90-Day Muscle Gain Roadmap with Shashank Barnwal

Build muscle with a clear 90-day system instead of constantly guessing what to do.

The 90-Day Muscle Gain Roadmap is a complete step-by-step system designed especially for beginners and early-intermediate lifters who want to build muscle, increase strength, and transform their physique through structured training and nutrition.

Inside, you'll get:

1. 90-day, 3-phase roadmap — Foundation → Progression → Optimization
2. Workout training split with complete exercises, sets, reps, RIR and rest periods
3. Progressive overload system to systematically increase reps and weight
4. Muscle-gain nutrition system covering calories, protein, carbs and fats
5. Indian food options for building practical, sustainable meals
6. Recovery & sleep guidelines to support performance and muscle growth
7. Supplement guidance covering what is actually worth considering
8. Common muscle-gain mistakes and how to avoid them
9. Weekly tracking and checkpoints for bodyweight, performance, nutrition and recovery
10. 90-day check-ins to help you measure and adjust your progress

The goal isn't to give you more random fitness information. It's to give you a system you can follow, track and execute for 90 days.

Perfect for: Beginners and early-intermediate lifters who want a structured approach to gaining muscle without constantly changing workouts, following random diets, or relying on unnecessary supplements.

Format: Digital PDF | Duration: 90 Days