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


Susan transformed herself 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 834 Comments
Name*

Hi I'm following steps 1,2 and 5 to lose some belly fat and gain some butt. Please can you propose a 4-5 day workout schedule which will help me lose the belly fat without affecting my butt gain effort? Thanks!

September 21, 2014

Adrian Bryant

did you see the sample schedules on this page?

September 22, 2014

hdj

So , i am already slim but I want to slim my waist to 3 inches, and gain 4 inches on my hips. So i tried reducing my calories because I find no amount of ab workout I do was making my waist smaller. So when I decreased my calories, I noticed my butt wasnt sticking out anymore. So ive read you should take supplement protein after you workout, but on the rest days, how is it possible to have high protein with a low calorie diet? Because now my butt gets bigger then smaller, I can never be constant.

August 27, 2014

hdj

Im lactose intolerant, so I try to stay away from dairy and protein shakes, so I wouldn't be so bloated. And peanut butter makes my skin break out. How can I achieve a low calorie with a high protein diet?

August 27, 2014

Adrian Bryant

what is your weight and height and current calorie intake?

August 29, 2014

hdj

Weight: 118
Calories: 1800-200
Height: 5'2

August 30, 2014

Adrian Bryant

Realize that to make anything smaller especially your waist requires you to lose fat so I have to ask that although you are slim what is your bodyfat %

as for butt and protein you want to make 25-50% of your diet protein. go here to do the math on that

September 02, 2014

hdj

20%-22%

September 03, 2014

Adrian Bryant

you see, you still have some fat to lose in order to slim down waist

September 04, 2014

Diana

Hi Adrian,
Great website so I look ok so far I am 4'9 weigh 137 lbs my hips measure 40 inches around I would like to get to 45 inches and my waist is 33 inches my question is what can I do/eat to flatten my stomach without losing weight everywhere else, the only thing I have done so far are the butt bridges

August 18, 2014

Adrian Bryant

you cant choose where the weight/fat comes off from but if all you have left is mainly belly fat then that is what you will mainly just lose

August 19, 2014

Karli

Hi Adrian,
I have a total gym. I was wondering what exercises you would recommend for arms, breast, legs, etc., like above using the total gym. Also, what exercise should I do to just tone my butt instead of making it bigger?
Thanks

August 06, 2014

Adrian Bryant

go here to just tone butt but I'm not that versed in the total gym to design a plan based off of that

August 06, 2014

Name*

I just found your site today and can't stop reading it. I love exercising but don't like the results bec my body remains soft and not tight. From reading all your info, I guess I don't lift heavy enough. Here are a few questions.

1) I am 5'7", weight stays between 130-132 lbs, so I just want to maintain. I eat very clean, 50% of my diet is protein (130-150g daily), but I can barely get 1200 calories in. When I eat too much, I feel sick. I have IBS and it makes it worse when I eat over 1200 calories. My question is if I eat 130-150g of protein, but I can only get 1000-1100 calories, am I wasting my time? I want a more toned, ripped body so I can be confident in a bikini.

2) What causes my butt to look lifted on butt day, but the next day, it is flat again? I feel that way about my entire body. The day after, the body part that I worked on is saggy again. This has been going on for years. I use to only lift the pink dumbbells you are referring to, 4-5 lbs, but now I do 10-15 lbs. Is that still not enough?

3) How many days of cardio would you recommend if you want to just maintain, so not lose weight? Right now, I do 1-2 days of interval training or steady state.

July 26, 2014

Adrian Bryant

1. your diet is fine. the protein is suppresing your appetite

2. because IN the gym you are pumping blood t othose areas making it look better during the workout but as you continue to train and get strogner the changes will be more permanent and NO!>> 10-15 pounds is NOT enough for the lower body stuff (maybe okay for upper body) but you want to use a weight that keeps you in the reommend rep range. see #17

3. at 1100 calories you really dont need cardio. you'll maintain off of just 1100

July 27, 2014

Kinsley

Hey Adrain,
Love the site, I've already lost 12 pounds. Couple of questions though.
1. How will I be able to build muscle and lose weight at the same time? I've done research that says you can not build muscle during a deficit.
2. I have been doing intervals of walk 1:45 and run 1:15. I am looking to intensify this. What should I do next as far as time?
Thank you.

July 09, 2014

Adrian Bryant

1. you can. read this to understand how muscle is built. your muscles get bigger as they get stronger along with enough protein and rest but... Im also not saying you can expect to build muscle on a VERY LOW CALORIE (less than 1200 calorie) diet where you aren't consuming enough protein and also...

Im guessing your goal is not to put on a lot muscle mass (like men) and just to tone and if so then 1200-to-1800 is more than enoguh

2. basically do the fat loss workouts on this page to take it to the next level

July 11, 2014

dee

Hi there...im really trying to get a better body. I have big thighs but a really flat butt. I know its weird but idk why my body is like that. I do insanity and also like to go for runs because I carry my weight in my stomach so I'm trying to get rid of that fat on my stomach....can you please help me out and give me some kind of routine I should do? Am I doing too much cardio? I also just started going to the gym to lift weights I do squats and lunges, deadlifts and the hip thrusts you show on your site. I do that twice a week.....can you please help me out im lost.

