Do These 5 Things To Get A Perfect Body In 90 Days…

*How fast you get the perfect body depends on how overweight you are


Nozibele got back into modeling doing the 5 things on this page
(read the rest of her success story here)

1. Lose weight & Get a flat stomach by…

2. Get a bigger butt & curvier hips by…

Doing the butt workout here on this page 1-to-2 days per week.

3. Get bigger breast by…

Doing the bigger breast workout here on this page 1-to-3 days per week.

4. Get firmer arms & belly by…

Doing the Arm & Ab workouts on this page 1-to-3 days per week but remember…

5. Keep track of everything by…

Keeping a food journal, Keeping a fat loss workout log for #1 & Keeping a weight training log for #2-to-4 because if you ever get to a point where you're not seeing results…

You can look at your food journal to see…

You can look at your fat loss workout log to see…

You can look at your weight training log to see…

Before you do these 5 things for a perfect body…

Can I really get a Perfect Body in 90 days?

YES & NO

The answer is YES if…

The answer is NO if…


Fat Loss Workout Back To Top ▲

Do one of fat loss workouts below for 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day…

Click photos to do a workout

Fat Loss Workout Guidelines


Butt WorkoutBack To Top ▲

Part 1

Click on photos to see how to do exercise

Part 2

Click on photos to see how to do exercise

Butt Workout Guidelines


Bigger breast workoutBack To Top ▲

Click on photos to see how to do exercise

Bigger Breast Workout Guidelines


Arm WorkoutBack To Top ▲

Part 1
Click on photos to see how to do exercise

Part 2
Click on photos to see how to do exercise

Arm Workout Guidelines


Ab WorkoutBack To Top ▲

Do ONLY ONE of ab exercises below for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week taking at least 1 day off between workouts.

Click on photos to see how to do exercise

Ab Workout Guidelines


Back To Top ▲

9 Sample Weekly Workout Schedules

  1. Daily schedule:
  2. Three times a week schedule:
  3. 2 times per day schedule:
  4. Weights twice a week schedule:
  5. Weights twice a week & twice a Day schedule:
  6. Basic Schedule #1
  7. Basic Schedule #2
  8. Basic Schedule #3
  9. Make Your Own Schedule But Remember…


Subscribe For More Videos Like This…

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1-100 of 786 Comments
Becca

Hello

I was wondering, I just started the twice a day program like three days ago and I was wondering, I'm 5'2", 125 now; will I at least look 105-110 in the next three months or will I look kinda the same weight I am now but with more muscle and no fat? I'm aiming for thin but toned.

I'm sorry I'm sure you get asked this a lot, haha. Thank you.

April 08, 2014

Adrian Bryant

you'll definitely be down to at least 110-to-115 in 3 months or sooner

April 09, 2014

michele

I was looking at your workouts to get firmer breast. Which one is the best to do to get great results?

April 02, 2014

adrian bryant

I only have 1 workout. do you mean which exercise is the best? if so then there really is no best exercise. they will all lead to same breast firming results

April 02, 2014

gigi

How can I fit my weight training into T25 routine if im doing it 5 days a week? Is that possible or to much?

March 26, 2014

Adrian Bryant

that depends? is your main goal to lose weight or just a few pounds

March 28, 2014

gigi

I want to tone up. I like my weight 191 for my height 5'9 but I could lose If I have to to tone up. I wanted to add me weight training to start growing my butt as well.

March 28, 2014

Adrian Bryant

in that case just add workout a,b or c here 1-2 times a week with t25

March 28, 2014

Victoria

I went to Gnc and bought protein the amplified wheybolic extreme 60... And you said to take in between 100-225 protein a day... Should I only take around 20-40 grams per sitting and not take it all at once?? And also I'm trying to lose weight in my upper body and gain more mass on my bottom.. Drinking this protein won't make me buff on top as long as I don't lift weights on my arms right or no?

March 23, 2014

Adrian Bryant

yes, take you protein in smaller servings as it would be tough to eat it all at once.

#1. you wont get buff anyways as long as your calorie intake is fine and

#2. your arms wont muscle up at all if you do now weight training for them

March 24, 2014

Meme

What do you recommend for toning butt instead of making bigger. I carry most weight in hips thighs and butt. Don't want to make bigger.

