90 Day Summer Shred Blueprint

Before You Start

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The Foundation

The Non-Negotiables.

These are not optional. Everything else builds on this foundation. If you are not willing to commit to all of these, the system will not produce the result.

⚖️

A food scale. Weigh everything. Eyeballing is why most people never get shredded.

📊

A weighing scale. Every morning fasted, after the toilet, before eating. Same conditions daily.

👟

10,000 steps every single day. Download Step Up here → This is your non-negotiable NEAT. Makes the deficit sustainable.

❤️

150 minutes of cardio per week minimum. Starting protocol: 6 × 25 minutes. This increases based on progress — see the adjustment protocol below.

📸

Fasted progress photos every Friday morning. Front, side and back. Before eating or drinking. Same lighting, same time.

👥

Join the Roshdy Physiques WhatsApp community. Join here → Accountability is the difference between knowing and doing.

💤

8 hours of sleep. Recovery is where the physique is built. Poor sleep tanks testosterone, raises cortisol and destroys fat loss.

💧

3-5 litres of water daily. Add salt to your meals and an electrolyte to your morning water. Hydration drives performance, recovery and leanness.

Step 1 — Nutrition

Your Calorie & Macro Targets.

Because of the training and cardio volume in this programme everyone is treated as highly active — this protects muscle mass and keeps performance high throughout the cut.

Reference — 75kg · 172cm Male

Training Day — 2,600 kcal

Protein200g

Carbs300g

Fats38g

Rest Day — 2,400 kcal

Protein200g

Carbs220g

Fats44g

Calculate Your Targets

Enter your details. Everyone on this programme is calculated as highly active due to the training and cardio volume — this preserves muscle mass throughout the 90 days.

Age

Weight (kg)

Height (cm)

Current Body Fat Est.

Training Day

Total Calories—

Protein—

Carbohydrates—

Fats—

Rest Day

Total Calories—

Protein—

Carbohydrates—

Fats—

Hard floor: Never go below 1,800 kcal on any day. Protein stays fixed throughout the entire 90 days. Carbs are the adjustment lever. Fats stay at baseline for hormonal health.

Nutrition Protocol

The Rules That Actually Matter.

Macro targets are only part of the equation. These rules separate the men who get shredded from the men who stay average.

✗No liquid calories. No juice, no milk, no energy drinks. Liquid calories do not register satiety and silently destroy a deficit.

✗No olive oil in cooking. Use cooking spray. 120 calories per tablespoon — adds up invisibly.

✗No milk in coffee or oats. Black coffee. Water-based oats.

✗No alcohol. If you drink, track every calorie. Stalls fat loss, destroys sleep and tanks testosterone.

✗Do not overdo Coke Zero. One or two is fine. More and artificial sweeteners spike cravings and gut inflammation.

✓Add salt to your meals. Especially when training hard and sweating. Sodium supports hydration, electrolyte balance and performance. Do not fear salt.

✓Fast in the AM. Push your first meal as late as possible. Use black coffee to suppress appetite. Shorter eating windows make the deficit effortless.

✓Eat every 2-3 hours. 4-6 meals per day. Keeps protein synthesis elevated and hunger manageable.

✓Spike carbs pre and post workout. Majority of training day carbs sit around your session. White rice, oats, banana are all fine here.

✓Stop caffeine before 2pm. 6-8 hour half-life. Late caffeine destroys sleep quality which destroys body composition.

✓Weigh every meal. One week of accurate tracking is worth months of guessing.

Step 2 — Training

Your Training Split.

Pick one programme and execute it for the full 90 days. Do not switch mid-programme. Both are built to retain maximum muscle while getting shredded.

Compound Lifts

2 Working Sets — Top Set + Back Off

Top Set: 6-9 reps — heaviest possible with perfect form.
Back Off: −10-15% weight — 9-12 reps, controlled tempo.

Isolation Lifts

3 Sets × 12-15 Reps

Moderate weight. 3 second eccentric. Squeeze at the top. 60-90 sec rest. The muscle works — not the momentum.

Tempo — 3-1-2 on all sets. 3 sec down. 1 sec pause. 2 sec up. Controls time under tension and retains muscle in a deficit. Never rush reps.

