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Day 1 – Chest + Abs (Superset Edition)
Superset 1: Incline DB Press + Cable Flyes – 4 sets x 12 reps each
Superset 2: Flat Machine Press + Pushups – 4 sets x 15 reps each
Superset 3: Pec Deck + Plate Press – 3 sets x 15 reps each
Abs Finisher: Hanging Leg Raises – 3 sets x 20 reps
Plank Hold: 3 x 60 sec
Top Tip from Coach Prajval: "Minimum rest = maximum burn. Let your form—not your ego—lead."
Day 2 – Back + Calves (Drop Set Madness)
Superset 1: Lat Pulldown (Wide) + Dumbbell Row – 4 sets x 12 reps each
Workout 3: T-Bar Row – 4 sets x 10 reps (final set triple drop set)
Workout 4: Straight Arm Pulldown – 4 sets x 15 reps
Workout 5: Seated Calf Raise – 4 sets x 20 reps (add pause at top)
Workout 6: Donkey Calf Raise – 3 sets x 20 reps
Top Tip from Coach Prajval: "Back day isn't pulling weight—it's sculpting with control."
Day 3 – Legs (High Volume Hypertrophy)
Tri-Set: Back Squat + DB RDL + Jump Squats – 4 rounds: 10 + 10 + 15 reps
Workout 4: Walking Lunges – 3 sets x 20 steps
Workout 5: Leg Press – 4 sets x 20 reps
Finisher: Bodyweight Wall Sit – 3 sets x 60 seconds
Top Tip from Coach Prajval: "This is the pain zone where real legs are born. Push it."
Day 4 – Shoulders + Abs (Giant Set Circuit)
Giant Set:
- Seated Overhead DB Press – 4 sets x 10 reps
- Lateral Raises – 4 sets x 15 reps
- Upright Row – 4 sets x 12 reps
- Reverse Pec Deck – 4 sets x 15 reps
Abs Giant Set: Cable Crunch + Russian Twists + V-Ups – 3 rounds x 20 reps each
Top Tip from Coach Prajval: "Light weight, zero rest, insane volume—this is how delts explode."
Day 5 – Arms (Rest-Pause Mayhem)
Superset 1: Barbell Curl + Rope Pushdown – 4 sets x 12 reps each + 1 rest-pause set
Superset 2: Incline DB Curl + Overhead Cable Extension – 3 sets x 10 reps each + final drop set
Superset 3: Preacher Curl + Skullcrusher – 3 sets x 12 reps each
Burnout: Alternating DB Curls + Close-Grip Pushups – 2 sets to failure
Top Tip from Coach Prajval: "Don’t chase reps. Chase tension and control—your arms will scream for mercy."
Day 6 – Full-Body HIIT
Circuit (4 Rounds):
- Kettlebell Swings – 20 reps
- Barbell Push Press – 12 reps
- Jump Lunges – 20 reps
- Renegade Rows – 10 reps/arm
- Mountain Climbers – 30 sec
Finisher: Battle Ropes Tabata (20 sec on / 10 sec off) – 4 minutes
Top Tip from Coach Prajval: "It’s not about weight. It’s about movement, breath, and grit."
Day 7 – Rest
- Full rest
- Cold shower, stretching, deep breathing
Top Tip from Coach Prajval: "Your body grows when you give it space to rebuild. Recover like an athlete."