March 14, 2014

Adrian Bryant

do this

March 14, 2014

Jocelyn

What arm exercise do you suggest for a bad elbow? Years ago I tried to bench press an amount that was slightly to heavy for me, and ever since then my right elbow kind of pops and it almost feels like the joint is rubbing itself incorrectly. There isn't some but not much pain associated with it, but I feel like constantly bending it will eventually lead to damage. Does such a workout exist? lol, or is there a type of brace or support I can wear to take some of the stress off of it when attempting these workouts?

Thank you so much and amazing site

March 13, 2014

Adrian Bryant

that's something you're better off asking a doctor about but yes... using lighter weights at first along with an elbow brrace may help

March 13, 2014

tia

How many step ups can I do if im not able to make it to the gym some days? I am losing weight from doing it as well but I need to know how much time or sets to do to accomplish my dream body When doing step ups

March 06, 2014

Adrian Bryant

what is your step-up workout like?

March 07, 2014

tia

I use a high chair to step on. I step up using one leg for one minute then switch to the other side and do the same. In All i do like 15 minutes. Its challenging but soon after I will add weights. My 175 pounds is tough right now. I just want to tone my body and I read that step ups are great. I dont really know how to do it as far as sets and reps. I will add weights soon. Please help...thank u adrian

March 08, 2014

tia

Correction..I step up and step back down for one minute each leg

March 08, 2014

adrian bryant

where you're at is a good start but once the results slow down then look at 1-thru-6 here

March 10, 2014

Alexis

Hi,

I have been working out and losing weight. So far I've gone from 190 to 170. I'm 5'7 and was originally 155 before having my daughter. I have your perfect body plan but I had a question. I'm not sure if you have heard of Irene the Dream (Google her or Instagram @irenethedream), but I'm really wanting to get a body shape like hers, especially on the bottom! Lol are there any more/different exercises that I should or need to do? Or should I just stick w the perfect body plan?

Thanks!

March 03, 2014

adrian bryant

the perfect bodyplan will get you there

March 05, 2014

monica

How many times should I workout a week? I dont want to over due thats y im asking u.

February 27, 2014

Adrian Bryant

follow one of the sample schedules on this page if your goal is a perfect body

February 27, 2014

Tee

Hi Adrian,

I'm a woman and my goal is to keep my thick thighs/legs which are mainly fat right now, by gaining more muscle in my thighs and legs and losing fat. I also want to lose my fat butt and gain more round and bigger butt muscles at the same time. I am 170 and 5'8.

This is my routine please let me know any tips to improve it.

At the gym twice a week Monday and Friday:

Warm up: Treadmill walking fat loss workout

Leg press 5 sets of 8. Started at 140 pounds now at 205 and i am increasing weights each time.

Hip thrust (I do them on leg extension machine) www.youtube.com
5 sets of 5, starting at 100 lbs cable weights and increasing each time

I eat 1500 calories a day and drink mrp protein 2/3 times a day. And i try to do at home fat loss workouts.

What do you think of my routine? Is it fine or can it improve? What do you think of hip thrusts using the leg extension machine?

Thanks!

February 21, 2014

Adrian Bryant

#1 - do the fa loss workouts last especially if they are very intense
#2 - not sure about leg ext. hip thrust. never tried them. why not do them with barbell? if you're getting results though then it's definitely okay but if not go back to regular way

February 22, 2014

Tee

So everything else in the routine is ok? Any other tips?

I do them on the machine because it's kind of embarassing at the gym with the barbells and all the guys there watching haha

I just started them so I'm not sure if they work

February 22, 2014

adrian bryant

yes but do any high intense cardio LAST

February 23, 2014

Tee

Thanks Adrian

February 24, 2014

Naomi

Hi Adrian,

I have always had a very nice voluptuous figure until i started gaining weight in college. I just wanted to know, if i start trying to lose weight will i still be able to get the curves that I have started out with or will i lose them all together after such a large weight gain? I'm 5'4 and weigh 239 lbs.

February 15, 2014

Name*

Hi Adrian,

If we are eating in a caloric deficit, How do we gain muscle without a caloric surplus? Is it because of the protein intake?

Also, do you need to use macros when gaining muscle? Or can you just eat enough protein and calories?

Thank you

February 14, 2014

Name*

I mean this for the bigger butt growth excersises

February 14, 2014

Adrian Bryant

no, a HUGE surplus is not needed. go here to see more about how you build muscle

February 14, 2014

Tee

Hi Adrian,

The page you linked does not work. So are you saying, we can gain a bigger butt at a caloric defecit?

