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
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is 90-Day Transformation?
The 90-Day Transformation is the long game — twelve weeks of body recomp built for a meaningful change, not a quick pre-holiday shred. The structure is six days a week: three full-body lifting sessions that hold your muscle through a full quarter of dieting, and three cardio sessions that start almost gently and compound week after week. The exercise selection mixes barbell squats, hip thrusts and Romanian deadlifts with dumbbell presses, rows and split squats and a handful of machines — a third distinct pool, sharing almost nothing with the 28- and 60-day challenges, because staying interested for ninety days is half the program.
The cardio deliberately starts small, because there are twelve weeks of increases ahead of it. A Zone 2 walk grows from 30 to 63 minutes, a steady cycle from 20 to 64, and a HIIT finisher from 10 to 32 minutes — with the intervals sharpening as the weeks pass, work periods lengthening from 30 to 45 seconds while rests compress toward 20. Five easy minutes bookend every interval session so you never start or finish cold. It's a fixed-length block: when week twelve ends, the program ends.
Who it's for
Is 90-Day Transformation right for you?
Choose this over the shorter cuts when the goal is a genuine transformation — ten-plus kilos to lose, or a full recomp you want to document properly. What it demands isn't heroics but adherence: an average week here is easier than the back half of the 28-Day Shred, and that's the point, because you have to repeat it twelve times while eating less than you burn. If you can't yet hold a routine for a month, prove that on the 28-day block first. The training keeps the muscle; a sustained, moderate calorie deficit with 1.6–2.2 g of protein per kg does the fat loss, all twelve weeks of it.
Progression
How progression works
Lifts progress by double progression — work every set to the top of the rep range, add 2.5 kg, repeat — and over twelve weeks those small jumps quietly add up to a much stronger you at a lighter bodyweight. Each week's cardio targets are pre-baked, so the only job is showing up. Because scale weight lies over a horizon this long, take a weekly progress photo from day one: Durata turns them into a time-lapse, and around week six — when the scale stalls and motivation wobbles — the visual difference is usually what keeps the deficit honest.
Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 missesCardio: 30 min/weekCardio: 20 min/weekCardio: 10 min/week
Durata 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 · 25s rest 5:00 Cool-down | 25s |
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 14 × 0:40 HIIT intervals · 20s rest 5:00 Cool-down | 20s |
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 16 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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 18 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| HIIT | 5:00 Warm-up 20 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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 22 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| HIIT | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| HIIT | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| HIIT | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
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~25–35 min
| Exercise | Sets × Reps | Rest |
|---|
| HIIT | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down | 15s |
FAQ
90-Day Transformation — common questions
Isn't twelve weeks too long to diet?
Not at a moderate deficit. Twelve weeks at 300–500 kcal under maintenance is sustainable for most people carrying meaningful fat; twelve weeks at a crash deficit is not, and this program isn't built for one. If you're already fairly lean and just sharpening up, a shorter block — or the advanced Physique Peak — fits better.
How is this different from the 28-Day Shred and 60-Day Cut?
Length, equipment and pace. The 28-day block is barbell-based and aggressive, the 60-day is dumbbell/machine, and this one blends both pools over twelve weeks with the gentlest weekly cardio increments — smaller steps, but far more of them, ending with the biggest total conditioning volume of the three.
What results should I expect in 90 days?
At 0.5–1% of bodyweight per week, roughly 6–12 kg of fat depending on your starting point, while holding — often slightly building — strength on the lifts. Take measurements and weekly photos; over three months those tell the recomp story far more accurately than the scale.
What does the HIIT finisher involve?
Week one is about ten rounds of 30 seconds hard, 30 easy — roughly 10 minutes of intervals. By the final weeks it's 45-second efforts on 20-second rests, capped at 24 rounds, wrapped in a 5-minute steady warm-up and cool-down. The rounds auto-chain in Durata's logger, so you follow the timer rather than counting.
Can I rearrange the six days?
The lifting sits on Monday/Wednesday/Friday and the cardio on Tuesday/Thursday/Saturday by default, with Sunday off. All three cardio sessions are independent and draggable in the planner — just avoid parking the HIIT finisher the day before your heaviest leg session.
Source: Durata fat-loss challenge — full-body training + ramping cardio.
This is an original program designed and maintained by the Durata team.
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Run 90-Day Transformation in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
