DropSet/Programs/90-Day Transformation

Fat Loss

90-Day Transformation

Also known as: fat loss · transformation · cut · 90 day · 12 week · lose fat · deficit · body recomp · get lean

The full twelve-week transformation — a mix of barbell, dumbbell and machine work, distinct again from the 28- and 60-day challenges so it stays fresh across the whole journey. Three full-body sessions defend your muscle while three ramping cardio sessions (a Zone-2 walk, steady cycling and a HIIT finisher) build week over week. As always, the fat loss is driven by your diet — hold a sustainable calorie deficit with high protein (~1.6–2.2 g/kg). Reposition the cardio in the planner to suit your schedule.

Intermediate 6 days/week 12-week plan ~30–40 min/session

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

Double: reach rep ceiling on all sets → +5 kgDouble: reach rep ceiling on all sets → +2.5 kgCardio: 30 min/weekCardio: 20 min/week

DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.

The program

90-Day Transformation — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 16 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~25–35 min

Exercise	Sets × Reps	Rest
Walking	30:00 steady	1:00

Steady Cycle

Thursday~15–25 min

Exercise	Sets × Reps	Rest
Cycling	20:00 steady	1:00

HIIT Finisher

Sunday~15–20 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 10 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down	30s

Week 26 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Walking	33:00 steady	1:00

Steady Cycle

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Cycling	24:00 steady	1:00

HIIT Finisher

Sunday~20–25 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 12 × 0:35 HIIT intervals · 27s rest 5:00 Cool-down	27s

Week 36 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Walking	36:00 steady	1:00

Steady Cycle

Thursday~25–30 min

Exercise	Sets × Reps	Rest
Cycling	28:00 steady	1:00

HIIT Finisher

Sunday~20–25 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 13 × 0:40 HIIT intervals · 24s rest 5:00 Cool-down	24s

Week 46 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Walking	39:00 steady	1:00

Steady Cycle

Thursday~25–35 min

Exercise	Sets × Reps	Rest
Cycling	32:00 steady	1:00

HIIT Finisher

Sunday~20–30 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 15 × 0:45 HIIT intervals · 21s rest 5:00 Cool-down	21s

Week 56 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~35–50 min

Exercise	Sets × Reps	Rest
Walking	42:00 steady	1:00

Steady Cycle

Thursday~30–40 min

Exercise	Sets × Reps	Rest
Cycling	36:00 steady	1:00

HIIT Finisher

Sunday~25–30 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 17 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 66 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~40–50 min

Exercise	Sets × Reps	Rest
Walking	45:00 steady	1:00

Steady Cycle

Thursday~35–45 min

Exercise	Sets × Reps	Rest
Cycling	40:00 steady	1:00

HIIT Finisher

Sunday~25–30 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 18 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 76 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~40–55 min

Exercise	Sets × Reps	Rest
Walking	48:00 steady	1:00

Steady Cycle

Thursday~35–50 min

Exercise	Sets × Reps	Rest
Cycling	44:00 steady	1:00

HIIT Finisher

Sunday~25–35 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 20 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 86 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Walking	51:00 steady	1:00

Steady Cycle

Thursday~40–55 min

Exercise	Sets × Reps	Rest
Cycling	48:00 steady	1:00

HIIT Finisher

Sunday~25–35 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 22 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 96 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~45–60 min

Exercise	Sets × Reps	Rest
Walking	54:00 steady	1:00

Steady Cycle

Thursday~45–60 min

Exercise	Sets × Reps	Rest
Cycling	52:00 steady	1:00

HIIT Finisher

Sunday~30–40 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 106 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~50–65 min

Exercise	Sets × Reps	Rest
Walking	57:00 steady	1:00

Steady Cycle

Thursday~50–65 min

Exercise	Sets × Reps	Rest
Cycling	56:00 steady	1:00

HIIT Finisher

Sunday~30–40 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 116 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~50–70 min

Exercise	Sets × Reps	Rest
Walking	60:00 steady	1:00

Steady Cycle

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Cycling	60:00 steady	1:00

HIIT Finisher

Sunday~30–40 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Week 126 sessions

Full Body A

Monday~25–35 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8–12	2:00
Incline Bench Press (Dumbbell)	3×10–12	1:30
Lat Pulldown (Cable)	3×10–15	1:30
Hip Thrust (Barbell)	2×10–15	1:30

Full Body B

Wednesday~25–35 min

Exercise	Sets × Reps	Rest
Romanian Deadlift (Barbell)	3×8–12	2:00
Overhead Press (Dumbbell)	3×10–12	1:30
Dumbbell Row	3×10–12	1:30
Leg Press (Machine)	2×12–20	1:30

Full Body C

Friday~25–35 min

Exercise	Sets × Reps	Rest
Bulgarian Split Squat	3×10–12	1:30
Bench Press (Dumbbell)	3×10–12	1:30
Face Pull	3×12–15	1:00
Lying Leg Curl (Machine)	2×12–15	1:00

Zone 2 Walk

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Walking	63:00 steady	1:00

Steady Cycle

Thursday~55–75 min

Exercise	Sets × Reps	Rest
Cycling	64:00 steady	1:00

HIIT Finisher

Sunday~30–40 min

Exercise	Sets × Reps	Rest
HIIT	5:00 Warm-up 24 × 0:45 HIIT intervals · 20s rest 5:00 Cool-down	20s

Source: DropSet fat-loss challenge — full-body training + ramping cardio.

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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How progression works

90-Day Transformation — every set, every session

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

Full Body A

Full Body B

Full Body C

Zone 2 Walk

Steady Cycle

HIIT Finisher

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