Mon
🔒 Rest
Gym closed
Gym closed
Tue
Upper Push
+ 20 min
+ 20 min
Wed
Lower A
Quads + 20 min
Quads + 20 min
Thu
Upper Pull
+ Abs + 20 min
+ Abs + 20 min
Fri
Lower B
Glutes + 20 min
Glutes + 20 min
Sat
Full Body
+ 25 min
+ 25 min
Sun
Rest &
Check-in
Check-in
Progressive overload system
The 2-rep rule
If you finish the last set's final rep with 2 or more reps clearly left in you, add 2.5–5 kg next session. This is your only trigger to increase weight.
Phase 1 — Weeks 1–4: Foundation
3 working sets per exercise. Master the movement pattern before chasing load. Never train to failure. Rest 90s after compounds, 60s after isolation exercises.
Phase 2 — Weeks 5–8: Intensity ramp
Add 1 set to all compound lifts (3→4 sets). Cardio increases to 25–30 min per session. Time your rest periods strictly with a phone timer.
Phase 3 — Weeks 9–12: Full overload
Reduce rest by 15 seconds on every exercise. Add 1 drop set to the last working set of 1 isolation exercise per session. Cardio: 30–35 min, can include intervals on Saturdays.
Joint protection at 120 kg
Zero running until you are below 100 kg. All cardio is elliptical, stationary cycle, or brisk walking only. Protect the joints now to train hard for years.
About the belly fat
Spot reduction is a myth — you cannot choose where your body loses fat. Your 42" waist will shrink through overall fat loss via consistent training and diet. Core exercises build the muscle underneath; the diet is what reveals it. Stay consistent, trust the process.
How to use this tab: Tap the warm-up block before every session — do it without exception. Tap cool-down after. Exercises shown are for Phase 1 (Weeks 1–4). Phase 2 adds 1 set to compounds; Phase 3 reduces rest by 15s.
Tuesday · Upper push
Chest · Shoulders · Triceps
Push day
🔥 Warm-up — 8 min
▼
Easy cycle or elliptical5 min
Arm circles (forward + backward)10 each way
Shoulder circles10 each direction
Band pull-aparts or light face pulls15 reps
Easy push-up (full range, on knees is fine)10 reps
2 warm-up sets of first exercise50% weight × 10
Machine chest press
Full extension, 2s on the way down, don't bounce
Incline dumbbell press
45° bench, elbows 45° from torso
Seated DB shoulder press
Neutral spine, press overhead, control descent
Cable lateral raise
Lead with elbow, not wrist — slight forward lean
Tricep cable pushdown
Elbows pinned to sides, lock out at bottom
Plank hold
Squeeze glutes and quads, breathe normally
🚴 20 min steady-state elliptical or cycle immediately after
🧊 Cool-down stretches — 8 min
▼
Cross-body shoulder stretch30s each side
Doorway chest stretch (hands on frame, lean forward)30s
Tricep overhead stretch (one arm behind head)30s each
Cat-cow (on all fours, alternate arch and round)10 slow reps
Child's pose (arms stretched forward)45s
Wednesday · Lower body A — Quad focus
Quads · Hamstrings · Calves
Lower A
🔥 Warm-up — 10 min
▼
Easy stationary cycle5 min
Hip circles (standing, hands on hips)10 each direction
Leg swings front-to-back (hold wall for balance)10 each leg
Leg swings side-to-side10 each leg
Bodyweight squat (slow, full depth)15 reps
Glute bridge — bodyweight15 reps
Warm-up set: leg press at 50%12 reps
Leg press
Feet mid-platform, shoulder-width, push through heels, never lock
DB Romanian deadlift
Hinge at hips, soft knees, feel hamstring stretch at shin level
Lying leg curl (machine)
Full range of motion, 2s lowering, no jerking
Leg extension (machine)
1s pause at full extension, controlled return
Standing calf raise
Full stretch at the bottom — never skip the range
Hip abduction machine
Controlled tempo, squeeze at the top, works outer hip
🚴 20 min stationary cycle (steady, low resistance) after lifting
🧊 Cool-down stretches — 8 min
▼
Standing quad stretch (hold foot behind you)30s each leg
Lying hamstring stretch (pull leg toward you)30s each leg
Kneeling hip flexor stretch (low lunge, pelvis forward)45s each side