February 18, 2014

adrian bryant

sorry about that. try the link now but NO... you don't have to a HUGE surplus for a bigger butt. I suggest you start at maintainence or a low deficit with 25-50% of that protein and if that does not work for you then I suggest you first check your workout and protein intake before increase calories.

remember: the goal is a better butt and not to get fat

February 18, 2014

Tee

Thank you!

I was wondering, tonight I did leg pressed for bigger thighs. Can I do butt bridges in the morning?

February 19, 2014

Adrian Bryant

I'd prefer if you did on morning and evening of same day to give butt and legs more time to rest

February 19, 2014

stephanie

I'm so confused on what to do. I'm 5'4 185 lbs. I know I need to lose weight. I just still want to be curvy. I have an hourglass shape. I just have lost a lot of muscle for having kids. I don't know how many days I should be doing cardio vs weight training. I have charlean extreme what is your take on that. I want to weigh about 155. I want to be really curvy at bottom half and slender from waist up. I want a really round butt and thick thighs. I was going to weight training(charlean extreme) 3 days a weeks interval training 4 days and work on butt and thighs 2days to build muscle (2 days out of the week that I was going to do charlean extreme)

February 10, 2014

Adrian Bryant

you could stick with your plan or do the one on this page to get the body you want but make sure you track your calorie intake

February 10, 2014

Connie

I see you show some Beachbidy programs for fat loss. I have Insanity and Focus T25. But they're 6 days a week. How could I incorporate them in with the three times a week schedule?

February 04, 2014

Adrian Bryant

simply do the t25 workouts AFTER you've done your toning workouts

February 04, 2014

cici

I am doing the twice a week a day schedule. I am doing the hip thrust(using heavy weights) in the morning and I was wondering will I get the same results using 20lbs ankle weights leg lifting INSTEAD of leg press in the evening. Please dont say plan D lol thanks

January 20, 2014

Adrian Bryant

ankle weights are useless for bigger butt

January 21, 2014

Lynn

Hi, I just discovered your site. I like doing squats to tone and shape my butt...but i have crunchy knees :( and it's physically and mentally painful sometimes to do squats, walk stairs, anything where my knees bear weight...I hate to hear it crunch (it's mostly my right knee) are there any exercises I can do to take the strain off my knees and still lift and tone my booty???

January 13, 2014

Adrian Bryant

see workout a

January 13, 2014

Needur Help

Hello. I am 36, and at 5'7" I currently weigh about 175. In the last 15 months, I gained about 15 pounds. I have never had kids, but I did get married. I know part of the weight gain is due to that, and I am going to start making changes.

But my concern is that due to age and genetics, I just don't burn a lot of calories during my workouts. I workout regularly (five days a week, 40 - 60 minutes), but for some reason my body fat percentage is still really high (like 30 - 35%) and the fat around my middle won't budge. This range was even at my lowest weight of 163. Its depressing because I go hard every workout, mix it up constantly, use heavy weights (for example, 15 - 25 lbs for free weight biceps, 30 lbs for squats), and do a lot of extreme workout videos (insanity, p90x, etc.). I use a heart rate monitor watch, and try to keep the heart rate between 150 - 170. I drink a lot of water, and do not drink soda or alcohol.

I am looking for some advice on what I can do differently, and what supplements you recommend that are available, that work. Can you please help me?

December 10, 2013

Adrian Bryant

how many calories are you eating daily?

December 11, 2013

Kat

Hi Adrian, I am a 24 year old mother of 2 who it's very short(5'3") and, as my mom puts it, I have "pornstar" proportions (34ddd-28-39). I am currently using a mix of desetin ultra, coconut oil, and olive oil to fix my stretch marks and loose belly skin(it's working amazingly), but I'm wanting to also keep my breasts perky like they are, I want a smaller waist(like 26") and a Robert bigger booty(41-43"). Will this workout do that for me? I also started eating more lean protein, mufas, and drinking more water(done with a squeeze of lemon juice). What would you suggest I also do? I'm a florist, do my job is also very active 5 days a week.

December 01, 2013

Kat

Meant to say slightly bigger. Not Robert lol. Typing on my new phone.

