Stronger 90 Day Muscle Building Program

muscle building program

Home Strength Training & Muscle Building Program

Exclusively available with subscription to the HASfit app. Download for iPhone / iPad or Android

Who says you need a gym membership to build muscle? With just a pair of dumbbells and a will to succeed you can build muscle right from your living room!

If you’re looking for an easy to follow home bodybuilding calendar, then look no further. Resistance training is the best way to improve strength and reshape your physique by building muscle and burning unwanted body fat at the same time.

Stronger isn’t just for men, but for women too! No, you won’t get too bulky or too big – you just don’t have enough testosterone to get that way.

You’ll perform the most advanced muscle building techniques to break plateaus and spark new growth.

  • – Over 40 unique workout routines so you never get bored
  • – Build lean muscle, gain strength, and burn body fat
  • – Intermediate through Advanced trainees
  • – Only requires a pair of dumbbells

For best results combine the muscle building program with one of HASfit’s meal plans.


Stronger 90 is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your goal, then it doesn’t matter how hard you exercise because you’re not going to see results.

Eating For Life will teach you how to eat the foods you love while getting the results you need.

*Limited time offer* Use the discount code: “Tribe20” at checkout for 20% off the ebook


Start with day 1 and progress through the calendar by completing each workout in sequential order.

Start with Day 1 and progress chronologically through the entire 90 day program. In a perfect world the program will take 90 days to complete; however, it’s okay if it takes you longer.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.

You may also mix it up by alternating days between this program and another HASfit program like our Warrior 90 2.0 plan or with your own routine.

For most people, we do not recommend adding extra workouts in addition to everything listed because it can lead to overtraining. We only recommend adding additional workouts for well-trained athletes and those who are in peak physical condition. If this doesn’t describe you, then there is no need to add extra cardio, extra weights, etc. to this plan.
You may repeat the bodybuilding plan as many times as you’d like while trying to increase the weight used as your strength builds.


The work and rest days may be moved around to adapt to your schedule, but be sure to take rest days. Your body needs rest to recover.


The only equipment required is two pair of dumbbells. This program uses muscle building techniques that require you to have at least one lighter and one heavier pair, so that you can change up the weight as needed. The weight you use will be totally dependent on your fitness level.

You’ll also have the opportunity to use a weight bench, stability ball, barbell, pull up bar, and resistance band, but again it is important for us to stress that they are not required.



Exclusively available in the HASfit app!

Download for iPhone / iPad

Download for Android