June 22, 2014

Adrian Bryant

you can do the plan on this page (or at least #1,2 & 5) to get the body you want but for #2...

stick with hip thrust or bridges to focus on your butt ONLY

June 24, 2014

Rana

Hi Adrian and thank you for the great support.. I'm 39 years old, 63 kg,1,54. I'm starting going to the gym 6 days a week.. Just want to ask you whether it is ok to do your 10m treadmill walking workout at the start of my workout and another 10m at the end, would it be enough, or I should do 20m at the end. Please tell me.
Rana

June 21, 2014

Adrian Bryant

either way you decide is fine but once you doone of the tougher ones you will want to do it at the end of your workout

June 22, 2014

Kaylan

Hi Adrian,
I was wondering which light cardio workouts you recommend for the days I am not doing my high intensity training. I am 5'7 240.

June 19, 2014

fancii

Hi Adrian I just started you thicker thighs bigger butt workout twice a day twice a week and I want to know will 20lb weights do the work I have shimmy legs and my butt is big but saggy I do 10 reps of 6 sets thighs and I do get the burn sensation and can't do any more my question is is 20lbs enough weight for 2 times a week my thighs now are 21 inches thick I want them way thicker than that. Please help!
P.S. my butt did get firmer and lifted😀

June 12, 2014

Adrian Bryant

it's possible you'll get the thickness you desire with 20 pounds but more than likely you will need heavier weights

June 12, 2014

Kayla

I am currently working out at a smaller gym while I am in between moving. It does not have barbells, so I have been using dumbells for my weighted glute bridge. Currently I am at 45, and keep working my way up. Is it still effective to use a dumbell? What are some other options I could use?

June 09, 2014

Adrian Bryant

do it with one leg at a time to make up the difference in intensity

June 11, 2014

Kay

Also, I've been researching and would love your input on this.. Should I eat back my exercise calories?

June 14, 2014

Adrian Bryant

no. Unless you want to lose weight slower

June 16, 2014

Y

I wanted to do the weights twice a week schedule but for the fat loss guidelines it recommends 3-4days but for this schedule it's 6 days? Is this ok?

May 31, 2014

Adrian Bryant

its just "recommend" so you can make adjustments to fit your schedule as long as you get in at least 3-to-4 days of intervals

June 01, 2014

naina

Hi Adrian Bryant
first of all thank you for such a great website. I have not tried anyone of the exercise yet. My target is to achieve curvier body. I am pear shaped. Bryant can you please tell me that from what dumbbell weight should I start exercising? I am beginner, but I want to get curves in 80 days...
thank you

May 30, 2014

Adrian Bryant

answer is here but start with a weight that keeps you in the recommend rep ranges that is not too light or heavy

May 31, 2014

Tess Link

Hi, I think this is great that you're helping people! So, thank you! :)
I am 175cm and 140lbs, and 17 years old. I'm definitely not fat but I have lower belly fat and my arms are a bit big, which I don't like... My biggest body problem is that my butt is absolutely flat. And it's also sort of... square-ish? I don't really know... But it's strange to me! I am very self conscious about it. Could you please give back advice specific to my situation? I'm desperate...
Thanks either way, you've helped me as well as others a lot already. Have a nice day! :)

May 26, 2014

Adrian Bryant

the plan on this page is perfect for you to lose the little bit of belly fat you have plus get a better butt at the same time

May 27, 2014

Lo

Ive noticed you have replied to others to do their high intense cardio last. I do an HIIT program at my gym almost everyday and do the lift workouts above after. Will this halt my progress? Why is it important to do the cardio last?

May 22, 2014

Adrian Bryant

no, it will not halt progress. generally if you do an all out HIIT workout first then you'll have no energy or not feel like doing weights afterwards but also see tip #14

May 22, 2014

Lyn

Hi adrian
Im 5 ft and 138 lbs i want to get to 125 i want to lose my stomach and tone my arms legs and butt what can i do please help. Ps i dont want my butt to get smaller just lifted because its a little saggy

May 19, 2014

Adrian Bryant

the plan on this page will easily take care of that

May 21, 2014

Lyn

If i'm doing 2 sets of 8 different butt excercises, each 15 reps is that fine? When should i start to increase the sets? And by how many?

May 29, 2014

Adrian Bryant

it depends on how big you want your butt to be?

May 31, 2014

Kap

I would also like to build my calves. They can look too small in comparison to the rest of me...anything additional I should do? I definitely want to bigger butt and thigh workout that's already outlined above...
Thank you.

May 14, 2014

shannon

Hello

I am a female of 27 and I am 11 stone 9
I am curvy and my problem area is my belly due to pre pregnancy.

I want to lose around a stone but want my butt and legs to remain big and toned

Can you please tell me how many calories I should be consuming and what excercise I should be doing as much information as possible would be greatly appreciated
Thank you

May 04, 2014

Adrian Bryant

all the info you need to complete your dream is on this page

May 04, 2014

siri

Hey Adrian,

i would like to start my diet plan, what kind of fruits and vegetables we can eat before meal.

April 29, 2014

Adrian Bryant

anykind

April 29, 2014

Lisa

Hi Adrian,

I am a curvy girl and have excess fat...I'm 195 lbs 5'8 I already have the hourglass figure and workout 5-6 times a week ...What can help me achieve nice arms/back...more strength less cardio? Also will protein shakes really help me? Sn:I use 5lbs weights

April 28, 2014

Adrian Bryant

#3 & 4 is all you need for back and arms

April 29, 2014

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


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