Seated figure-4 glute stretch45s each side
Calf stretch on wall (heel to floor)30s each leg
Thursday · Upper pull + Ab finisher
Back · Biceps · Core
Pull day
🔥 Warm-up — 8 min
▼
Easy elliptical5 min
Band pull-aparts (or light face pulls)20 reps
Scapular shrugs (hanging or overhead arms)15 reps
Dead hang from pull-up bar (build up to 20s)15–20s
Warm-up set: lat pulldown at 50%10 reps
Lat pulldown (wide grip)
Depress shoulder blades first, then pull to upper chest
Seated cable row
Chest up, row to lower chest, squeeze shoulder blades
Single arm dumbbell row
Flat back, elbow drives to hip, zero torso rotation
Face pulls (cable rope)
Elbows high and wide, pull to face, rotate externally
EZ bar / DB bicep curl
Elbows fixed at sides, full range, no swinging
Hammer curl
Neutral grip, controlled both ways, equal sides
Ab finisher — do after main sets
Hanging knee raise
Control the swing, raise knees to 90°
Cable crunch
Round the back, pull ribs toward hips
Bicycle crunch (floor)
Slow and controlled — tempo over speed
🚴 20 min elliptical after lifting and ab work
🧊 Cool-down stretches — 8 min
▼
Lat stretch (raise arm overhead, lean to opposite side)30s each side
Bicep wall stretch (arm extended on wall, rotate away)30s each side
Thread the needle (thoracic rotation, on all fours)30s each side
Cat-cow (10 slow reps)10 reps
Child's pose45s
Friday · Lower body B — Glute & hip focus
Glutes · Hamstrings · Hip fat
Lower B
🔥 Warm-up — 10 min
▼
Stationary cycle (easy)5 min
Hip circles + leg swings10 each
Fire hydrants (on all fours, lift knee to side)10 each side
Donkey kicks (on all fours, kick heel to ceiling)10 each side
Glute bridge — bodyweight, 1s squeeze at top20 reps
Warm-up hip thrust: bodyweight × 1515 reps
Barbell hip thrust
Upper back on bench, bar on hips, drive through heels, 1s squeeze at top — best exercise for hip fat and glutes
Wide-stance leg press (sumo)
Feet wide and toes out — shifts work to inner thigh and glutes
DB walking lunge
Knee tracks over toes, torso upright, step forward
Lying leg curl
Full range, control the eccentric
Cable hip abduction (side kick)
Standing, ankle cuff, kick leg out to side — targets outer hip
Reverse crunch (floor)
Lower back pressed flat, lift pelvis off floor, slow return
Dead bug
Back flat to floor, opposite arm + leg, exhale throughout
🚴 20 min stationary cycle after lifting
🧊 Cool-down stretches — 8 min
▼
Standing quad stretch30s each
Lying hamstring stretch30s each
Kneeling hip flexor stretch (low lunge)45s each
Pigeon pose or figure-4 glute stretch45s each
Butterfly stretch (soles together, lean forward)30s
Saturday · Full body conditioning
Compound movements + Metabolic conditioning
Full body
🔥 Warm-up — 8 min
▼
Easy cycle or elliptical5 min
Inchworm (stand, walk hands to plank, walk back)5 reps
World's greatest stretch (each side, from lunge position)5 each
Arm circles + hip circles combined10 each
Bodyweight squat15 reps
Goblet squat (dumbbell)
DB at chest, elbows inside knees, chest tall throughout
Elevated push-up (hands on bench)
Lower chest to bench, elbows 45°, full range
DB Romanian deadlift
Same hip hinge cues as Wednesday
DB bent-over row (bilateral)
Hinge to 45°, pull both elbows straight back together
Mountain climbers
Hips level with shoulders, core braced, drive knees
Plank-to-downward dog
From plank, push hips up and back, slow and controlled
🚴 25 min — optionally do 1 min hard / 2 min easy intervals on the cycle for variety
🧊 Full body cool-down — 10 min
▼
Standing quad stretch30s each
Kneeling hip flexor stretch45s each
Cross-body shoulder stretch30s each
Lat stretch (arm overhead, lean to opposite side)30s each
Pigeon pose / figure-4 glute stretch45s each
Cat-cow (slow)10 reps
Child's pose1 min
At 120 kg, form is your first priority — always. One well-executed rep does more than five sloppy ones. When in doubt about any set, lower the weight without hesitation.