December 02, 2013

Adrian Bryant

yes, this workout will help you lose the fat to shrink waist while getting a bigger butt

December 02, 2013

Kat

You answering my questions is the biggest motivator for me to keep going with this. For my butt workouts I'm doing hip thrusts, those one legged chair squats, and a squat where I am standing on the chair and using one leg to lower the other halfway down and back up with an ankle weight. For the hip thrusts and sitting chair squat, would using my one year old and three year old as the weight work well?

December 25, 2013

Adrian Bryant

they will work up until the point where you able to do more than 12 reps per set

December 26, 2013

Ida

Is it OK if I do a superset with the exercises from part 1 & part 2 of the butt workout?
Can I replace the exercises from part 2 of the butt workout with the exercises from the thinner thigh workout?
Thanks for your answer.

November 24, 2013

Adrian Bryant

not with the butt workout since they work the same muscles. you can ass the thinner thigh exercises in addition to the butt/leg workout but not replace

November 25, 2013

Favor

Hi Adrian,
Thanks so much for all the help you provide on this website.
I love to do butt workouts. Can you explain why you advise only 1 - 2 times a week? Will it be okay to do 3 times a week? Will that produce better results?
Thanks.

November 22, 2013

Adrian Bryant

your butt needs to time to rest so it can get curvier

November 23, 2013

Mary

Should I be concerned about fat intake? What is the appropriate amount a day?

November 21, 2013

Adrian Bryant

not for fat loss but overall you'll want to consider making fat 10-20% of your diet

November 21, 2013

Cheresse

Hey Adrian
Love your website, ver y informative!! Instead of doing the elevated lunges, would I be able to do walking lunges wth dumbbells instead?

November 20, 2013

Adrian Bryant

you can if your goal is to get thicker sexier thighs but stick to elevated to target butt and thighs

November 20, 2013

PP

I have large breast size its near abt 33 1/2 size.. And my height is 5ft.. So because of that i look fat.. So please tell me how to reduce breast size... Plz help me...

November 20, 2013

Adrian Bryant

go here

November 20, 2013

Becca

Can I replace the breast exercise with one of the butt exercises? The two times per day for the whole week schedule?

November 19, 2013

Adrian Bryant

are you not wanting to do the breast workout at all?

November 19, 2013

Becca

I'm really petite and I already have small breasts anyway and I'm scared of working out my chest but I do have a large behind that I love I just wanna tone it up and lift it and make it rounder

November 20, 2013

Adrian Bryant

in any case... you dont have to replace the breast with butt workout (only do butt workout 1-2 times per week)

November 20, 2013

June Shull

Hi Adrian. I saw the kettle bell swing in a book I read and he said it could be the only exercise needed to get in shape. However, when I try to do it, it hurts my lower back. Could my form just be off? How do I learn good form? I really would like to do this exercise.
Thanks,
June

November 19, 2013

Adrian Bryant

if may be due to a bad lordosis posture go here to fix

November 19, 2013

Ida

Hi,
Do you have any examples of back exercise?
I think it's important for balancing my chest and my abs muscle.
Thank you.

November 18, 2013

Adrian Bryant

right here

November 18, 2013

Ida

OK, thank you.
Can I run 7 kph for 30 minutes after I do workout (except after fat loss workout)?

November 19, 2013

Adrian Bryant

yes

November 19, 2013

Kristi

Hi, I LOVE your site and really appreciate all the great information you have provided.
I just wanted to tell you that your statement on this page almost made me disregard all your great advice. No normal self respecting woman wants married men to want them or to even look at them. I almost want to be fat and unattractive when a married man looks in my direction, haha!

"To get a body that'll make other women jealous & Make married men want to have an affair with you…"

November 11, 2013

Ida

Hi, it's me again.
Can I do fatloss workout 6 times a week just like your workout schedule number 4 & 5? Or I just stick to 3-4 times a week? Thanks.

November 10, 2013

Adrian Bryant

YOU COULD but if you feel like you can do it more than 4x times a week then you really need to honestly ask yourself if you are working out hard enough in the first place because if you were... you would not dare go over 4x a week

November 10, 2013

Ida

Hi,
Can I just use pull-ups & chin-ups for biceps & arms workout? So I can have more time for other workout (fat loss, abs, triceps, butt).
Thanks for your answer.

November 02, 2013

Ida

I'm sorry, I mean pull-ups & chin-ups for biceps & back workout.

November 02, 2013

Adrian Bryant

yes, you can certainly do that

November 02, 2013

steph

you only want us to do ONE exercise on part 1 of the butt workout and ONE exercise on part 2 of the butt workout..why?

is it important to only do 2 butt exercises?

