The 90 Day Challenge

THE 90 DAY
THE BODYWEIGHT MASTER

READ THIS FIRST
We are Stan Bruininck and Arjen Albers better known as Browney (and the guy in the
blue shirt). After having done multiple 90 day transformations with family and friends we
came up with the idea of making such transformations possible for more people. Because
it would be impossible to guide everybody personally, we designed this course. In this
course, we’ve put all of the information you would get from us if you were doing a 90 day
transformation. From diet to workout tips, everything will be explained in detail. But some
things are better to show rather than explaining, this is why we’ve recorded lots of videos to
show you how exercises should be done and to provide even more detailed information.
Lastly, we would like to ask you to keep yourself to the calisthenics code of not sharing this
workout and being honest with the calisthenics community. This means not reproducing
or transmitting this course in any form whatsoever, electronic, or mechanical. This includes
not photocopying, recording, or any form of duplicating without expressed written, dated,
and signed permission from the authors. All copyrights are reserved.
DISCLAIMER
Always consult your doctor or other health care professionals prior to beginning this
workout course and diet plan, we are not responsible or liable for any injuries sustained
in the process of using the workout routines or possible medical effects of the diet plan
contained in this workout course.
Please keep in mind that everything in this workout course is based on our experience
and our opinion. Although we have extensive experience with bodyweight training and
have helped many others with their own journey, we are not physicians, nutritionists,
or registered dietitians. All information is intended for your general knowledge and
should not be taken as strict advice.
START HERE DAY 0 OF THE 90 DAY CHALLENGE
HOW TO BEFORE PICTURE

Keypoints:
· Light needs to be consistent for every picture
· Angle needs to be the same for every picture
· Make the photos on the same moment of the day
HOW TO WEIGH IN AND TRACK YOUR WEIGHT

Keypoints:
· Choose a scale of your liking
· Pick the same moment of the day
· Weigh in every 5 days
· Write your weight in the weight tracker sheet
HOW TO MEASURE YOUR BODY PARTS

Keypoints:
· Measure all the key areas
· Make sure you’re not flexing
· Pick the same moment of the day
HOW TO TRACK CALORIES

Keypoints:
· Use an app like MyFitnessPal
· Track every calorie you consume
· Be honest with yourself
HOW TO DETERMINE AND TRACK YOUR LEVEL

Keypoints:
· Use the most important exercises
· Pick your progression based on your current level
· Go for your max reps on each of the exercises
HOW TO TRACK WORKOUTS

Keypoints:
· For each exercise you can track your progression, reps and weight
· It’s not necessary to track this, it’s completely optional
FINAL NOTE
Keypoints:
· Make sure to use this day to read the expectations and
the diet section to have all the info you’ll need to start
your 90 day challenge!
· Good luck!
Expectations
WHAT PROGRESS YOU CAN EXPECT
Keypoints:
· In the first 30 days you build
your foundations
· From 30 to 60 days your progress
rate will become a lot higher
· From 60 to 90 days your progress
will be more gradual
WHAT IF YOU MISS A DAY?

Keypoints:
· Try to focus on hitting the 3 workouts
each week
· If you miss a workout on a workout
day don’t worry. Try to still do this
workout later in the week.
· Missing a challenge is not a big deal.
But, we do recommend doing them
cause they are a lot of fun and a
good way to track your progress
The DIET
TRACKING
Keypoints:
· Use day 0 as a test day to track your calories
· Eat like you normally would do, so don’t try to eat extra clean
· Be honest with yourself and make sure to track every calorie
you’re consuming
· Use an app like MyFitnessPal
MAINTENANCE
Keypoints:
· Maintenance is the amount of calories you need to stay
at the same weight
· Have you stayed the same weight with the amount of
calories you ate on day 0 or have you gained (or lose)
weight?
· This is a good indication for your maintenance
CALCULATING MAINTENANCE
Keypoints:
· Just as an extra check calculate your maintenance with
this BMR calculator
· Fill in your height, weight and age
· Choose the activity level that is suitable for you
DIET GOALS
Keypoints:
· Next up choose your diet goals
· Do you want to lose weight of gain weight?
· Or do you want to maintain and lose a bit of fat while
gaining muscle?
MACROS
Keypoints:
· Three different types: Carbohydrates, fats and protein
· Play an important role in providing energy and other
biological processes
TYPES OF FOOD
Keypoints:
· Calories in vs calories out is very important
· But the right types of food does matter as well!
· If you want to get an idea of some healthy recipes see
the recipe section right here
YOU
VS
YOU
Day in the life
WHAT A DAY IN THIS 90 DAY JOURNEY LOOKS LIKE
· VIDEO
WARM UP
Keypoints:
· Really important!
· Prevents injury
· Gets your blood flowing
FULL WARM UP (VIDEO)

