90 Days. Stronger body. Better habits.
90 Days. Stronger Body. Better Habits. More Definition.
You don’t sculpt your body through one perfect workout or one perfect meal. You sculpt it through the actions you repeat.
Systems > Motivation.
Not a crash diet, a detox or a “lose X pounds” programme. This is body recomposition through repeated action.
A training coach
3–4 strength sessions a week at your level, adapted to your equipment, with progressive overload tracked for you.
A nutrition system
Personal calorie and protein targets, the Sculpt Plate™, Caribbean-friendly meals and one-tap Protein Swap™.
A habit coach
Daily habits, a 60-second check-in and readiness adaptation on the days your recovery is low.
A progress tracker
Sculpt Score™, strength charts, step trends, habit heat map, measurements and private progress photos.
A gamified challenge
XP, ten Sculpt Levels™, badges, streaks and milestone celebrations for behaviours that actually build a body.
A community
Share wins, cheer people on, and stay accountable without weight-loss leaderboards.
Four phases. One direction.
Days 1–15
Foundation
Technique, full-body strength, controlled repetitions, simple patterns, appropriate resistance and longer rest. Learn RPE and effort without unnecessary fatigue.
Days 16–30
Build
Progressive overload: more repetitions, more resistance, an extra set, better range of motion and control, slightly shorter rest where appropriate. Unilateral work, lunges, split squats, hip thrusts, shoulders, arms and more core stability.
Days 31–45
Sculpt
Upper/lower and push/pull emphasis, targeted glute, back, shoulder and arm work, controlled eccentrics, core progression and strategic supersets for intermediate and advanced participants. Quality over complexity.
Days 46–60
Intensify
Progressive loading, muscular endurance, strategic volume progression and harder variations. Advanced participants may use supersets, tempo work, paused repetitions, shorter rests and additional sets. Beginners progress conservatively.
Days 61–75
Define
Maintain resistance-training quality and strength. Definition comes from preserving muscle while consistently supporting body composition — not from adding endless cardio.
Days 76–90
Own the System
You choose the sessions from approved options, plan your own week, and pick one movement progression at a time.
The Sculpt Plate™
About half the plate
Vegetables and/or fruit
Volume, fibre, micronutrients.
About a quarter
Protein
Flying fish, chicken, eggs, beans, tofu, fish.
About a quarter
Quality carbohydrate
Sweet potato, yam, breadfruit, rice, green banana, oats.
A thumb-sized portion
Healthy fat
Avocado, nuts, seeds, olive or coconut oil.
Caribbean food is not the problem. Portions, protein and repetition are what change your body. Your plate shifts with your goal, body size, training and activity — it is a guide, not a rulebook.
What you’re building
- Lean-muscle development
- Fat-loss support
- Improved body composition
- Increased strength
- Better muscular definition
- More daily movement
- Higher protein intake
- Better food quality
- Better hydration
- Improved recovery
- Greater consistency
- Sustainable habits
Ten Sculpt Levels™
Level 1
Ignition
0 XP
Level 2
Foundation
400 XP
Level 3
Builder
1,000 XP
Level 4
Momentum
1,800 XP
Level 5
Consistency
2,800 XP
Level 6
Strength
4,000 XP
Level 7
Sculpt
5,400 XP
Level 8
Definition
7,000 XP
Level 9
Performance
8,800 XP
Level 10
Discipline
10,800 XP
Level 11
Conditioned
13,000 XP
Level 12
Transformation
15,400 XP
Level 13
Elite Consistency
18,000 XP
Level 14
Sculpt Mastery
20,800 XP
Level 15
Sculpted
23,800 XP
The 90-Day Sculpting Challenge provides general fitness and nutrition education. It does not diagnose disease and does not replace medical care. Stop exercising and seek medical guidance for chest pain, fainting, severe or unusual shortness of breath, sudden neurological symptoms, or severe or rapidly worsening pain.