October 29, 2013

Adrian Bryant

yes. if you use enough weight and reps (by actually working your butt off) then you won't dare to do more than 2 exercises.

when i used to train people personally they stopped after 4-6 sets of hip thrust

October 29, 2013

ggg

I'm following this plan here and everything is clear but the protein power, i brought the Optimum Whey but I'm not clear if to drink it with water or milk? Im following this plan here, try to lose 20 pounds while trying to gain curves

October 21, 2013

Adrian Bryant

you can use milk but count it towards your total calorie intake

October 21, 2013

Kendra

Hey! I am currently at 230lbs but I want to lose the 30 and tone up the 200lbs. What's the best weight to go about this?by the way I am a female and I stand 5'10" I do not want to be a body builder I just want to be healthy at that weight if it is possible

October 15, 2013

Adrian Bryant

with the plan on this page

October 16, 2013

Ray

I am currently at 55lbs for the butt bridge workout. I can lift heavier with my lower body but I have trouble lifting any heavier with my arms and I'm worried about my back. Any suggestions?

October 14, 2013

Adrian Bryant

which upper body exercise are you having trouble with?

October 16, 2013

Emily

Adrian I really wish you were my real life personal trainer rather a online coach/trainer..but without this website, who knows where I would be today, thank you :)

October 10, 2013

Maria

Adrian,

I have been following your schedule and I went from 131 lbs in the beginning of July to 122 as of now. My stomach has gotten significantly tighter and flat due to my diet (I consume roughly 1000 calls a day) how ever my thighs and glutes have shrunk an inch :(. I work out my lower body 1-2 times a week and I always use heavy weights (I.e. I leg press 5 plates on each side)....Is there anyway I can maintain my flat stomach but get bigger thighs and butt?

Thank you!!

October 04, 2013

Adrian Bryant

are you still trying to lose even more weight? are you okay with a 1000 calorie diet? you aren't starving or constantly thinking about food?

for your butt read these tips

October 05, 2013

Maria

No I am not trying to lose more weight, in fact I would like to gain weight. I just don't want to lose my flat stomach. And yes I am constantly thinking about food haha but I try my best to resist the temptations. Is it possible to maintain a flat stomach but gain a lot of weight?

October 05, 2013

Adrian Bryant

adjust your diet to 1000-to-1500 calories. that should not cause you to gain much weight or none at all but let me ask you this...

you're looking to gain curvy weight - correct?

you're not trying to gain weight just for the sake of gaining weight?

October 06, 2013

Maria

I am looking to gain curvy weight! As in I only want to make my leg/butt muscles grow, I do not want to gain weight anywhere else. I also play college rugby and we are currently in season, I just thought I should mention that!

October 06, 2013

Adrian Bryant

you'll need to carefully monitor your calorie and protien intake to see what results you are getting and quite simply...

if you're gaining too much then you need to cut back on your calories but in case you shouldnt have to worry about that too much since you already ver yactive

October 07, 2013

Ray

I'm 5'4 and 163 lbs. I want to get in shape by the end of December. If I start this next week (after my vacation this upcoming weekend) is is possible to achieve my goal?

Thanks

October 01, 2013

Adrian Bryant

oh yes you'll see good results by dec.

October 01, 2013

ali

Adrian,

Thank you for sharing this website and all of your extremely valuable advice to the world. I'm not going to ask any questions. Just wanted to say thank you. I messed up my knees doing insanity and really want to put in a good effort to switch up my workouts. I love your videos!!

The only thing I struggle with is eating more food.

I started using your intermittent fasting technique you suggested and my favorite pair of jeans fall off me now. Its only did the fasting for about two weeks. I worked out 1 hr or two hours everyday though.

Thank you thank you!

Can't wait to add more and more good advice over time.

September 22, 2013

Kim

Hey Adrian,

I Am 18 Years Old And I Weigh About 145.
I Have A Masculine Figure With No Curves And A Small Butt. I Really Want A Smaller Waist And A Bigger Butt.
Please Help!! And I Have Broad Shoulders, How Can I Get Them Smaller.

September 19, 2013

Adrian Bryant

this plan should help but how tall are you

September 19, 2013

Ebt

Can i do the 5min breast workout instead of part 2 of the above breast workout coz i don't have pull ups machine

September 18, 2013

Adrian Bryant

yes you can

September 19, 2013


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