Dhanvi & Manav v2 — Our Life Dashboard

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Dhanvi's Day Pillars

📝 Daily Entry

Dhanvi's Mood

Highlight of the Day

Dhanvi's Thoughts & Reflections

Manav's Mood

Highlight of the Day

Manav's Thoughts & Reflections

Quality Time with Family

Couple Time

Progress Dashboard

Consistency, streaks, and patterns

Health Hub

6-Month Body Reset · Pure Veg

Current Weight

90 kg

Starting weight

Lost So Far

0 kg

Keep going! 💪

To Goal

20 kg

~25 weeks away

⚖️ Log Dhanvi's Weight

Weight (kg)

Date

Week

Note (optional)

📈 Dhanvi's Progress Chart

📋 Log History

01

Foundation — Machine-Only, Back-Safe

All machine-based exercises to protect your back. Learn correct form. 4 gym days/week. Focus on consistency over intensity.

90→87

Target kg

~3 kg

Fat loss

Easy

Intensity

4 days

Gym/week

01

Chest + Triceps — Push DayPUSH · BUST + ARMS · 45 MINS

Gym

▾

🌸 BUST FOCUS: Incline + Cable Fly

⚠️ Back Safe: NO barbell bench press in Month 1. Use dumbbells/cable only.

🚶	Treadmill warm-up	10 min
🏋️	Flat Dumbbell Press	3 × 12
📐	Incline Dumbbell Press	3 × 12
🔄	Cable Fly (mid-chest)	3 × 15
⬆️	Overhead Tricep Extension (cable)	3 × 15
⬇️	Tricep Pushdown (rope)	3 × 15
🧘	Plank Hold	3 × 30 sec

02

Legs + GlutesTHIGH SCULPT · 50 MINS

Gym

▾

🦵 THIGH + INNER THIGH + GLUTE

🚶	Incline Treadmill Warm-up	8 min
🦵	Leg Press	4 × 15
↔️	Hip Abductor Machine	3 × 15
↔️	Hip Adductor Machine	3 × 15
⬇️	Lying Leg Curl	3 × 15
🍑	Hip Thrust (bodyweight)	4 × 20
🧍	Standing Calf Raises	4 × 20

03

Active RecoverySTRETCH · WALK · REST

Rest

04

Back + Biceps — Arm TonePULL · 45 MINS

Gym

▾

💪 BICEP SCULPT + BACK STRENGTH

🚶	Treadmill warm-up	10 min
⬇️	Lat Pulldown (wide grip)	3 × 12
🪑	Seated Cable Row	3 × 12
🦾	Dumbbell Row (arm on bench)	3 × 12 ea
💪	Dumbbell Bicep Curl	3 × 15
🔨	Hammer Curl	3 × 12
🦟	Dead Bug (core)	3 × 8

05

Shoulders + CoreUPPER + CORE · 45 MINS

Gym

▾

🪑	Seated Dumbbell Shoulder Press	3 × 12
↔️	Lateral Raises (light!)	3 × 15
🔄	Face Pulls (cable)	3 × 15
⬆️	Front Raises	3 × 12
🧘	Plank Hold	3 × 30 sec
🦟	Dead Bug	3 × 10
🦵	Lying Leg Raises	3 × 12

06

Cardio — Incline WalkFAT BURN · 35 MINS

Cardio

▾

🚶	Incline Treadmill Walk (4°, 5.5 kmph)	30 min
🔄	Flat cool-down walk	5 min

✅ Incline walking = max calorie burn, zero joint stress, completely back safe.

07

Full RestEAT WELL · SLEEP 8 HRS

Rest

02

Build & Burn — Supersets Intro

Add supersets: two exercises back-to-back. Increase weight 10–15% from Month 1. Introduce interval cardio once a week.

87→84

Target kg

~3 kg

Fat loss

Moderate

Intensity

01

Chest + Triceps — SupersetPUSH · BUST + ARMS · 50 MINS

Gym

▾

🔥 SUPERSET: A + B with no rest between

🏋️	A: Flat DB Press + B: Pec Deck (superset)	3 × 12 each
📐	A: Incline Press + B: Cable Fly (superset)	3 × 12 each
💪	A: Tricep Pushdown + B: Kickbacks (superset)	3 × 15 each
⬆️	Overhead Tricep Ext. (heavier)	3 × 12
🧘	Plank (40 sec)	3 × 40 sec