Leg press
Tuesday & Wednesday
Place feet shoulder-width apart, positioned mid-way up the platform. Too high shifts load to glutes only; too low strains the knee.
Never fully lock out the knees at the top — keep a soft micro-bend to protect the joint under load at your current weight.
Lower until knees reach approximately 90°. Deeper is fine only if your lower back stays flat against the pad throughout.
Push through the entire foot, heel especially. If your heels lift off the platform, the weight is too heavy.
Take a minimum of 2 seconds on the way down. Controlled lowering builds more muscle and burns more energy than dropping fast.
Barbell hip thrust
Friday — key exercise for hip fat
Upper back rests on a flat bench, bar positioned across your hips — use a barbell pad or rolled mat for comfort.
Feet flat on the floor, roughly shoulder-width, directly below your knees when at the top.
Drive through your heels to thrust hips upward until your body forms a straight line from knees to shoulders.
Squeeze your glutes hard for 1 full second at the top. This squeeze is what makes the exercise effective.
Don't hyperextend the lower back at the top — tuck your chin slightly and think "ribs down."
Lower back to just above the floor before driving up again. Full range every rep.
Romanian deadlift
Tuesday, Wednesday, Saturday
Stand hip-width, hold dumbbells in front of your thighs, soft permanent bend in knees — this never changes.
Push hips backward (not down). Think of closing a fridge door behind you with your butt.
The dumbbells travel close to your legs — almost brushing your shins the entire descent.
Stop at mid-shin when you feel a deep stretch in the back of your thighs. Do NOT round your lower back to go further.
Drive hips forward to return. Squeeze glutes hard at the top for 1 second.
Lat pulldown
Thursday
Sit with thighs secured under the pad. Lean back slightly — about 10 to 15 degrees, not straight upright.
Before pulling with your arms, first slide your shoulder blades down your back (like tucking them into back pockets). This activates lats — not traps.
Pull the bar to your upper chest — never behind the neck. That variation adds zero benefit and strains the cervical spine.
Elbows point straight down and slightly behind you at the bottom of each rep.
Fight the bar on the way back up. Slow, controlled return is half the exercise.
Single arm dumbbell row
Thursday
Same-side knee and hand on bench. Back flat and parallel to the floor — don't let one hip drop lower.
Let the dumbbell hang fully at the bottom — shoulder slightly stretched. Don't shortchange the range.
Drive your elbow straight back toward your hip. Think "elbow to pocket," not "elbow to ceiling."
Hips and shoulders stay square — zero rotation to swing the weight up. If you rotate, the weight is too heavy.
Pause 1 second with the elbow behind your body before lowering.
Goblet squat
Saturday
Hold a single dumbbell vertically at chest height, cupped with both hands under the top plate.
Feet slightly wider than shoulder-width, toes turned out 15–30 degrees.
Squat down with elbows tracking inside — not outside — your knees. The DB stays close to your chest.
Chest stays tall. If your torso collapses forward, reduce the weight and work on hip mobility.
Drive through both feet to stand. Watch for knees caving inward — push them out to track over your toes.
☕ Pre-workout assessment: Your black coffee is perfect — keep it 30–45 min before training for maximum benefit. About the muesli: most commercial mueslis (Kellogg's, etc.) are 25–35% sugar from dried fruits and honey coating — this causes a blood sugar crash mid-workout. Suggestion below.
Pre-workout recommendation (6:00–6:30 AM)
What to eat before your morning gym
→Recommended: 1 banana + 1 shot black coffee — lightest on the stomach, clean quick energy, zero crash
→Keep if you prefer: 30g plain rolled oats or low-sugar Swiss muesli mixed with a splash of curd (not milk) + black coffee — curd slows digestion slightly for steadier energy
→Your 6–8 soaked almonds can be eaten alongside whichever option you choose
Rule: Eat 45–60 minutes before training. If you feel sick training with food in your stomach, switch to just banana + coffee and eat properly after.
Your signature drink — Sattu cooler
🥛 Sattu drink
High protein · Cooling in summer · Best mid-morning or post-workout
2 heaped tablespoons sattu (chana sattu is best)
½ cup fresh curd (dahi)
Water — add until you reach preferred consistency
¼ tsp black salt (kala namak) — electrolytes for summer
½ tsp roasted jeera powder
Squeeze of lemon + few mint leaves (optional but cooling)
Mix well, serve chilled. Aim to have this at least once daily — it is one of the highest-protein, most cooling drinks in Indian diet for summers.
Food guidance — no calorie counting
✓ Freely
All sabzi & dal
Salads, cucumber
Curd, chaas
Sprouts
Sattu drink
Watermelon
Lemon water
Black coffee (2/day max)
~ Moderate
Roti: 2–3/meal
Rice: 1 cup max
Paneer: 80–100g
Ghee: 1 tsp/meal
Soaked almonds ✓
Mango: 1 small
Muesli: low sugar
✗ Minimise
Cold drinks/juice
Maida items
Fried food
Mithai & sweets
Packaged snacks
Sugary chai
Dried fruits ✗
Egg limit: 3–4 per day. Typical split: 2–3 eggs at breakfast, 0–1 egg at dinner. Fill remaining protein needs with dal, curd, paneer, sattu, and sprouts.
Daily meal structure
🌅 Post-workout breakfast
8:00 – 9:00 AM
→3 scrambled eggs (onion, tomato, capsicum) + 2 whole wheat roti + 1 seasonal fruit
→Besan chilla × 2–3 + 2 boiled eggs + 1 cup curd + cucumber
→Egg bhurji (2–3 eggs) + 2 multigrain roti + cucumber-onion salad
→Vegetable daliya upma (1 cup) + 2 boiled eggs + 1 cup curd
🥤 Mid-morning
10:30 – 11:30 AM — only if hungry
→Sattu drink (recipe above) — ideal choice for summers
→Summer fruit: large slice watermelon, 1 small mango, guava, or pear
→Moong sprouts chaat: 1 cup sprouts + lemon + chaat masala + raw onion
☀️ Lunch
1:00 – 2:00 PM (largest meal)
→2–3 whole wheat roti + seasonal sabzi + 1 cup dal + 1 cup curd + cucumber-tomato salad
→1 cup brown rice + rajma / chhole / dal makhani + sabzi + salad
→Paneer bhurji (80–100g) + 2 roti + dal + raita
→Egg curry (1 egg, keeping day count in mind) + 2 roti + raita + salad
After lunch: 1 glass chaas (buttermilk with jeera and mint). Excellent for digestion and cooling in Delhi summer.
☕ Evening
4:30 – 5:30 PM
→6–8 soaked almonds (your daily habit — keep it) + 1 black coffee if desired
→Sattu drink (second serving if not had at mid-morning)
→Fresh summer fruit: coconut water, watermelon, or jamun
☕ Coffee rule: Max 2 shots per day. Do not drink coffee after 4 PM — it disrupts your deep sleep quality, which is when fat-burning and muscle repair happen.
