Walk-in for a free trail!
Day 1 – Chest + Abs (High Rep Burnout)
Workout 1: Flat DB Press – 4 sets x 20 reps (final set 10s hold at top)
Workout 2: Incline Machine Press – 4 sets x 15–20 reps
Workout 3: Dumbbell Flyes – 4 sets x 20 reps (deep stretch)
Workout 4: Pec Deck – 3 sets x 20 reps + 10s static hold at end
Workout 5: Cable Crunch – 3 sets x 25 reps
Workout 6: Plank to Pushup – 3 sets x 60 sec
Top Tip from Coach Prajval: "This is where we sculpt—lightweight, full burn, no mercy."
Day 2 – Back + Calves (Volume & Time Under Tension)
Workout 1: Lat Pulldown – 4 sets x 20 reps (final set pause at bottom)
Workout 2: DB Row – 4 sets x 15 reps each arm
Workout 3: Seated Cable Row – 4 sets x 20 reps
Workout 4: Straight Arm Pulldown – 4 sets x 20 reps + 10s stretch hold
Workout 5: Standing Calf Raise – 5 sets x 25 reps
Workout 6: Seated Calf Raise – 5 sets x 20 reps
Top Tip from Coach Prajval: "Keep every rep slow and clean—quality matters more than load now."
Day 3 – Legs (Endurance-Driven Hypertrophy)
Workout 1: Back Squats – 5 sets x 15 reps
Workout 2: Walking Lunges – 3 sets x 24 steps
Workout 3: Romanian Deadlift – 4 sets x 15 reps
Workout 4: Leg Press – 3 sets x 20 reps (drop set at end)
Finisher: Wall Sit – 3 sets x 60 seconds
Top Tip from Coach Prajval: "Your legs will scream—don’t stop. That’s the transformation zone."
Day 4 – Shoulders + Abs (High Volume Shred)
Workout 1: DB Overhead Press – 4 sets x 20 reps
Workout 2: Lateral Raises – 4 sets x 20 reps (10s hold last rep)
Workout 3: Rear Delt Fly – 4 sets x 20 reps
Workout 4: Barbell Upright Row – 3 sets x 20 reps
Abs Giant Set: V-Ups + Bicycle Crunch + Weighted Plank – 3 rounds x 20 reps each
Top Tip from Coach Prajval: "Your shoulders and abs will burn like fire—breathe through the pain."
Day 5 – Arms (Squeeze & Stretch Burnout)
Superset 1: Barbell Curl + Rope Pushdown – 4 sets x 20 reps each
Superset 2: Preacher Curl + Skullcrusher – 4 sets x 15 reps each
Superset 3: DB Hammer Curl + Overhead Extension – 3 sets x 15 reps each + 10s hold
Top Tip from Coach Prajval: "No cheat curls—keep that mind-muscle connection strong."
Day 6 – Full Body Conditioning Circuit
Circuit (3–4 Rounds):
- Burpees – 15 reps
- Goblet Squats – 20 reps
- Renegade Rows – 10 reps/arm
- Dumbbell Thrusters – 15 reps
- Sit-ups – 25 reps
Finisher: High Knees or Battle Ropes – 3 sets x 30 sec
Top Tip from Coach Prajval: "This is athletic shred mode—stay moving, stay sharp."
Day 7 – Rest
- Gentle walk, foam rolling, stretching
- Recovery focus: hydration, good food, and quality sleep
Top Tip from Coach Prajval: "You’ve earned this reset. Tomorrow, we enter the final stage."