MON

Upper A

Chest + Back

Chest · Back · Rear Delt

Bench Press · Barbell Row · Incline DB · Cable Fly · Seated Row · Face Pull · Lateral Raise

+

Exercise	Sets × Reps	Type
Bench Press	2 × 6-9 / 9-12	Compound
Barbell Row	2 × 6-9 / 9-12	Compound
Incline DB Press	3 × 12-15	Isolation
Cable Fly	3 × 12-15	Isolation
Seated Cable Row	3 × 12-15	Isolation
Face Pulls	3 × 15	Isolation
Lateral Raises	3 × 15	Isolation

TUE

Lower A

Quad + Glute

Quads · Glutes · Hamstrings · Calves

Squat · Leg Press · Lunges · Leg Extension · Romanian DL · Leg Curl · Calf Raise

+

Exercise	Sets × Reps	Type
Squat	2 × 6-9 / 9-12	Compound
Leg Press	2 × 8-10 / 10-12	Compound
Walking Lunges	3 × 12 each	Isolation
Leg Extension	3 × 12-15	Isolation
Romanian Deadlift	3 × 12	Isolation
Leg Curl	3 × 12-15	Isolation
Calf Raises	3 × 15-20	Isolation

WED

Rest

Active Recovery

10K steps + 25 min steady state cardio. Stretch. Foam roll. Prioritise sleep.

THU

Upper B

Shoulder + Arm

Shoulders · Biceps · Triceps

OHP · DB Shoulder Press · Lateral Raise · Rear Delt · Hammer Curl · Barbell Curl · Tricep Pushdown · Skull Crushers

+

Exercise	Sets × Reps	Type
Overhead Press	2 × 6-9 / 9-12	Compound
DB Shoulder Press	3 × 12-15	Isolation
Lateral Raises	3 × 15	Isolation
Rear Delt Fly	3 × 15	Isolation
Hammer Curl	3 × 12-15	Isolation
Barbell Curl	3 × 12-15	Isolation
Tricep Pushdown	3 × 12-15	Isolation
Skull Crushers	3 × 12	Isolation

FRI

Lower B

Hamstring + Glute

Hamstrings · Glutes · Quads

Deadlift · Bulgarian Split Squat · Leg Press · Leg Curl · Hip Thrust · Calf Raise

+

Exercise	Sets × Reps	Type
Deadlift	2 × 5-7 / 7-9	Compound
Bulgarian Split Squat	2 × 8 / 10 each	Compound
Leg Press	3 × 12-15	Isolation
Leg Curl	3 × 12-15	Isolation
Hip Thrust	3 × 12-15	Isolation
Calf Raises	3 × 20	Isolation

SAT

Cardio

25-40 Min Cardio

Incline treadmill, stairmaster or assault bike. Hit your steps. Rest day calories.

SUN

Rest

Full Recovery

Steps only. Meal prep. Sleep 8 hours. Plan the week ahead.

MON

Push

Chest + Shoulder + Tri

Chest · Anterior Delt · Triceps

Bench Press · OHP · Incline DB · Cable Fly · Lateral Raise · Tricep Pushdown · Skull Crushers

+

Exercise	Sets × Reps	Type
Bench Press	2 × 6-9 / 9-12	Compound
Overhead Press	2 × 6-9 / 9-12	Compound
Incline DB Press	3 × 12-15	Isolation
Cable Fly	3 × 12-15	Isolation
Lateral Raises	3 × 15	Isolation
Tricep Pushdown	3 × 12-15	Isolation
Skull Crushers	3 × 12	Isolation

TUE

Pull

Back + Bicep + Rear Delt

Lats · Traps · Rear Delt · Biceps

Deadlift · Pull Ups · Barbell Row · Seated Row · Face Pull · Rear Delt Fly · Curl

+

Exercise	Sets × Reps	Type
Deadlift	2 × 5-7 / 7-9	Compound
Weighted Pull Ups	2 × 6-9 / 9-12	Compound
Barbell Row	3 × 8-12	Isolation
Seated Cable Row	3 × 12-15	Isolation
Face Pulls	3 × 15	Isolation
Rear Delt Fly	3 × 15	Isolation
Hammer Curl	3 × 12-15	Isolation
Barbell Curl	3 × 12	Isolation

WED

Legs

Full Leg Session

Quads · Hamstrings · Glutes · Calves

Squat · Romanian DL · Leg Press · Extension · Leg Curl · Hip Thrust · Calf Raise

+

Exercise	Sets × Reps	Type
Squat	2 × 6-9 / 9-12	Compound
Romanian Deadlift	2 × 8 / 10-12	Compound
Leg Press	3 × 12-15	Isolation
Leg Extension	3 × 12-15	Isolation
Leg Curl	3 × 12-15	Isolation
Hip Thrust	3 × 12-15	Isolation
Calf Raises	3 × 20	Isolation

THU

Rest

Active Recovery

10K steps + 25 min steady state. Stretch, foam roll, prioritise sleep.

