A complete 90-day (12-week) fat-loss and muscle-building program. Training, nutrition, cardio, recovery — everything mapped out week by week.

🎯 Built for beginner-to-intermediate lifters who want to lose fat and build muscle without extreme dieting or burnout.

✅ What's included: • 4-day lifting split (upper/lower push-pull) • 12-week progressive overload roadmap • Full nutrition plan with calorie & macro setup • 7-day meal templates + grocery list • Cardio & daily step strategy • Recovery, sleep & habit protocols • Tracking system with stall-fix playbook • Supplement guide

💪 Goal: steady fat loss (0.5–1.0% bodyweight/week) while gaining or retaining muscle over 90 days.