What 90 days looked like
Proof it's a path, not a phase
My results, my body. Yours will vary. See the full video and comparison →
Start here · Where the system began
Forty-four days of bodyweight only to heal and get ready. Then Day 45 is Day 1 of the 90-Day Challenge: the weights are back, and you test your max. The two programs interlock.
$4.99 gets you all 135 days in the Workout Daddy app, with Gabriel coaching you every day. Then 99 cents a month. Day 1 is free. Cancel anytime.
The main event
The 45-Day Reset plus the 90-Day Challenge, back to back, inside the Workout Daddy app. Day 45 of the Reset is Day 1 of the 90, so it's one continuous plan, not two programs.
My theory
A lot of people who go to the gym never see the results they expect. In my opinion it's because they're overtraining, or they're not training anything effectively.
The Reset has one job: to let your body heal and prepare for max progressive full-body free-weight training. You get a break from machines and free weights while you stay active. Then calisthenics hits a body that's used to isolation work in a completely different way: pullups, pushups and dips make muscle groups work together in concert instead of one at a time. In my experience, that shock is what kicks repair and growth back into gear.
This is my theory and my experience, not a medical or scientific claim. Your results will vary.
How it interlocks
Finish 44 days of calisthenics, and the next day is Day 1 of the 90-Day Challenge. That's the reward: you go back to the weights refreshed and stronger, with your own max as the target.
Pick your step
Bodyweight only for 44 days. No gym. No weights. Heal, then Day 45 hands you off to the 90.
Day 1 is your all-out Max Load test. Free weights, cardio and plyometrics on your calisthenics base.
The Reset + the 90-Day Challenge as print-ready PDFs. Same content as the app, built for a clipboard.
The app is the full program. The workbooks are optional, for training off paper.
What 90 days looked like
My results, my body. Yours will vary. See the full video and comparison →
Day 1 · the test
Day 1 is all out. Everything runs on percentages of your own max, so it scales to any lifter. And skip the empty-bar warm-up ladder: your energy is limited in every workout. I don't warm up with 135 when my max is 365. I start at 275 with one slow rep.
Starts at 365, which is my max. Type yours to see your numbers. Don't know it? Estimate from a hard set: weight x (1 + reps / 30).
| Flat bench · wide grip, elbows tucked | |||
|---|---|---|---|
| Set | % of max | Reps | Weight |
| Slow warm-up rep | 75% | 1 | - |
| Ramp | 81% | 1 | - |
| Ramp | 86% | 3 | - |
| Ramp | 92% | 3 | - |
| Ramp | 97% | 2 | - |
| MAX | 100% | 1 | - |
| Back-off | 92% | 3 | - |
| Back-off | 86% | 5-6 | - |
| Incline bench · % of your flat max | |||
| Set 1 | 75% | 3 | - |
| Set 2 | 70% | 4 | - |
| Set 3 | 62% | 10 | - |
Then hack squat (4 sets of 4-6, adding the same jump each set), back work, abs, legs, arms and shoulders. The full session is inside the 90-Day Challenge in the app. Use a spotter or safeties on heavy sets.
Questions
For Days 1-44, yes. That's the point of the reset: no machines, no free weights. On Day 45 you go back and test your max, refreshed.
Use your last known max, or estimate from a recent hard set: weight x (1 + reps / 30). Then let the ramp tell you: stop when bar speed slows or form breaks.
Day 1 is free. Both programs, all 135 days, are $4.99 in the app, which covers your first month, then 99 cents a month. Cancel anytime. Want it on paper? Both printable workbooks are $9.99.
Start with band-assisted pullups and slow negatives. Every movement has a scaling option in the program.
It's built for you. Cut the reps in half in the first week, because your muscles may be stronger than your tendons are ready for.
No. I'm not a certified trainer, doctor or physical therapist. This is my experience-based system. Check with your doctor first, especially before an all-out max attempt or if you're over 40.