Workout Plans for Indian Gym-Goers
Evidence-based, ready-to-use training programmes for every goal, fitness level, and schedule. Each plan includes exercise selection, sets, reps, progression, and Indian diet integration.
3-Day Full Body Workout Plan for Beginners
The best starting programme for Indian beginners. Three days per week, all major muscles trained each session, with double progression built in.
4-Day Upper-Lower Split
Step up from full body training. Upper body and lower body alternated over 4 days per week for increased volume and frequency.
HIIT Workout for Indian Beginners
High-intensity interval training with no equipment. Burns maximum calories in minimum time — perfect for fat loss at home or in the gym.
Workout Plan for Skinny Guys — Gain Muscle Fast
Specific programme for ectomorphs and hard gainers. High calorie, compound-focused, with Indian diet integration to build mass efficiently.
Workout Plan for Overweight Beginners
Safe, progressive programme designed specifically for overweight beginners. Low impact, joint-friendly, and effective for fat loss from day one.
Workout Plan for Office Workers
Designed around the constraints of Indian office life — desk posture correction, time efficiency, and sessions that can be done after a long workday.