How it works

Exodus 90 is a ninety-day Catholic program for men.

It’s an introduction to a different kind of life: a life of responsibility, meaning, and true freedom.

For ninety days, men commit to prayer, asceticism (a fancy word for acts of self-denial), and fraternity. Here’s how it works:

🙏🏼 Prayer

  • Make a daily holy hour (learn how here)
  • Read your daily passage from the Book of Exodus and reflection


As men, we are called to participate in the headship of Jesus Christ. Are you the spiritual leader you need to be? Should your friends and family trust the decisions you make? Will you lead them where the Lord is calling in good times and in bad? Without a life firmly rooted in prayer, it’s impossible. It’s time to start prioritizing prayer in our daily lives, so that we can grow in the knowledge and love of God.

During Exodus 90 you will build up a habit of daily prayer. You will commit to a holy hour each day. If you can’t do an entire hour on a given day, do as much as you can, with a minimum of twenty minutes of silent prayer time. In addition, you will read through the book of Exodus, and the daily scripture will be accompanied by a reflection. The reflection will help you enter into the story, understand where you are in the journey, and lead you into your conversation with the Lord.


🚿  Asceticism

  • Take short, cold showers
  • Practice regular, intense exercise
  • Get a full night’s sleep (at least seven hours is recommended).
  • Abstain from alcohol
  • Abstain from desserts and sweets
  • Abstain from eating between meals
  • Abstain from soda or sweet drinks (white milk, black coffee, and black tea are permissible)
  • Abstain from television, movies, or televised sports
  • Abstain from video games
  • Abstain from non-essential material purchases
  • Only listen to music that lifts the soul to God
  • Only use the computer for work, school, or essential tasks (e.g., paying bills).
  • Only use mobile devices for essential communications; cut out non-essential texting, app, and internet use.
  • Take Wednesdays and Fridays as days of fasting. (Abstain from meat and only eat one full meal, as well as two smaller meals that together are not equal to a full meal.)


The ascetic practices laid out in Exodus 90 help men to detach from the things of the world. We say no to small things in order to say yes to the big things that God calls us to!

Asceticism is not about proving something to yourself or to others, and it is most certainly not about earning God’s grace. Though it makes Exodus 90 distinct, it is not the point. Acts of asceticism are a means to a much greater end: union with God and with those he has entrusted to our care.

A man living out the ascetic practices without living the disciplines for prayer and fraternity would be doing something, but he would not be doing Exodus 90. Exodus 90 is an exercise in prayer, asceticism, and fraternity!

💪🏼  Fraternity

  • Attend Weekly Fraternity Meetings
  • Check-in with your Anchor daily
  • Find Fraternity Leader Resources here


The life that Jesus Christ models for us from Bethlehem to Calvary is filled with true community.

Many men have buddies with whom they can drink beer and watch sports. But, very few men have true brothers. Men who truly know them and with whom they can be honest and vulnerable.

During Exodus 90 you will form a fraternity with 4-6 other men. And one of those men will be your anchor with whom you will check in each day. The fraternity exists to support, encourage, challenge, and show mercy! What you will find is that Exodus 90 is unlike most small groups or Bible studies. It’s not about what you know, it’s about being real and authentic with others who are craving the same.

😎  After Day 91

  • We feast!
  • We raise a glass!
  • We continue on the path to virtue

What’s that mean?

The 90 days of Exodus aren’t a finish line — they’re a new beginning.

After 90 days of prayerful meditation, you will build your plan to continue your journey through the Easter Season in joyful celebration.

Beginning on Easter Sunday, our NEW Exodus Seasons begin — with a clear roadmap and action plan for you to customize to your own needs and goals. The Exodus Seasons will support you throughout the entire calendar year — offering a practical, realistic, and effective path to living different not just for three months out of the year, but year-round.

👉  Lastly:


Exodus 90 is challenging, but do not be afraid. There’s no such thing as a perfect Exodus, as you will read very clearly as you journey with the Israelites in the Book of Exodus.

Tens of thousands of Exodus men have come before you. And tens of thousands of men from all over the world are on the road right now, praying and sacrificing for the intentions of the world.

Whether or not Exodus is for you, we pray that God gives you the graces you need to become the man you have been called to be for Jesus Christ, the Church, and for our time. Be assured of our team’s daily prayers and sacrifices for you and those that you love, and know that all Exodus men are praying for you too.



  • Do you have a version for women?
  • Do you have to be Catholic to do Exodus 90?

These questions, and many more, are answered here:

Free 7-day Trial

Men save $300 on average by joining Exodus

The first seven days of the Exodus app are free. On Day 8, you'll be invited to join Exodus+ for $90 / year or Exodus Basic $10 / month. Men who join Exodus+ gain a year-long roadmap for living different beyond Easter Sunday.

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