🏋️ Part 5: The Workout Plan

(89 Days to Refocus, Rebuild & Peak)

I already work out regularly. You may already work out regularly too. So how do you modify what you’re doing? How do you refocus it?

I think everyone needs to keep their training fresh and fluid. When we do the same thing over and over, we can lose some of the value. Now—as I always talk about—MOVEMENT is key, so any movement will always be beneficial both physically and mentally. But when you want to make progress, intention matters.

🧠 From Consistency to Intentionality

For the last several years, I’ve pushed myself and trained fairly consistently. But if I’m honest, I haven’t been as intentional. Intentionality is about getting specific on what you want.

I’ve continued to exercise because it makes me feel good, maintains my health, and honestly—I enjoy it. But what’s been missing is focus… and at times, effort.

As I’ve shared throughout this series, this is a process and a journey. At this stage, it’s time to turn up the dial and dig a little deeper.

In October, I implemented a new exercise plan. My dad Chris Johnson calls it the 89-Day Plan. This is the framework to bring more focus and progression into my training.

🔄 Why Periodization Matters

One of the biggest mistakes people make in the gym—whether the goal is strength, fitness, or general health—is to do something new all the time.

While variety can be fun, constantly changing your routine stresses the nervous system, prevents adaptation, and can lead to misalignment or plateau.

On the flip side, doing the same treadmill walk and weight circuit week after week leads to stagnation. The key is to apply the 3 R’s:

• Range — Change the angles or planes of movement

• Rate — Adjust tempo, pace, or rest periods

• Resistance — Progressively increase the load or challenge

This framework keeps your body adapting while staying focused.

📅 The 89-Day Training Program

This plan is built around three progressive phases, each designed to layer on the previous one:

🟥 Workout 1: Chest / Back / Core

Phase 1 (Days 1–21)

• 3 × 13 reps, moderate weight

• Focus on posture, scapular control, movement patterns

• Chest: Press + Fly (flat/incline/decline)

• Back: Pull-up / Lat Pulldown, Row, Pullover

• Core: Back extensions, Swiss ball, floor stability

• Stretch & foam roll after sessions

Phase 2 (Days 25–58)

• 4 × 8 reps, increased load

• Progressive overload, 60–90 sec rest

Phase 3 (Days 64–84)

• 5 × 5 reps, heavy compound lifts, 2–3 min rest

• Accessory work is secondary

• Core focus on heavy stability

🟧 Workout 2: Shoulders / Arms / Core

Phase 1

• 3 × 13 reps, moderate resistance

• Alignment & rotator cuff emphasis

• Shoulder circuit: Side Raise, Front Raise, Reverse Fly, Shrugs

• Arms: 2 biceps, 2 triceps, 2–3 forearms

Phase 2

• 4 × 8 reps, increased resistance

• Add weight to raises, bars for curls/presses

• 45–75 sec rest

Phase 3

• 5 × 5 reps, heavy presses, curls, triceps

• Longer rest, focus on power and control

• Core: pikes, Bart Conner Twists, advanced floor work

🟩 Workout 3: Lower Body / Core

Phase 1

• 3 × 13 reps, moderate weight

• Mid-foot pressure, knees over second toe

• Squats, lunges, step-ups, monster walks, Swissball curls, calf raises

Phase 2

• 4 × 8 reps, increased load

• Heavier squats, lunges, leg press

• 60–90 sec rest

Phase 3

• 5 × 5 reps, heavy squats and compound lifts

• 2–3 min rest between heavy sets

• Accessory work stays higher reps

• Core: Spinal Balance, Superman, Side Plank

🧘 Rest & Peak Periods

• After Phase 1: 3 days of active rest (mobility, light cardio, foam rolling)

• After Phase 2: 5 full recovery days to allow supercompensation

• After Phase 3: Days 85–89 are for peak, testing, or tapering — this is where you feel your strongest.

🔺 The Takeaway

You don’t need to reinvent your training to make progress. You just need a focused, progressive structure that helps you adapt while keeping movement fun and meaningful.

This 89-day plan is about more than sets and reps — it’s about refocusing your energy, being intentional, and pushing yourself in a smart, sustainable way.

Watch the Matt & Chris on the REST EAT MOVE Podcast or listen anywhere: