CLIENT DETAILS.

1) Name: Dhruv Datta

2) Weight: 102 kg
3) Height: 183 cm
4) Plan: Nutrition & Training
5) Workout: 5 Day Gym Workout Split (P3)
6) Coach: Chinmay Nadig
7) Whey Protein: Yes
8) Allergies: None
9) Injuries: None
1 Medical
0) Conditions: None
1 Additional
1) Notes: None

FOODS AND FLUIDS LIST - Mix and match food sources to make your diet more interesting.
PROTEIN CARBS FATS FLUIDS
Tofu Quinoa Extra-virgin coconut oil Water
Soya Chunks Brown rice Olive Oil Coconut water
Low fat Paneer Raw/Cooked veggies Peanut butter Black coffee
Egg whites Fruit Nuts and seeds Green tea
Whole eggs Bread Almond Butter
Greek Yogurt Oats
Chicken Muesli
Mutton Potatoes
Fish Sweet potatoes
Salads/Greens
Note* - For our recipes please visit https://livezy.com/recipes.

Choose from the following as one portion of your fruits and vegetables options

FRUITS VEGETABLES
1 Medium Sized Banana Green Capsicum
150-200 grams Papaya Red Pepper
250-300 grams Yellow Pepper
Watermelon
250-300 grams Broccoli
Muskmelon
130-150 grams Cauliflower
Strawberries
1 Medium Apple Mushrooms
1 Medium Pear Green Beans
100-120 grams Grapes Lady Finger
130-150 grams Zucchini
Blueberries
150-180 grams Cabbage
Pomegranates
1 Kiwi Carrot
Cucumber
Beetroot

● Potatoes, sweet potatoes, sweet corn and babycorn are not an ideal “vegetable source” for your fiber intake as they are higher in
carbohydrates as compared to the other vegetable sources mentioned in the list. They can be used in portion as a replacement for other
carbohydrates in your balanced meals.
 ● Fruits are best consumed whole or freshly juiced. Quantities are not too specific, just a generic idea for a serving at a time. Feel free to
play around as per your appetite.

TOTAL CALORIES 2,000 cal

PROTEIN 150 gm
CARBS 225 gm
FATS 55 gm

PRE WORKOUT

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
A serving of fruit 84 20 1 1 5
MEAL TOTAL 84 cal 20 g 1g 1g 5g

POST WORKOUT

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
1 scoop whey 134 5 2 25 0

MEAL TOTAL 134 cal 5 2 25 0

MEAL 1 - BREAKFAST

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
Cheese - 1 slice 62 0 5 4 0
2 slices bread 136 27 1 5 2
2 whole eggs + 2 egg
207 3 13 21 0
whites
- Can be made into
an omelette or
scrambled with
onion & tomato or
sauteed with veggies

2000 mg Fish Oil

20 0 2 0 0
Capsule
MEAL TOTAL 425 cal 30 g 21 g 30 g 2g

OR

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
40g rolled oats
(Measured raw) 150 25 3 5 4

250ml Skimmed
73 12 0 6 0
Milk
2 whole eggs + 2 egg
whites

- Can be made into

an omelette or 207 3 13 21 0
scrambled with
onion & tomato or
sauteed with veggies

2000 mg Fish Oil

20 0 2 0 0
Capsule
MEAL TOTAL 450 cal 40 g 18 g 32 g 4g

MEAL 2 - LUNCH
FOOD TOTAL Carbs Fats Protein Fiber
SOURCES CALORIES
200g cooked rice
OR 3 chapati
260 56 1 5 2

150g Chicken
Breast or any meat

(Measured raw)

- Can be made into

165 0 2 34 0
semi gravy with
onion & tomato or
sauteed with
veggies

Oil/Ghee - 10g
(For the entire 90 0 10 0 0
meal)
MEAL TOTAL 515 cal 56 g 13 g 39 g 2g
● Please include a lot of veggies in the form of a raw salad on the plate

SNACK (ANYTIME OF THE DAY)

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
Greek yogurt
96 14 2 6 0
(100g)
A serving of fruit 84 20 1 1 5
Cheese - 1 slice 62 0 5 4 0
2 slices bread 136 27 1 5 2
MEAL TOTAL 378 cal 61 g 9g 16 g 7g
MEAL 3 - DINNER

FOOD TOTAL Carbs Fats Protein Fiber

SOURCES CALORIES
150g cooked rice
OR 2 chapati 194 43 1 4 1

150g Chicken
Breast or any meat

(Measured raw)

- Can be made into

165 0 2 34 0
semi gravy with
onion & tomato or
sauteed with
veggies

Oil/Ghee - 10g
(For the entire 90 0 10 0 0
meal)
MEAL TOTAL 449 cal 43 g 13 g 38 g 1g
● Please include a lot of veggies in the form of a raw salad on the plate

Hope you like it!

If you’re feeling hungry at any given time of the day, here’s what you can have.
● 1 protein bar.
Or
● A handful of nuts[Any one from the list] (Peanuts[max. 15], Almonds[max. 10], Walnuts[max. 3]).
Or
● A fruit (Pear, Kiwi, Orange, Strawberries, and Apple).
Or
 ● Buttermilk or any sugar free drink. You can also have Lime juice but use STEVIA which is a safe and natural sweetener.

Please avoid chips, biscuits, ice-cream, pastries, bakery items, chocolates and other sugary foods.

Here are a few things you need to follow as well as a couple of responsibilities you
have so that there is no confusion in the future.

THE DIET PLAN

• Eat 1 serving of vegetables daily and 1 serving of fruit. You can choose any fruit or vegetable.
• Fruits that I recommend are Kiwi, Watermelon, Orange, Papaya, Pineapple, Pears, Berries, Plums,
Chikoo.
• Drink 4-5 liters of water every day.

COACHING RELATED
● Physique update - We request you to share your physique updates with us each week, this is essential for
us to keep track of your progress.
● In case you have any queries, feel free to WhatsApp us at any time.

● In order to be more efficient with our conversation, we recommend that you ask all your questions in one
go (suggestion: voice notes) and we will respond at the earliest.
● It is essential to be transparent with your adherence to the diet and training, so that you can derive
maximum benefit from your program.
TOTAL
2,000 cal 225 g 55 g 150 g 33 g
INTAKE

TRAINING ROUTINE
- Each column has sets and reps mentioned. Rest as required between sets but try to keep it under 2 minutes.
- Weight isn’t mentioned, therefore choose weight that is challenging for the rep range given but keep the form in mind and as per the
video reference sent only
- Should any movement be difficult to perform or cause pain, inform the coach immediately
- If reps or sets are too easy to perform, discuss with coach or choose a heavier and challenging weight
- Training plan is updated every phase (every 4 weeks) based on progress

REP RANGE REST INTERVALS

12 or more reps 30 sec
8-10 reps 120 sec
Less than 8 180 sec

PHASE 1

*EA: EACH ARM/LEG/SIDE

 EXERCISES WEEK 1 WEEK 2 WEEK 3 WEEK 4
TRAINING
MONDAY Lower body (Quad Dominant)
Front Squats(1 - 2 warm-up sets of 5
reps) 5x 5 reps 5x 5 reps 5x 5 reps 5x 5 reps
Narrow Stance Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Bulgarian split squats 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
EZ bar Walking Lunges 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Standing Calf raises 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps

TUESDAY Upper body

Incline Bench press (1 - 2 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 5x 5 reps 5x 5 reps
Pec deck flys / Decline cable flys 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Seated shoulder press 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
High row machine 3x 12 reps 4x 10 reps 4x 10 reps 4x 10 reps
Supine grip Barbell Rows 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Super set -1 4 sets 4 sets 4 sets 4 sets
Tricep pushdown 10-12 reps 10-12 reps 10-12 reps 10-12 reps
Bicep barbell curls 10-12 reps 10-12 reps 10-12 reps 10-12 reps

WEDNESDAY Aim for 10K steps

THURSDAY Lower body (Hamstring Dominant)

Deadlift (1 - 2 warm-up sets of 5
reps) 5x 4- 6 reps 5x 4- 6 reps 5x 4- 6 reps 5x 4- 6 reps
Unilateral Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 12 reps
Lying down hamstring curls 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Dumbbell Walking lunges 3x 15 reps ea 3x 15 reps ea 3x 15 reps ea 3x 15 reps ea
Standing Calf raises 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
 FRIDAY Push
Decline Bench Press(1 - 2 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Incline Dumbbell Press 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 4x 6-8 reps
Dumbbell Flys 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps
Tricep skull crusher 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Close Grip Bench Press 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Lateral Raises 4x 12 reps 4x 12 reps 4x 12 reps 4x 12 reps