Keypoints:
· Exercise #1
· Exercise #2
· Exercise #3
· Exercise #4
· Exercise #5
· Exercise #6
· Exercise #7
· Exercise #8
· Exercise #9
· Exercise #10
· Exercise #11
WORKOUT
· ANY WORKOUT IN THIS PDF
FULL COOLDOWN (VIDEO)

Keypoints:
· Reduces muscle soreness
· Prevents injury
· Slows down heartrate
FULL COOLDOWN
· Exercise #1
· Exercise #2
· Exercise #3
· Exercise #4
· Exercise #5
· Exercise #6
Recovery
FOUR PILLARS
Sleep
Light exercise Stretching
Diet
WORK OUT.
EAT WELL.
BE PATIENT.
YOU WILL
SEE RESULTS!
Challenges Day 1-30 Day 31-60 Day 61-90
Impossible SquaT
Impossible Pull Up
Impossible Push Up
Hang Challenge

Max Pull Ups
Max Push Ups

BRING it UP PUSH UPs
Bring it Up SquaTs
Exercises:
Day Progression Reps Weight*
*In the last 30 days of the challenge you will be adding weight to some exercises.
The amount of weight you use can be written here to see your progress.
Day 0 Day 5 Day 10 Day 15
Day 80 Day 85 Day 90 day 120

measurements Day 1 Day 30 Day 60 Day 90
Neck
Shoulders
Chest
Upper arm
Flexed upper arm
Forearm
waist
belly
Hips
Butt
Thighs
Calves
Extra measurements:
Measurements Day 1 day 30 Day 60 Day 90
Day 1
WORKOUT
Challenge WORKOUT REST WORKOUT Day 6
Challenge
Day 7
Day 11 Day 10 Day 9 Day 8 REST
REST WORKOUT Challenge WORKOUT
Day 12
WORKOUT
DAY 13
Challenge
Day 14
REST Day 15 DAY 16 Day 17
WORKOUT Challenge WORKOUT Day 18
REST
Day 19
DAY 20 WORKOUT
Day 22 Day 21 Challenge
DAY 23 WORKOUT REST
Day 24 Challenge
WORKOUT
Day 25
Day 26
REST WORKOUT DAY 27
Day 28 Day 29
Challenge REST REST DAY 30
Challenge
Day 31
WORKOUT
Day 32
Day 35 Day 34
Day 33 Challenge
Day 36
WORKOUT WORKOUT
Challenge REST
Day 37
REST Day 38
WORKOUT Day 39 Day 40 Day 41 Day 42
Challenge WORKOUT REST WORKOUT
DAY 43
Challenge
Day 44
DAY 46 Day 45 REST
Day 47 Challenge WORKOUT
Day 48 WORKOUT
REST
Day 49
WORKOUT
DAY 50 Day 51 Day 52 DAY 53 Day 54
Challenge REST WORKOUT Challenge WORKOUT
Day 55
REST
Day 59 Day 58 DAY 57 Day 56
REST REST Challenge WORKOUT
DAY 60
Challenge
Day 61
WORKOUT
Day 62
Challenge Day 63 Day 64 Day 65
WORKOUT REST WORKOUT
Day 66
Challenge
Day 67
REST
Day 68
Day 71 Day 69
Day 70
Challenge WORKOUT
REST WORKOUT
Day 72
WORKOUT
DAY 73
Challenge
Day 74 Day 75
DAY 76
REST WORKOUT Day 77
Challenge WORKOUT Day 78
REST
Day 79
DAY 80 WORKOUT
Day 82 Day 81 Challenge
DAY 83 WORKOUT REST
Day 84 Challenge
WORKOUT
Day 85
Day 86
REST WORKOUT DAY 87
Day 88 Day 89
Challenge REST REST DAY 90
Challenge
DAY 1-30WORKOUT STRUCTURE
· VIDEO
DAY 30: PROGRESS

Keypoints:
· Weight in
· Measurements
· Photos
· Pump up challenge
Click her
the videeofor
1. PUSH UPS
3 x 10-12 reps (rest for 90 seconds between each set)
90 second rest
2. TRIcep bench dips

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
5. Squats + Crunches
(Superset) 3 x 12-15 reps (rest for 90 seconds between each set)
90 second rest
6. Lunges
2
MAX PUSH UPS
3
1. wide push ups
90 second rest
2. diamond push ups

90 second rest
3. chin ups
90 second rest
4. underhand rows
90 second rest
5. Squats + leg raises

90 second rest
6. Lunges
k e c a r e of
4
Ta b o d y
y o u r
5
1. Decline Push ups
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Underhand Rows
90 second rest
5. Squats + Russian Twists

