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IFBB · Sport Judge · Home Training

The 90-Days Plan That Actually
Fits Into Your Day

At home. 20 minutes. No gym, no equipment.
For women who've started over too many times and want something that finally sticks. Secure checkout · Instant digital access.
Get Instant Access — $57 → Meet Nika
This is for you if:
✓You're wiped out after work
✓The gym isn't happening
✓You've tried and quit before
✓You just want to feel good in your body
eBodyGym fitness
IFBB Champion
eBodyGym IFBB Champion Coach
Nika
Nika nutrition
IFBB Judge
✓Created by an IFBB Champion & International Sport Judge
✓
eBodyGym Transformation Guide
✓
7-Day High-Protein Meal Plan
✓
Progress Tracker & Check-In Pages
✓
One-time payment · Instant PDF access
Nika — IFBB Champion
IFBB Champion
Fitness Bikini
IFBB Judge
International
Since 2018
In Sport
Stanford
Sport Nutrition
Our Story
Built by Someone Who
Actually Did It.

I know exactly how it feels. Before the trophies and the titles, there were nights I'd look in the mirror and not recognise who was looking back. I've been lost. I've quit on myself more times than I want to count.

Then one day a woman wrote to me: "I'm exhausted. I feel completely lost and I'm thinking of giving up on myself." That message stopped me cold, because I had been her. And it reminded me of something I'd forgotten: this was never really about a perfect body. It's about finding out how strong you actually are.

I built this programme for women exactly like her. Like you, if you've ever been afraid to start or lost faith along the way. You're capable of far more than you think. And this is where that proof starts.

Naturalness
No pills. No powders. Just the way your body was built to work.
Self Love
The scale doesn't decide your worth. That's yours to keep.
Individuality
Your plan adapts to your level, your schedule, and how your body responds.
Authority
Real methods from an IFBB champion who still competes.
Yes, I'm Ready →
Sound Familiar?

You don’t need more motivation.
You need a plan.

Most fitness content gives you hype. This gives you a simple 20-minute structure you can follow without thinking.

Before the system
The pattern that keeps repeating
1You come home drained
2You never know what to actually do
3One missed day turns into a month
4Each restart feels harder than the last
The fix
20
minutes
at home
bodyweight only
With eBodyGym
Open the guide.
Do the session. Repeat.
✓Every workout already written
✓Every rep, round, and phase planned
✓Weekly check-ins keep you accountable
✓By Day 90, you have a habit that sticks
1
Open the guide
2
Hit 20 minutes
3
Repeat tomorrow
This is why I built this system.
Not for influencers. Not for women with two free hours a day. For you.
Get Instant Access for $57 →
eBodyGym Transformation Guide
Your Complete 90-Day Home Transformation System
The main guide gives you the full structure: what to do, when to do it, how to progress, and how to stay consistent for 12 weeks — without a gym, equipment, or daily guesswork.
Inside the guide
✓3 progressive phases across 12 weeks
✓20-minute workouts, 4 days per week
✓Weekly schedules so you know exactly what to do
✓Workout trackers for every phase
✓Warm-up protocol and technique cues
✓Calorie and macro calculator
✓Nutrition basics and sample meal structure
✓Week 1, Week 6, and Week 12 checkpoints
90-Day Body Transformation at Home guide preview on tablet and phone
90-day transformation guide
Start with the core system inside the bundle.
Follow the weekly structure, use the trackers, and know exactly what to do for the next 12 weeks.
one-time · 3 PDFs
$57
Get the Bundle →
Phase 1 · Weeks 1–4
Foundation
Build the base that makes the next phases work.
Learn the movements with controlled 20-minute sessions
Build the habit before the intensity rises
Set your starting point with measurements and calorie targets
Phase 2 · Weeks 5–8
Fat Burn
Increase volume, shorten rest, and build intensity.
More reps and higher training volume
Shorter rests to raise the metabolic demand
Nutrition structure that supports consistency
Phase 3 · Weeks 9–12
Transformation
Finish strong and lock in what you built.
Harder variations once your body is ready
Final check-ins, progress photos, and measurements
A complete structure you can repeat beyond 90 days
7-Day High-Protein Meal Plan preview on tablet and phone
7-Day High-Protein Meal Plan
Simple Meals. Clear Portions. Less Decision Fatigue.
A repeatable 7-day nutrition structure designed to make eating easier while you follow the 90-day training plan. No complicated dieting, no endless decisions — just clear meals, simple portions, and a shopping list you can actually use.
7 complete days
Each day is already structured — breakfast, lunch, snack, and dinner.
Protein-first meals
Every day includes a clear calorie and macro snapshot so you know what you are eating.
Repeatable system
Repeat the week, use smart swaps, and stay consistent without rebuilding your plan daily.
Shopping list included
Proteins, carbs, produce, healthy fats, extras, and prep tips in one place.
Inside: cover page, how-to-use page, 7 daily meal pages with portions and macro summaries, plus a shopping list and meal-prep tips.
Get the Bundle → Included in the $57 complete bundle
Progress Tracker & Check-In Pages
Progress Tracker & Check-In Pages
Track the Process. See the Change.
Simple printable pages designed to keep your 90-day plan visible, measurable, and realistic. Use them weekly to track your body, habits, workouts, energy, and progress — so you don’t rely on motivation alone.
Weekly Check-In
Track measurements, completed workouts, water intake, sleep, energy, mood, stress, recovery, and weekly wins.
Habit & Workout Tracker
Daily checkboxes for workouts, protein goal, water, walking/steps, sleep, and recovery — Monday to Sunday.
Progress Reflection
Reflect on your biggest win, what felt easier, where you struggled, non-scale victories, and your plan for next week.
Print or Fill Digitally
Use it as a weekly reset page at home or fill it digitally to stay accountable through the full program.
Inside: cover page, weekly check-in, habit and workout tracker, workout log, weekly focus, progress reflection, photo check-in, measurements update, and non-scale victory prompts.
Get the Bundle → Included in the $57 complete bundle
Free · Calorie Calculator
Personal Calorie Calculator