SATURDAY Pull
Super set -1 4 sets 4 sets 4 sets 4 sets
barbell rows 6- 8 reps 6- 8 reps 6- 8 reps 6- 8 reps
Hyperextension 10 reps 10 reps 10 reps 10 reps
Seated cable rows 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
wide grip lat pulldown 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps
Barbell Shrugs 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Bicep cable curls 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Zotman Curls 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

SUNDAY REST (1 hour walk OR 10K steps)

PHASE 2

*EA: EACH ARM/LEG/SIDE

EXERCISES WEEK 5 WEEK 6 WEEK 7 WEEK 8

TRAINING
 MONDAY Upper body
Deadlift (2 - 3 warm-up sets of 5
reps) 4x 8 reps 4x 8 reps 4x 8 reps 5x 5 reps
barbell rows 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Super set -1 4 sets 4 sets 4 sets 4 sets
Incline Dumbbell Press 10 reps 10 reps 10 reps 10 reps
Decline cable flys 12 reps 12 reps 12 reps 12 reps
DB Hammer Curl 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Single arm DB Preacher Curl 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Tricep pushdown 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lateral Raises 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

TUESDAY Lower body + Shoulder

Front Squats 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Narrow Stance Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Stiff leg deadlift 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps
Seated shoulder press 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Reverse cable fly 3x 12 reps 4x 10 reps 4x 10 reps 4x 10 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Leg extensions 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Seated calf raises 3X 12 reps 3X 12 reps 3X 12 reps 3X 12 reps

WEDNESDAY Aim for 10K steps

THURSDAY Upper body

Super set -1 4 sets 4 sets 4 sets 4 sets
Flat Bench press 8 reps 8 reps 8 reps 8 reps
Cable Incline Fly 10 reps 10 reps 10 reps 10 reps
Close Grip Bench Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Triceps DB overhead ext. 3x 12 steps ea* 3x 12 steps ea* 3x 15 steps ea* 3x 15 steps ea*
 Bicep barbell curls 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Chin Ups 3x 12 reps 3x 12 reps 4x 10 reps 4x 10 reps
wide grip lat pulldown 3x 12 reps 3x 12 reps 3x 12 reps 4x 12 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps

FRIDAY Lower body + Shoulder

Barbell Squats (1 - 2 warm-up sets
of 5 reps) 4x 8 reps 4x 8 reps 5x 4- 6 reps 5x 4- 6 reps
Dumbbell Walking lunges 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 4x 6-8 reps
Wide Stance Leg Press 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps
Prone Incline Dumbbell Shrug 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Reverse cable fly 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lying down hamstring curls 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Smith Machine Calf Raise 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps

SATURDAY Upper body

Seated shoulder press (1 – 2
warm-up sets of 5 reps) 4x 4 - 6 reps 4x 4 - 6 reps 4x 4 - 6 reps 4x 4 - 6 reps
Lateral Raises 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Barbell rows 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Super set -1 4 sets 4 sets 4 sets 4 sets
Bicep dumbbell curls 8- 10 reps 8- 10 reps 8- 10 reps 8- 10 reps
Tricep pushdown 8- 10 reps 8- 10 reps 8- 10 reps 8- 10 reps
Super set -2 4 sets 4 sets 4 sets 4 sets
Bicep cable curls 8- 10 reps 8- 10 reps 8- 10 reps 8- 10 reps
Cable Tricep Extension with Rope 8- 10 reps 8- 10 reps 8- 10 reps 8- 10 reps
Incline Bench press 3x10 reps 3x10 reps 4x8 reps 4x8 reps
Dumbbell Flys 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

SUNDAY Aim for 10K steps

PHASE 3

*EA: EACH ARM/LEG/SIDE

EXERCISES WEEK 9 WEEK 10 WEEK 11 WEEK 12

TRAINING
MONDAY Lower body
High bar Squats (1 - 2 warm-up
sets of 5 reps) 5x 8 reps 5x 5 reps 5x 5 reps 5x 5 reps
Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Goblet squat 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lying down hamstring curls 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Standing Calf raises 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps

TUESDAY Upper body

Flat Bench press (1 - 2 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 5x 5 reps 5x 5 reps
Pec deck flys / Decline cable flys 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Lateral Raises 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Face pulls 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
wide grip lat pulldown 3x 12 reps 4x 10 reps 4x 10 reps 4x 10 reps
barbell rows 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Super set -1 4 sets 4 sets 4 sets 4 sets