90 second rest
6. Lunges
6
MAX PUll UPS
7 Take car
your bode of
y
8
1. PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
90 second rest
6. Lunges
9
impossible push up
10
1. Wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Underhand Rows
90 second rest
5. Squats + Leg raises

90 second rest
6. Lunges
11 Take car
your bode of
y
12
1. Decline push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Rows
90 second rest

90 second rest
6. Lunges
13
Impossible squat
k e c a r e of
14
Ta b o d y
y o u r
15
1. PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
90 second rest
6. Lunges
16
Hang challenge
17
1. wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin Ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
k e c a r e of
18
Ta b o d y
y o u r
19
1. Decline PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
20
Bring it up
Push ups
21 Take car
your bode of
y
22
1. PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
90 second rest
6. Lunges
23
Bring it up
squats
24
1. Wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. underhand Rows
90 second rest

90 second rest
6. Lunges
25 Take car
your bode of
y
26
1. decline PUSH UPS
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. Rows
90 second rest
5. Squats + Russian twists

90 second rest
6. Lunges
27
Impossible pull up
k e c a r e of
28
Ta b o d y
y o u r
29 Take car
your bode of
y
30 Take a
picture
Keypoints:
· Weight in
· Measurements
· Photos
PUMP UP CHALLENGE
• 50 push ups
• 25 pull ups
• 50 Squats
• Push ups max (lower progression)
DAY 31-60
NEW WORKOUT CHAPTER
· VIDEO
DAY 60: PROGRESS

Keypoints:
· Weight in
· Measurements
· Photos
31
1. Explosive Push ups
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
5. Explosive Squats + Crunches

90 second rest
6. Explosive Lunges
32
MAX PUSH UPS
33
1. wide push ups
90 second rest
2. Tricep bench dips

90 second rest
3. chin ups
90 second rest
4. underhand rows
90 second rest

90 second rest
6. Lunges
34 Take car
your bode of
y
35
1. Decline Push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Rows
90 second rest

90 second rest
6. Lunges
36
MAX PUll UPS
k e c a r e of
37
Ta b o d y
y o u r
38
1. explosive PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest

90 second rest
6. Explosive Lunges
39
impossible push up
40
1. Wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
k e c a r e of
41
Ta b o d y
y o u r
42
1. Decline push ups
90 second rest
2. Diamond push ups

90 second rest
3. Pull ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
43
Impossible squat
44 Take car
your bode of
y
45
1. Explosive PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest

90 second rest
6. Lunges
46
Hang challenge
47
1. wide push ups
90 second rest
2. Tricep bench dips

90 second rest
3. Chin Ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
48 Take car
your bode of
y
49
1. Decline PUSH UPS
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
50
Bring it up
Push ups
k e c a r e of
51
Ta b o d y
y o u r
52
1. explosive PUSH UPS
90 second rest

90 second rest
3. Pull ups
90 second rest
4. Rows
90 second rest
5. explosive Squats + Crunches

90 second rest
6. explosive Lunges
53
Bring it up
squats
54
1. Wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. underhand Rows
90 second rest

90 second rest
6. Lunges
k e c a r e of
55
Ta b o d y
y o u r
56
1. decline PUSH UPS
90 second rest
2. Diamond push ups

90 second rest
3. Pull ups
90 second rest
4. underhand Rows
90 second rest
5. Squats + russian twists

90 second rest
6. Lunges
57
Impossible pull up
58 Take car
your bode of
y
k e c a r e of
59
Ta b o d y
y o u r
60 Take a
picture
Keypoints:
· Weight in
· Measurements
· Photos
PUMP UP CHALLENGE
• 50 push ups
• 25 pull ups
• 50 Squats
DAY 61-90NEW WORKOUT CHAPTER
· VIDEO
DAY 90: PROGRESS

Keypoints:
· Weight in
· Measurements
· Photos
61
1. weighted PUSH UPS
90 second rest
2. weighted TRIcep bench dips

90 second rest
3. weighted Pull ups

90 second rest
4. weighted Rows
90 second rest
5. weighted Squats + Crunches

90 second rest
6. weighted Lunges
62
MAX PUSH UPS
63
1. explosive push ups
90 second rest
2. diamond push ups

90 second rest
3. pull ups
90 second rest
4. rows
90 second rest
5. explosive Squats + leg raises

90 second rest
6. Explosive Lunges
k e c a r e of
64
Ta b o d y
y o u r
65
1. wide Push ups
90 second rest

90 second rest
3. chin ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
66
MAX PUll UPS
67 Take car
your bode of
y
68
90 second rest

90 second rest

90 second rest
4. weighted Rows
90 second rest

90 second rest
6. weighted Lunges
69
impossible push up
70
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Underhand Rows
90 second rest
5. explosive Squats + Leg raises

90 second rest
6. explosive Lunges
71 Take car
your bode of
y
72
1. wide push ups
90 second rest
2. Diamond push ups

