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Workout Plans for India: Complete Resource Hub
Structured training plans for every stage — from your first 3-day routine to intermediate splits and plans for specific body types.
✅ Evidence-based🇮🇳 India-specific📋 Sets & reps included
New to the Gym? Start Here
3-Day Full Body Workout Plan
The most recommended structure for beginners — full-body training, 3 times a week.
All Workout Plans
💪Beginner
3-Day Full Body Workout Plan
A complete beginner full-body routine trained 3 times a week, with exercises, sets, reps and a clear progression method.
⏱ 8 minRead →
🏋️Intermediate
4-Day Upper/Lower Workout Plan
For intermediate lifters ready to add volume — two upper days, two lower days, built around compound lifts.
⏱ 8 minRead →
⚡No Equipment
HIIT Workout Plan for Beginners
A safe, effective 4-week HIIT programme — no equipment needed, just 20 minutes per session.
⏱ 7 minRead →
📈Hardgainers
Muscle Building for Skinny Guys
A practical training and diet plan for naturally thin ('hardgainer') men trying to build muscle in India.
⏱ 8 minRead →