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Day 1 – Push (Chest/Shoulders/Triceps)
Workout 1: Incline DB Press – 4 sets x 12 reps
Workout 2: Seated DB Shoulder Press – 4 sets x 10 reps
Workout 3: Dumbbell Flyes – 3 sets x 15 reps
Workout 4: Lateral Raises – 3 sets x 15 reps
Workout 5: Triceps Dips – 3 sets x 12 reps
Workout 6: Rope Pushdowns – 3 sets x 15 reps
Top Tip from Coach Prajval: "This day is all about control and contraction—keep tension
Day 2 – Pull (Back/Biceps)
Workout 1: Wide-Grip Pulldown – 4 sets x 12 reps
Workout 2: Barbell Rows – 4 sets x 10 reps
Workout 3: Seated Cable Row – 3 sets x 15 reps
Workout 4: Dumbbell Hammer Curls – 3 sets x 12 reps
Workout 5: Barbell Curls – 3 sets x 12 reps
Workout 6: Preacher Curl – 2 sets x 15 reps
Top Tip from Coach Prajval: "Elbows locked, back tight—focus on the squeeze, not the weight."
Day 3 – Legs + Core
Workout 1: Barbell Back Squat – 4 sets x 10 reps
Workout 2: Walking Lunges – 3 sets x 24 steps
Workout 3: Romanian Deadlifts – 3 sets x 12 reps
Workout 4: Leg Extensions – 3 sets x 20 reps
Workout 5: Hanging Leg Raise – 3 sets x 20 reps
Workout 6: Plank – 3 x 60 sec
Top Tip from Coach Prajval: "Go deep on squats, pause and press with purpose—this is the week you prove it."
Day 4 – Full Body HIIT + Mobility
Circuit (3 Rounds):
- Kettlebell Swings – 20 reps
- Burpees – 15 reps
- Thrusters – 12 reps
- Mountain Climbers – 30 sec
- Sit-ups – 25 reps
Mobility Flow: 10 min focus on hips, thoracic spine, hamstrings
Top Tip from Coach Prajval: "Work like an athlete—strong, mobile, and efficient."
Day 5 – Arms + Abs
Superset 1: EZ Bar Curl + Cable Tricep Pushdown – 4 sets x 15 reps Superset 2: DB Concentration Curl + Overhead Cable Extension – 3 sets x 12 reps Workout 3: Rope Hammer Curl – 3 sets x 15 reps Workout 4: Skullcrushers – 3 sets x 12 reps
Abs Finisher: V-Ups + Bicycle Crunch + Cable Crunch – 3 rounds x 20 reps each
Top Tip from Coach Prajval: "Your arms are already strong—this week, sculpt them with precision."
Day 6 – Final Full-Body Challenge
Giant Set – 3 Rounds:
- 10 Burpees
- 20 Jump Lunges
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
Top Tip from Coach Prajval: "Leave nothing behind. This is your final war cry. Earn your transformation."
Day 7 – Rest & Reflection
- Active recovery or complete rest
- Take progress photos
- Reflect on strength gains, endurance improvements, and mindset shifts
Top Tip from Coach Prajval: "Transformation doesn’t end here—it begins again with a new mindset, a new mission."