90 second rest
3. Chin ups
90 second rest
4. Rows
90 second rest

90 second rest
6. Lunges
73
Impossible squat
k e c a r e of
74
Ta b o d y
y o u r
75
90 second rest

90 second rest

90 second rest
4. weighted Rows
90 second rest

90 second rest
6. weighted Lunges
76
Hang challenge
77
90 second rest
2. Diamond push ups

90 second rest
3. pull Ups
90 second rest
4. Rows
90 second rest
5. explosive Squats + Leg raises

90 second rest
6. explosive Lunges
k e c a r e of
78
Ta b o d y
y o u r
79
1. wide PUSH UPS
90 second rest

90 second rest
3. chin ups
90 second rest
4. Underhand Rows
90 second rest

90 second rest
6. Lunges
80
Bring it up
Push ups
81 Take car
your bode of
y
82
90 second rest

90 second rest

90 second rest
4. weighted Rows
90 second rest

90 second rest
6. weighted Lunges
83
Bring it up
squats
84
1. Explosive push ups
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. underhand Rows
90 second rest
5. Explosive Squats + leg raises

90 second rest
6. Explosive Lunges
85 Take car
your bode of
y
86
1. wide PUSH UPS
90 second rest
2. Diamond push ups

90 second rest
3. chin ups
90 second rest
4. underhand Rows
90 second rest
5. Squats + russian twists

90 second rest
6. Lunges
87
Impossible pull up
k e c a r e of
88
Ta b o d y
y o u r
89 Take car
your bode of
y
90 Take a
picture
Keypoints:
· Weight in
· Measurements
· Photos
PUMP UP CHALLENGE
• 50 push ups
• 25 pull ups
• 50 Squats
Workout note
Every exercise in each workout has its own instructional video.
To see the videos you can click on the play buttons next to the
exercises.
Final Note YOU DID IT !
YOU FINISHED THE 90-DAY WORKOUT CHALLENGE!

We hope you enjoyed it and that this has been a lifestyle change for you.
Of course, you can continue using the workouts of this workout course
but if you feel like the workouts get too easy for you, don’t worry we have
another 90-day workout course for intermediates!
In this intermediate workout course, you will be using harder exercises.

Besides that, you will be trying out some calisthenics skills such as the
handstand, the muscle-up, and many more!
Also, make sure you take a look at our shredded cookbook. Here you can
find lots of healthy recipes to incorporate into your diet.
Lastly, you can check out our YouTube channel in the link below where we
do all sorts of challenges and fun stuff related to bodyweight training!

The 90 Day Challenge

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THE 90 DAY

THE BODYWEIGHT MASTER

HOW TO BEFORE PICTURE

HOW TO WEIGH IN AND TRACK YOUR WEIGHT

HOW TO MEASURE YOUR BODY PARTS

HOW TO TRACK CALORIES

HOW TO DETERMINE AND TRACK YOUR LEVEL

HOW TO TRACK WORKOUTS

WHAT IF YOU MISS A DAY?

FULL WARM UP (VIDEO)

FULL COOLDOWN (VIDEO)

Light exercise Stretching

Challenges Day 1-30 Day 31-60 Day 61-90

Challenges Day 1-30 Day 31-60 Day 61-90

Day 20 Day 25 Day 30 Day 35

Day 40 Day 45 Day 50 Day 55

Day 60 Day 65 Day 70 Day 75

Day 80 Day 85 Day 90 day 120

DAY 30: PROGRESS

2. TRIcep bench dips

2. diamond push ups

5. Squats + leg raises

2. TRIcep bench dips

5. Squats + Russian Twists

2. TRIcep bench dips

2. Diamond push ups

5. Squats + Leg raises

2. Diamond push ups

5. Squats + Russian Twists

2. TRIcep bench dips

2. Diamond push ups

5. Squats + Leg raises

2. TRIcep bench dips

5. Squats + Russian Twists

2. TRIcep bench dips

2. Diamond push ups

5. Squats + leg raises

2. Diamond push ups

5. Squats + Russian twists

DAY 60: PROGRESS

2. TRIcep bench dips

5. Explosive Squats + Crunches

2. Tricep bench dips

5. Squats + leg raises

2. Diamond push ups

5. Squats + Russian Twists

2. TRIcep bench dips

5. Explosive Squats + Crunches

2. Diamond push ups

5. Squats + Leg raises

2. Diamond push ups

5. Squats + Russian Twists

2. TRIcep bench dips

5. Explosive Squats + Crunches

2. Tricep bench dips

5. Squats + Leg raises

2. Diamond push ups

5. Squats + Russian Twists

2. TRIcep bench dips

5. explosive Squats + Crunches

5. Explosive Squats + Crunches