FRI

Upper

Chest + Back + Shoulder

Chest · Back · Shoulders · Arms

Incline Bench · T-Bar Row · DB Shoulder Press · Lateral Raise · Single Arm Row · Bicep Curl · Tricep

+

Exercise	Sets × Reps	Type
Incline Bench Press	2 × 6-9 / 9-12	Compound
T-Bar Row	2 × 6-9 / 9-12	Compound
DB Shoulder Press	3 × 12-15	Isolation
Lateral Raises	3 × 15	Isolation
Single Arm DB Row	3 × 12-15	Isolation
Bicep Curl	3 × 12-15	Isolation
Tricep Dip / Pushdown	3 × 12	Isolation

Progress photos after training today.

SAT

Lower

Quad + Ham + Glute

Quads · Hamstrings · Glutes · Calves

Bulgarian Split Squat · Leg Press · Walking Lunges · Extension · Leg Curl · Hip Thrust · Calf Raise

+

Exercise	Sets × Reps	Type
Bulgarian Split Squat	2 × 8 / 10 each	Compound
Leg Press	2 × 10 / 12-15	Compound
Walking Lunges	3 × 12 each	Isolation
Leg Extension	3 × 12-15	Isolation
Leg Curl	3 × 12-15	Isolation
Hip Thrust	3 × 15	Isolation
Calf Raises	3 × 20	Isolation

SUN

Rest

Full Recovery

Steps only. Meal prep. Sleep 8 hours. Plan the week.

Execution

Muscle Cues. Feel the Right Thing.

Film your sets weekly. Form is what retains muscle during a cut. These cues will improve your mind-muscle connection immediately.

Chest

Retract the scapula.

Pinch shoulder blades back and down before every rep
Drive through the chest — not the shoulders
Feel the stretch at the bottom — do not bounce
Full control to chest. No half reps.

Back

Pull with elbows.

Hands are hooks — lead with the elbow
Depress and retract scapula before the pull
Full stretch at the top — let the lats lengthen
No momentum. Control every inch.

Arms

Fix the elbow.

Elbow is a hinge — not a swing
Squeeze at peak contraction every rep
Full ROM — the stretch is where growth happens
Slow the negative — that is the work

Shoulders

Drive from the side.

Lead lateral raises with the elbow not the wrist
Slight forward lean hits lateral head harder
3 second descent minimum
Keep traps depressed — no shrugging

Legs

Brace and drive.

Knees track over toes — no caving
Full depth — parallel minimum on squats
Drive through the heel not the toe
Core braced hard before every rep

Core

Brace 360 degrees.

Not just sucking in — 360 degree brace
Exhale on the exertion phase
Treat every compound as a core exercise
No relaxing between reps — stay tight

Advanced Stack

Supplements. What. When. Why.

These are the ones worth spending money on. Everything else is marketing.

Whey Protein Isolate

25-35g post workout / between meals

Fastest digesting, highest quality. Use it to hit protein targets without blowing calories.

Creatine Monohydrate

5g daily — same time every day

Most researched supplement in existence. Maintains strength and muscle mass in a deficit.

Vitamin D3 (5,000-10,000 IU)

Morning with food

Directly impacts testosterone, mood, immune function and fat loss. Over 70% of people are deficient.

Vitamin K2 (MK-7 · 100-200mcg)

With Vitamin D3

Taken alongside D3 for optimal absorption and safety at higher doses.

Omega 3 Fish Oil

2-4g daily with meals

Reduces inflammation, supports joints and improves fat oxidation. Non-negotiable during a cut.

Ashwagandha KSM-66

600mg daily — morning or pre bed

Reduces cortisol. Lower cortisol means better fat loss, better recovery and better sleep.