Tricep V bar pushdown 10-12 reps 10-12 reps 10-12 reps 10-12 reps
EZ bar curls 10-12 reps 10-12 reps 10-12 reps 10-12 reps

WEDNESDAY Aim for 10K steps

THURSDAY Lower body

 Deadlift (1 - 2 warm-up sets of 5
reps) 5x 8 reps 5x 8 reps 5x 8 reps 5x 8 reps
Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Bulgarian split squat 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Lying down hamstring curls 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Standing Calf raises 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps

FRIDAY Push
Flat Bench press (1 - 2 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Incline Dumbbell Flys 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 4x 6-8 reps
Pec deck flys 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps
Tricep skull crusher 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Tricep pushdown 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
OHP 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Lateral Raises 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps

SATURDAY Pull
Supine grip Barbell Rows 4x 12 reps 4x 12 reps 4x 12 reps 4x 12 reps
Machine rows 4x 12 reps 4x 12 reps 4x 12 reps 4x 12 reps
T - bar rows 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
wide grip lat pulldown 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps
Barbell Shrugs 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Bicep cable curls 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
DB Hammer Curl 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

SUNDAY Aim for 10K steps

PHASE 3
*EA: EACH ARM/LEG/SIDE

EXERCISES Week 9 Week 10 Week 11 Week 12

TRAINING
Day 1 Upper Body
Deadlift (2 - 3 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 4x 8 reps 5x 5 reps
barbell rows 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Super set -1 4 sets 4 sets 4 sets 4 sets
Incline Dumbbell Press 10 reps 10 reps 10 reps 10 reps
Decline cable flys 12 reps 12 reps 12 reps 12 reps
DB Hammer Curl 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Single arm DB Preacher
3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Curl
Tricep pushdown 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lateral Raises 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

Day 2 Lower body + Shoulder

Front Squats 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Narrow Stance Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Stiff leg deadlift 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps
Seated shoulder press 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Reverse cable curls 3x 12 reps 4x 10 reps 4x 10 reps 4x 10 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Leg extensions 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Seated calf raises 3X 12 reps 3X 12 reps 3X 12 reps 3X 12 reps

DAY 3 Upper body

Super set -1 4 sets 4 sets 4 sets 4 sets
Flat Bench press 8 reps 8 reps 8 reps 8 reps
Cable Incline Fly 10 reps 10 reps 10 reps 10 reps
 Close Grip Bench Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Triceps DB overhead ext. 3x 12 steps ea* 3x 12 steps ea* 3x 15 steps ea* 3x 15 steps ea*
Bicep barbell curls 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Chin Ups 3x 12 reps 3x 12 reps 4x 10 reps 4x 10 reps
wide grip lat pulldown 3x 12 reps 3x 12 reps 3x 12 reps 4x 12 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps

DAY 4 Lower body + Shoulder

Barbell Squats (1 - 2
warm-up sets of 5 reps) 4x 8 reps 4x 8 reps 5x 4- 6 reps 5x 4- 6 reps
Dumbbell Walking lunges 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 4x 6-8 reps
Wide Stance Leg Press 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps
Prone Incline Dumbbell
Shrug 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Reverse cable curls 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lying down hamstring
curls 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Smith Machine Calf Raise 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps

Rest Days REST (30 - 60 min activity - Jog, walk, play a sport) x

4 DAY ROUTINE - PHASE 3 - Added on 21st November 2022

*EA: EACH ARM/LEG/SIDE

EXERCISES Week 9 Week 10 Week 11 Week 12

TRAINING
Day 1 Upper Body
Deadlift (2 - 3 warm-up
sets of 5 reps) 4x 8 reps 4x 8 reps 4x 8 reps 5x 5 reps
 barbell rows 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Super set -1 4 sets 4 sets 4 sets 4 sets
Incline Dumbbell Press 10 reps 10 reps 10 reps 10 reps
Decline cable flys 12 reps 12 reps 12 reps 12 reps
DB Hammer Curl 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Single arm DB Preacher
3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Curl
Tricep pushdown 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lateral Raises 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps

