these people out though. They are buried in a sea of loud, subpar internet warriors that are winning at claiming the profession.

 

[grizz19]

I’ve hear good things about the elk shape program and the program they have on the built 4 the hunt website. Never used either though so it’s all just hear say. So take that for what it’s worth.

 

[Midwestmatt]

I highly recommend the 90 days to elk shape program from www.elkshape.com.
I am 6 weeks in and I am loving it. Everything is scaleable so the program can be done in a gym or at a home gym with fairly minimal equipment.

Bigshane54 and Clarktar,
Could you elaborate on how that system is set up? Not much info on the site. Is it something I can continue to view after the 90 days and continue or does access time out? What would be the main/essential equipment you use for the program? Thanks!

 

[BigShane54]

Midwestmatt,
It does not time out. Once you buy it you do it on your schedule and can go back to it whenever you want. Dan(elkshape) is a crossfit guy so while the program is not crossfit, its similar in that it has that style of workouts.
A lot of the program is step ups and sandbag work. There are barbell and dumbell movements programed in, but can all be substituted with sandbags or whatever you have available and he does give scaling options for every workout. Hope this helps

 

[Midwestmatt]

Midwestmatt,
It does not time out. Once you buy it you do it on your schedule and can go back to it whenever you want. Dan(elkshape) is a crossfit guy so while the program is not crossfit, its similar in that it has that style of workouts.
A lot of the program is step ups and sandbag work. There are barbell and dumbell movements programed in, but can all be substituted with sandbags or whatever you have available and he does give scaling options for every workout. Hope this helps

Awesome thanks for the info, you answered my question for sure!

 

[bozeman]

Its a scaled version of crossfit.......call it for what it is (HIIT). There are plenty of 'free' versions to try and see which one fits well. Not everything that costs money is worth it.

 

[Midwestmatt]

Its a scaled version of crossfit.......call it for what it is (HIIT). There are plenty of 'free' versions to try and see which one fits well. Not everything that costs money is worth it.

Great point….do you have some of your preferred workout links you would like to share?

 

[bozeman]

YouTube search: ‘30 min body weight HIIT’ and take your pick…

Personal fave: 35 lbs dumbbells and 6 sets of 12 devil presses

 

[Midwestmatt]

Well maybe something’s are worth paying for…. I appreciate you sharing your favorite movement. Thanks for what you did do.

 

[bozeman]

Wilderness Athlete also released a 28 day challenge a couple years ago for free, you can search for. Honestly, on the HIIT, the variation is the key. Those YouTube videos will help keep you in different movements, instead of paying someone to develop a program for you.

I personally am a member of a CrossFit gym and have been for almost 6 years now.......it keep me motivated and keeps me focused. Throw in 2 bleacher walks with a pack on/week and I'm usually ready come Sept/Oct.

Best of luck!

 

[Mikido]

Check out MTN tough. A lot of good reviews here. They have 30 day and 45 day minimal gear programs.

 

[Midwestmatt]

Thank you! Sounds like the path I will give a go for this year. Running and weighted packs just left me feeling a tad shorted.