Zinc

15-30mg pre bed

Supports testosterone production. Most men who train hard and sweat are deficient.

Magnesium Glycinate

300-400mg pre bed

Improves sleep quality significantly. Stack with zinc every night without fail.

Daily Standard

The Morning Routine.

The first 60 minutes set the standard for the day. Non-negotiable for 90 days.

01

750ml water immediately on waking. Add an electrolyte and a pinch of salt. Rehydrate before anything else.

02

30 push ups + 30 sit ups. Gets blood moving. Reinforces the identity of someone who does not miss.

03

5-10 minutes of stretching. Hip flexors, thoracic spine, hamstrings. Carries into training performance.

04

Visualise the man you are becoming. 2-5 minutes. Eyes closed. See the physique at day 90. Make it real before it is real.

05

Read 5 pages. Mindset, philosophy, self improvement. Physical and mental transformation happen together.

06

Journal on your phone. One thing you are grateful for. One commitment for today. 2 minutes. Compounds over 90 days.

07

Black coffee to suppress appetite. Use caffeine strategically. Stop all caffeine before 2pm.

08

Cold shower. Raises alertness, builds mental resilience. The man who does the uncomfortable thing first is the man who gets the result.

Daily Tracking

Weekly Habit & Weight Tracker.

Enter your weight every morning fasted. Tick each habit daily. Calculate your 7-day average on Sunday — this is the only number that matters for adjustments.

Habit	MON	TUE	WED	THU	SAT	SUN
Weight (kg)
10,000 Steps
Cardio Done
Training Done
Calories Tracked
3L+ Water
8 Hrs Sleep
Morning Routine
Progress Photos	—	—	—	—	—	—

Weekly Average Calculator

This Week Avg

—

Last Week Avg

Weekly Change

—

Your Personal Roadmap

Track Your 90 Day Journey.

Enter your starting weight and track week by week. Your data saves automatically so it is here every time you open this page.

Starting Point

Enter your starting weight to generate your roadmap.

Starting Weight (kg)

—

Week	Expected Weight	Rate of Loss
Wk 1	—	—
Wk 2	—	—
Wk 3	—	—
Wk 4	—	—
Wk 5	—	—
Wk 6	—	—
Wk 7	—	—
Wk 8	—	—
Wk 9	—	—
Wk 10	—	—
Wk 11	—	—
Wk 12	—	—
Wk 13	—	—

Expected weight is based on 0.75kg/week average loss. Your actual rate may vary — use this as a guide not a guarantee. Green = on track (≥0.5kg/wk avg). Amber = adjust needed.

Advanced Protocol

Tactical High Days & Peak Week.

Week 8 onwards only. Not a cheat day — a calculated tool.

Week 8 Onwards Only

Tactical High Day

Only if all three are present: sleep quality has dropped, hunger severely elevated for 3+ days, gym performance declining.

Bring calories to maintenance using primarily carbohydrates. Keep protein and fats identical to a normal training day. Do it on your heaviest session. Maximum once every 10-14 days.

Final 2 Weeks — Peak Week

Carb Load & Glycemic Ceiling

Days 1-3: Deplete glycogen. Carbs under 50g. Train hard.
Days 4-5: Carb load. 3-4× normal carbs — white rice, potatoes. Fat very low. Protein constant.
Day 6: Moderate carbs. Reduce water slightly. Drop sodium.
Day 7: Fasted photos before eating. Muscles full, subcutaneous water low. The glycemic ceiling — the best your physique will look.

Want the Full Interface?

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◆Your customised nutrition plan — macros, meals and shopping list built for you specifically
◆Your customised training plan — built around your weak points and goals
◆Built-in habit tracker, weight logger and progress tracking in one interface
◆Everything in this blueprint — inside a premium app designed entirely for you

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Want Gabriel to build your complete 1:1 programme personally? See below.

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The 90 DaySummer ShredBlueprint.

Save This as an App on Your Phone.

The Non-Negotiables.

Your Calorie & Macro Targets.

The Rules That Actually Matter.

Your Training Split.

Muscle Cues. Feel the Right Thing.

Supplements. What. When. Why.

The Morning Routine.

Weekly Habit & Weight Tracker.

Track Your 90 Day Journey.

Tactical High Days & Peak Week.

Did this blueprint work for you?

The 90 Day
Summer Shred
Blueprint.