Open 5.30 AM - 10.30 PM with No Off Days
Day 1 – Chest + Abs
Workout 1: Flat Barbell Bench Press – 3 sets x 15 reps
Workout 2: Incline Dumbbell Press – 3 sets x 12 reps
Workout 3: Machine Chest Press – 3 sets x 15 reps
Workout 4: Dumbbell Flyes – 3 sets x 15 reps
Workout 5: Weighted Crunches – 3 sets x 20 reps
Workout 6: Plank Hold – 3 sets x 30–60 sec
Top Tip from Coach Prajval: "Keep your chest lifted and don’t lock out at the top—tension builds muscle. Focus on the stretch and squeeze."
Day 2 – Back + Calves
Workout 1: Wide-Grip Lat Pulldown – 4 sets x 12 reps
Workout 2: Seated Cable Row – 3 sets x 12 reps
Workout 3: Dumbbell Deadlifts – 3 sets x 10 reps
Workout 4: Straight Arm Pulldown – 3 sets x 15 reps
Workout 5: Seated Calf Raise – 4 sets x 20 reps
Workout 6: Standing Calf Raise – 4 sets x 15 reps
Top Tip from Coach Prajval: "Let your back pull, not your biceps. Think of pulling with your elbows—not your hands."
Day 3 – Legs
Workout 1: Barbell Back Squat – 4 sets x 12 reps
Workout 2: Leg Press – 4 sets x 15 reps
Workout 3: Romanian Deadlift – 4 sets x 12 reps
Workout 4: Walking Lunges – 2 sets x 20 steps
Workout 5: Leg Extensions – 3 sets x 15 reps
Top Tip from Coach Prajval: "Control the descent on every leg movement. Time under tension builds bulletproof legs."
Day 4 – Shoulders + Abs
Workout 1: Seated Overhead Dumbbell Press – 3 sets x 12 reps
Workout 2: Dumbbell Lateral Raises – 3 sets x 15 reps
Workout 3: Reverse Pec Deck (Rear Delts) – 3 sets x 15 reps
Workout 4: Barbell Shrugs – 3 sets x 12 reps
Workout 5: Hanging Leg Raise – 3 sets x 15 reps
Workout 6: Russian Twists – 3 sets x 20 reps
Top Tip from Coach Prajval: "No momentum! Strict form on lateral raises gives your shoulders that 3D look."
Day 5 – Arms
Workout 1 (Superset): Barbell Curl + Triceps Pushdown – 3 sets x 12 reps each
Workout 2 (Superset): Hammer Curl + Overhead Dumbbell Extension – 3 sets x 12 reps each
Workout 3 (Superset): Concentration Curl + Skullcrushers – 3 sets x 12 reps each
Top Tip from Coach Prajval: "Lock those elbows in place. Let your arms do all the work—no swinging!"
Day 6 – Active Recovery
- 20 min light cardio (walk or cycle)
- Foam rolling and dynamic stretching
- Optional: Plank variations, Bird-dogs, Deadbugs (2 sets each)
Top Tip from Coach Prajval: "Recovery is training too. Don’t skip your mobility if you want to train hard tomorrow."
Day 7 – Rest
- Full rest
- Optional: light walk or yoga
- Focus on hydration and nutrition
Top Tip from Coach Prajval: "Let your body rebuild. Growth happens in recovery. Eat clean and sleep deep."