Walk-in for a free trail!
Day 1 – Chest + Abs (Pause Reps & Dropsets)
Workout 1: Incline Barbell Press – 4 sets x 10 reps (2s pause at bottom)
Workout 2: Flat DB Press – 3 sets x 12 reps + drop set
Workout 3: Cable Flyes – 3 sets x 15 reps
Workout 4: Machine Chest Press – 3 sets x 15 reps (slow tempo)
Workout 5: Hanging Leg Raises – 3 sets x 20 reps
Workout 6: Plank Hold with Reach – 3 sets x 30 sec each side
Top Tip from Coach Prajval: "If you’re shaking on those pauses—you’re doing it right."
Day 2 – Back + Calves (Controlled Stretch & Squeeze)
Workout 1: Barbell Bent-over Row – 4 sets x 10 reps (pause at top)
Workout 2: Lat Pulldown (Neutral Grip) – 4 sets x 12 reps + drop set
Workout 3: Seated Cable Row – 4 sets x 15 reps
Workout 4: Straight Arm Pulldown – 3 sets x 15 reps
Workout 5: Standing Calf Raise – 4 sets x 20 reps
Workout 6: Seated Calf Raise – 3 sets x 20 reps (pause 2s at top)
Top Tip from Coach Prajval: "Use full stretch on rows—feel the muscle tear and rebuild."
Day 3 – Legs (Pause + Power Combo)
Workout 1: Barbell Squats – 4 sets x 8 reps (2s pause at bottom)
Workout 2: Walking Lunges – 3 sets x 20 steps
Workout 3: Romanian Deadlift – 4 sets x 10 reps + drop set
Workout 4: Leg Press – 4 sets x 15 reps (slow tempo)
Finisher: Jump Squats – 3 sets x 15
Top Tip from Coach Prajval: "Paused squats will humble you—embrace the depth, build the base."
Day 4 – Shoulders + Abs (Pause Presses & Static Burnout)
Workout 1: Seated DB Press – 4 sets x 10 reps (2s pause at bottom)
Workout 2: Lateral Raises – 4 sets x 15 reps (hold top for 1s)
Workout 3: Rear Delt Machine – 3 sets x 15 reps
Workout 4: Upright Row – 3 sets x 12 reps + drop set
Abs Giant Set: Hanging Leg Raises + Cable Crunch + Russian Twist – 3 rounds x 15 each
Top Tip from Coach Prajval: "Delts respond to volume and pain—feel the fire, don’t rush the reps."
Day 5 – Arms (Controlled Contraction & Chaos)
Superset 1: EZ Bar Curl (pause at top) + Rope Pushdown – 4 sets x 12 reps each
Superset 2: DB Hammer Curl + Overhead Cable Extension – 3 sets x 12 reps
Workout 3: Preacher Curl – 3 sets x 10 reps + drop set
Workout 4: Skullcrusher – 3 sets x 12 reps (slow negative)
Finisher: Barbell Curl 21s – 2 rounds
Top Tip from Coach Prajval: "Stretch and squeeze on every rep. Arms grow when tension never drops."
Day 6 – Full Body Barbell Complex
5 Rounds (No Rest Between Moves):
- Barbell Squat – 8 reps
- Barbell Bent Over Row – 8 reps
- Barbell Push Press – 8 reps
- Barbell RDL – 8 reps
- Barbell Curl – 8 reps
Finisher: Sprint Intervals – 30 sec on / 60 sec walk x 4 rounds
Top Tip from Coach Prajval: "This is functional fire—lift, breathe, repeat."
Day 7 – Rest
- Active recovery: foam rolling, light walk, or yoga
- Deep stretching, sleep 8+ hours
Top Tip from Coach Prajval: "Respect recovery like training—it’s the secret to next-level results."