🌙 Dinner
7:30 – 8:30 PM — lighter than lunch
→1–2 roti + light sabzi (palak, lauki, tinda, torai) + moong dal + cucumber salad
→Moong dal khichdi + 1 tsp ghee + curd + papad
→1 egg (if under day's 4-egg limit) + 1 roti + light sabzi + salad
→Thick vegetable soup (lauki, palak, tomato) + 1 roti + curd
Target: finish dinner by 8:30 PM. The 10–12 hour overnight fast before your gym session is natural and beneficial.
💧 Summer hydration
→1 full glass water before every meal — non-negotiable
→Target 4–4.5 litres of total water per day in Delhi summer (you sweat a lot)
→Chaas after lunch daily — excellent electrolytes and probiotics
→Coconut water 1–2x per week — natural electrolytes (not a daily drink)
→Zero cold drinks, zero packaged juice — they silently undo your calorie deficit
⏱️ Post-workout nutrition window
Since you train in the morning, your post-workout breakfast IS the recovery meal. Aim to eat within 45 minutes of finishing your session. The 3 eggs at breakfast cover the protein window. Do not skip this meal thinking it helps fat loss faster — it doesn't, and you'll lose muscle instead.
Every Sunday morning, before eating, after waking, same scale, same time. Write everything in a notebook or notes app — don't rely on memory.
What to track each week
Body weight Start: 120 kg
Same conditions every Sunday: morning, post-toilet, before eating or drinking. Write the number down no matter what it shows.
Waist measurement Start: 42"
Tape measure at the belly button, relaxed — not sucked in. This is your most important number. The scale can stall while you're actively losing belly fat; the tape measure never lies.
Gym performance
Note your best working set this week for: leg press, hip thrust, lat pulldown, and DB row (weight × reps). Strength going up = you are retaining muscle while losing fat. That's the goal.
Energy & sleep
Rate your average energy 1–10 and note average sleep hours. Consistently below 6/10 or under 6.5 hours sleep needs addressing before adding more training load.
Monthly progress photos
Every 4 weeks: front and side photo, same lighting, same time of day. Shape changes that the scale completely hides show clearly in photos. This keeps you motivated when the scale stalls.
How to adjust the plan
📉
Weight dropping + energy is good
Change absolutely nothing. The plan is working. Trust it.
⏸️
Weight stalls for 2 consecutive weeks
Add 10 minutes to each cardio session, OR reduce roti/rice by 1 portion at dinner. Do one of these, not both at the same time. Wait 2 more weeks before any further change.
🔋
Energy consistently below 5/10
Add 1 extra egg to breakfast or a banana to the evening snack. Never restrict food further when energy is already crashing — that path leads to injury and burnout.
📉
Gym performance is dropping week over week
You are under-eating protein. Ensure minimum 3 eggs at breakfast, 1 cup curd at dinner, and 1 sattu drink daily. Add a curd bowl at night if needed.
🎯
Waist not changing despite weight loss
Normal in the early weeks. Fat is being lost across the whole body first. The waist typically reduces significantly from Week 5 onward with consistent training.
🏆
Every 4 weeks
Review Phase. If you've completed 4 weeks and hit the 2-rep rule consistently, step up to the next Phase. If you're still learning form, repeat Phase 1 for 2 more weeks — no shame in that.
Realistic timeline
Week 1
2–3 kg (mostly water weight)
Weeks 2–8
0.5–1 kg per week
Months 2–4
Visible body recomposition — shape changes clearly
−20 kg target
5–6 months of consistent work
At 23, your metabolism is fast, you recover quickly, and you have time on your side. The only thing that can stop you is inconsistency — not genetics, not belly fat, not your starting weight. Show up 5 days a week, eat as described, and you will not recognise yourself in 6 months.