2832: The Exact 90-Day Blueprint to Transform Your Body (Diet, Training & Cardio Broken Down Week by Week)

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Health & Fitness, Fitness

4.8 • 12.6K Ratings

🗓️ 9 April 2026

⏱️ 25 minutes

🔗️ Recording | iTunes | RSS

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Summary

Stop winging it. Sal, Adam & Justin lay out the exact week-by-week blueprint they used with real clients to produce dramatic results in 90 days — covering what to eat, how to train, and how to structure your cardio so nothing is left to guesswork. Whether your goal is fat loss, muscle gain, or both, this episode gives you a complete, no-fluff action plan you can start today.

0:00 Intro

2:15 Why 90 Days Is the Perfect Target (and Why 30-Day Challenges Are Useless)

3:42 Week 1–2: Track First, Change Nothing — The Setup Phase

5:05 The Most Common Diet Mistakes Coaches See When Clients Start Tracking

6:39 The One Dietary Change That Fixes Almost Everything: Hit Your Protein

8:52 Why 1g of Protein Per Pound of Target Body Weight Is Optimal

11:03 Weeks 3–8: Build the Habit — Whole Foods, Consistent Protein, Feed the Body

13:07 Weeks 9–12: Adjust Calories Based on Your Goal (Cut or Bulk)

14:02 The Training Plan: 3 Days a Week of Strength Training, Broken Into 3 Phases

16:33 Phase 1 (Weeks 1–4): High Reps, Practice the Movement, Build the Habit

17:10 Phase 2 (Weeks 5–8): Go Heavier, Drop to 8–10 Reps

17:45 Phase 3 (Weeks 9–12): Heavy Compound Lifts, Low Reps, See How Strong You've Gotten

18:47 Why Compound Lifts Beat Isolation Work Every Time

19:13 The Most Underrated Training Tip: Longer Rest Periods = More Muscle

21:31 Cardio: Ditch the Treadmill, Just Hit 10,000 Steps a Day

Transcript

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0:00.0	If you want to pump your body and expand your mind, there's only one place to go.
0:06.3	Mind Pump.
0:07.1	Mind Pump with your hosts.
0:09.2	Sal DeStefano, Adam Schaefer, and Justin Andrews.
0:13.4	You just found the most downloaded Fitness Health and Entertainment Podcast.
0:16.4	This is Mind Pump.
0:17.5	Today's episode, we're going to show you.
0:18.9	We're going to teach you diet exercise
0:20.8	strategies everything you need to know to make amazing progress in the next 90 days by the way this
0:27.6	episode uh with this episode we're launching a brand new program ppl you ask for it you got it by the way
0:34.9	there's two versions of this program one for men and then one for women.
0:38.9	The programming is different.
0:40.2	Women have a more higher emphasis on lower body volume, glute training, shoulder volume, men, it's more traditional.
0:47.9	Now, because it's a brand new program, we're launching it right now, and it's 40% off.
0:52.9	If you go to Maps, ppl.ppl.com, use the code PPL.
0:56.4	You get the price slashed by 40%.
0:59.3	Also, if you sign up within the first few days of the launch,
1:03.5	you can attend live coaching by one of the mind pump coaches.
1:07.2	They're going to do three days of coaching,
1:09.2	breaking down things like nutrition,
1:16.3	exercise, lifestyle, really to help you become more consistent and maximize your progress through the program. We also include a supplement schedule guide, which will be free with this
1:22.1	program. Again, you can get all of that included 40% off Maps ppl.com. The code is PPL. This episode is brought to you by a sponsor,
	...

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