Men
Men's Defined 90
Recomposition without the fairy tales
Ninety days of upper/lower resistance training plus conditioning, aimed at recomposition. Nothing here implies fat melts because you touched a dumbbell — nutrition, total activity, recovery and individual response all remain part of the picture.
Three lanes, every single workout
Gentle, Standard, Challenge
Gentle
Lower resistance, smaller range where needed, simpler movement, longer rest, fewer sets.
Standard
The intended baseline version of this program and the default prescription.
Challenge
More resistance, reps or complexity — never reckless impact or punishment.
Challenge on Monday, Standard on Wednesday, Gentle on Friday is completely normal. Flexibility is not failure, and you never get labelled a beginner for good.
What a week looks like
Week 1
Weeks 1-4 - Foundation
Day 1
Upper A
Chest, back, shoulders and arms
about 55 minutes
Day 2
Lower A
Quads, hamstrings, calves and core
about 55 minutes
Day 3
Conditioning
25-40 minutes moderate, or intervals
about 35 minutes
Day 4
Upper B
Incline push, pull and arms
about 55 minutes
Day 5
Lower B
Hinge, squat, hips and carry
about 55 minutes
Day 6
Conditioning
25-40 minutes moderate, or intervals
about 35 minutes
Day 7
Rest Day
Recovery is part of the plan, not a missed day
The full 13-week calendar, every exercise, and printable sheets unlock when you buy.
Because life happens
Real-life modes included
Bad Week Mode
When time, energy or circumstances collapse, you shrink the workout — you do not delete the program.
Vacation Mode
Keep the habit alive without trying to run a full training week from a hotel.
Travel Mode
Airports, hotel rooms and time zones, without pretending your schedule is normal.
No Equipment Mode
Bodyweight and band alternatives when the usual equipment is not available.
Low-Energy Day
Some days you are running on four hours of sleep. Train accordingly.
Joint Isn't Happy Today
A cranky knee, shoulder or back changes the exercise, not the whole week.
Return After Illness
Come back at about half of where you left off, then rebuild.
Return After Vacation
Pick the calendar back up where you left it. No penance sessions.
A missed workout never means restarting the program. Ever.
Not medical advice. VanityStrong provides fitness and general wellness education. It does not diagnose, treat or replace care from a qualified healthcare professional. If you are pregnant, managing a medical condition, or unsure whether exercise is appropriate for you, talk to your doctor first.