Your Stats

This is a starting point. Recalculate every 4 weeks as your body changes.

Your Daily Targets will appear here
Fill in your stats on the left, choose your goal, then click Calculate My Numbers.
← Click the button ↑ Click the button above

Your Daily Targets

BMR (at rest)— kcal
Maintenance (TDEE)— kcal
Daily Calorie Target — kcal
Macro Breakdown
Protein (35%)— g
Carbohydrates (40%)— g
Fat (25%)— g
Your numbers are ready
Now get the system built for them.
The guide contains the full training plan, a BMR & calorie calculator, macro targets, and a progress tracker — everything you need to start and stay on track.
one-time · 3 PDFs
$57
Get the Full Guide →
Get Started Today
A Year From Now, You'll Wish
You Started Today.
90 days from now you'll be where you are right now. Or you'll be looking at a body that finally feels like yours. That's it. That's the choice.
eBodyGym 90-Day Guide + All Products
Complete Pack
Guide · Meal Plan · Tracker
7-Day High-Protein Meal Plan
7-Day Meal Plan
High-protein · Ready to follow
Progress Tracker & Check-In Pages
Progress Tracker
Weekly check-in · Habit tracking
⚡ Launch Offer
⚡ Launch Bundle Price · $57
Full price after launch: $68 · Save $11 today
Complete Bundle
✅ eBodyGym Transformation Guide (PDF) ✅ 7-Day High-Protein Meal Plan (PDF) ✅ Progress Tracker & Check-In Pages (PDF)
$57
Get Everything →
One-time payment · Access right after checkout · No subscription
Includes 3 PDFs: Transformation Guide · Meal Plan · Progress Tracker
The best time to start was a year ago. The next best time is right now.
Trusted by 500+ women. Designed by IFBB professionals. All you need is 20 minutes.
Real Results
Women Who Transformed
Real women, real effort. No filters — just dedication and the right program.
★★★★★

"The 20-minute structure finally made training feel realistic. The guide, meal plan, and tracker gave me a clear routine I could actually follow without overthinking every day."

A
Anna M.
Warsaw, Poland · 10 weeks
-8 KG
★★★★★

"As a mum of two, I had zero time for the gym. The 20-minute sessions and weekly tracker helped me stay consistent, even on busy days, without needing a gym."

K
Kateryna S.
Bogotá, Colombia · 12 weeks
FULL 12 WKS
★★★★★

"I tried so many programs but always gave up. This one is different — The program actually explains WHY each phase works. I completed all 12 weeks and dropped 2 dress sizes. Worth every cent of the $57."

S
Sofia L.
Dubai, UAE · 12 weeks
-2 SIZES
500+
Women Transformed
4.9
Average Rating
94%
Completed All 12 Weeks
✓
Secure Access
Frequently Asked Questions
Everything You Need to Know
None. Zero equipment. The whole 90 days runs on bodyweight only. No gym, no dumbbells, no bands. 20 minutes and a bit of floor space is all you need.
Yes, this is built for you. The program has three phases — Foundation, Fat Burn, and Transformation — and Phase 1 (Foundation) starts at a moderate pace with 3 rounds per workout, so you can build the habit and learn the movements without feeling overwhelmed.
After checkout you will receive an email with your download details. All three products are PDF files that open on any device — phone, laptop, or tablet.
Because this is a digital product, all sales are final once access has been delivered. Refunds are only available for unresolved technical delivery issues, duplicate charges, or wrong product delivery. If you have an access issue, email support@ebodygym.com within 7 calendar days of purchase.
20 minutes a day, 4 days a week. The sessions are short on purpose because they're built for real lives with jobs, kids, and everything in between. No two-hour workouts, no commute to the gym.
Currently the program is in English only.
The bundle includes all three PDFs: the eBodyGym Transformation Guide, the 7-Day High-Protein Meal Plan, and the Progress Tracker & Check-In Pages — all for $57 in one payment.
Early launch offer is live  ·  most women start with the full bundle
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