Day 2 Lower body + Shoulder

Front Squats 4x 8 reps 4x 8 reps 4x 8 reps 4x 8 reps
Narrow Stance Leg Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Stiff leg deadlift 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps 4x 8- 10 reps
Seated shoulder press 3x 12 reps 3x 12 reps 3x 12 reps 3x 12 reps
Reverse cable curls 3x 12 reps 4x 10 reps 4x 10 reps 4x 10 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Leg extensions 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Seated calf raises 3X 12 reps 3X 12 reps 3X 12 reps 3X 12 reps

DAY 3 Upper body

Super set -1 4 sets 4 sets 4 sets 4 sets
Flat Bench press 8 reps 8 reps 8 reps 8 reps
Cable Incline Fly 10 reps 10 reps 10 reps 10 reps
Close Grip Bench Press 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Triceps DB overhead ext. 3x 12 steps ea* 3x 12 steps ea* 3x 15 steps ea* 3x 15 steps ea*
Bicep barbell curls 3x 10 reps 3x 10 reps 3x 10 reps 3x 10 reps
Chin Ups 3x 12 reps 3x 12 reps 4x 10 reps 4x 10 reps
wide grip lat pulldown 3x 12 reps 3x 12 reps 3x 12 reps 4x 12 reps
EZ bar upright row 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
 DAY 4 Lower body + Shoulder
Barbell Squats (1 - 2
warm-up sets of 5 reps) 4x 8 reps 4x 8 reps 5x 4- 6 reps 5x 4- 6 reps
Dumbbell Walking lunges 3x 8- 10 reps 3x 8- 10 reps 3x 8- 10 reps 4x 6-8 reps
Wide Stance Leg Press 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps 3x 8-12 reps
Prone Incline Dumbbell
Shrug 4x 10 reps 4x 10 reps 4x 10 reps 4x 10 reps
Reverse cable curls 3x 15 reps 3x 15 reps 3x 15 reps 3x 15 reps
Lying down hamstring
curls 3x 10 reps 3x 10 reps 4x 8 reps 4x 8 reps
Smith Machine Calf Raise 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps 3x 12-15 reps

Rest Days REST (30 - 60 min activity - Jog, walk, play a sport) x

CARDIO 20 MIN POST WORKOUT (DAILY)

NON EXERCISE ACTIVITY 10K STEPS (DAILY)

HIIT 1 (ONCE A WEEK)

TABATA (30 ● Burpees

● Pull ups
Sec on, 10 Sec
● Frog jumps
off)
● Lunges
● Plank jacks
 ● Flutter kicks

Warm-Up & Cool Downs

Routine - 1
WARM UP LOWER BODY
Cat and Camel 15 reps
Cobra to Mountain 10 reps
Quad Rock Backs 15 reps
Bench Hip Flexor Stretch 2X 10 sec
Pigeon Stretch 2x 10 sec

WARM UP UPPER BODY

Deep squat with thoracic rotation 10 reps ea
Subscap Stretch 3x 12 reps
Shoulder Dislocates 10 reps
Band Pull Apart 4x 12 reps
Spiderman + Thoracic Rotation 10 reps ea

Cool Down LOWER BODY

Quad Stretch Hold for 15 seconds each side
Cobra to Mountain Hold for 15 seconds each side
Hamstring Stretch Hold for 15 seconds each side
Pigeon Stretch Hold for 15 seconds each side
Calf stretch Hold for 15 seconds each side

Cool Down UPPER BODY

Chest Stretch Hold for 15 seconds each side
Lat Stretch Hold for 15 seconds each side
Bicep Stretch Hold for 15 seconds each side
Shoulder & Tricep Stretch Hold for 15 seconds each side
Forearm stretch Hold for 15 seconds each side

Coach Notes:

THE DIET GUIDELINES

• Eat 1 serving of vegetables daily and 1 serving of fruit. You can choose any fruit or vegetable from the
table.
• Plan your meals in advance and carry them if you are traveling
• In case of going to restaurants, check the menu before and inform the coach about it to discuss the best
options to choose from.
• Use only 1 to 1.5 tsp of oil / ghee to cook your meals
• Avoid adding coconut milk, peanuts, sugar, dairy products, cornstarch and other calorie dense additives
to your gravies and curries
• Any of the meals given can be consumed before and after the workout sessions.
• When going to restaurants or ordering from outside, follow the guidelines of the table and discuss
portions with the coach
 • Any favourite calorie dense meals should preferably be consumed once or twice a week and are best
planned in advance
• Having meals outside the guidelines of the plan very frequently will push you off the optimal calories for
the week and not help you achieve your target

Terms & Conditions