Here is a sample 90-day exercise program that consists of 3 strength training sessions per week with a personal trainer:
Week 1-4:
It's important to remember that this is just a sample workout plan and that the specific exercises and intensity will depend on your fitness level, goals, and any injuries or limitations you may have. A personal trainer can help you design a workout plan that is tailored to your needs and abilities and provide guidance and support during your training sessions.