02

Legs — SupersetTHIGH SCULPT · 55 MINS

Gym

▾

🦵	A: Leg Press + B: Goblet Squat (superset)	4 × 12 each
↔️	A: Hip Abductor + B: Hip Adductor (superset)	3 × 15 each
⬇️	Lying Leg Curl (heavier)	3 × 15
🍑	Hip Thrust (add weight plate)	4 × 15
🚶	Walking Lunges (bodyweight)	3 × 10 ea

03

Active RecoverySTRETCH + BACK RELIEF

Rest

04

Back & Biceps — SupersetPULL · ARM TONE · 50 MINS

Gym

▾

⬇️	A: Lat Pulldown + B: Seated Row (superset)	3 × 12 each
🦾	Dumbbell Row (heavier)	3 × 12 ea
💪	A: Barbell Curl + B: Concentration Curl (superset)	3 × 12 each
🔨	Hammer Curl (heavier)	3 × 12
🦟	Dead Bug + Bird Dog	3 × 10 each

05

Shoulders + AbsUPPER + CORE · 45 MINS

Gym

▾

🪑	Seated Shoulder Press (heavier)	4 × 12
↔️	Lateral + Front Raises (superset)	3 × 12 each
🔄	Face Pulls + Rear Delt Fly (superset)	3 × 15 each
🧘	Plank (45 sec) + Side Plank	3 each
🦵	Lying Leg Raises	3 × 15

06

Interval Cardio (Intro)FAT BURN · 35 MINS

Cardio

▾

🚶	Warm-up walk	5 min
⚡	Treadmill: 1 min fast walk + 2 min brisk (×8 rounds)	24 min
🧘	Cool-down walk + stretch	6 min

07

Full RestRECOVERY IS GROWTH

Rest

03

Sculpt & Define — Drop Sets + Dedicated ARM Day

Dedicated ARM day added. Drop sets for arms and thighs. Bust work gets more targeted. Midpoint check-in!

84→81

Target kg

~3 kg

Fat loss

5 days

Gym/week

01

Dedicated ARM Day 💪BICEP + TRICEP SCULPT · 50 MINS

Gym

▾

🔥 DROP SETS for arm definition

💪	Barbell Curl — DROP SET (heavy→light)	4 × 10+8+6
🔨	Hammer Curl (heavy)	4 × 12
🔄	Concentration Curl (squeeze hard)	3 × 15
⬇️	Tricep Pushdown — DROP SET	4 × 12+10+8
⬆️	Skull Crushers (EZ bar, light)	3 × 12
💪	Close-grip Push-ups	3 × 12

02

Chest — Bust Sculpt FocusPUSH · BUST LIFT · 50 MINS

Gym

▾

🌸 UPPER CHEST = BUST LIFT

📐	Incline DB Press (main bust lift)	4 × 12
🏋️	Flat Bench Press (heavier)	4 × 10
🔄	Cable Fly — DROP SET	4 × 15+12+10
🤸	Full Push-ups (toes)	3 × 10
🧘	Plank (60 sec)	3 × 60 sec

03

Active RecoveryMANDATORY STRETCH + BACK

Rest

04

Legs — Thigh Drop SetsINNER + OUTER + GLUTE · 55 MINS

Gym

▾

🦵	Sumo Squat (dumbbell, wide stance)	4 × 15
↔️	Hip Abductor — DROP SET	4 × 15+12+10
↔️	Hip Adductor — DROP SET	4 × 15+12+10
⬇️	Lying Leg Curl (heavier)	4 × 12
🍑	Hip Thrust (loaded)	4 × 15
🚶	Dumbbell Walking Lunges	3 × 12 ea

05

Back + Shoulders + CoreFULL UPPER · 55 MINS

Gym

▾

⬇️	Lat Pulldown (heavier)	4 × 12
🪑	Seated Cable Row	4 × 12
🪑	Seated Shoulder Press	4 × 12
↔️	Lateral + Front Raises (superset)	3 × 12 ea
🧘	Plank + Side Plank	3 × 45 sec each
🦵	Leg Raises	3 × 15

06

HIIT Cardio35–40 MINS

Cardio

▾

🚶	Warm-up incline walk	5 min
⚡	Elliptical: 2 min medium + 1 min hard (×10)	30 min
🧘	Stretch cool-down	5 min

07

Full RestCELEBRATE MIDPOINT! 🎉

Rest

04

Intensity & Heavy Lifting

Heavier weights, higher volume. Introduce Dumbbell RDL — back is now strong enough. 5 gym days. Visible muscle tone appearing!

81→77

Target kg

High

Intensity

5 days

Gym/week

01

Arms — Heavy DayMAX PUMP · 50 MINS

Gym

▾

💪	EZ Bar Curl (heavy)	4 × 10
🔨	Incline Dumbbell Curl (stretch)	4 × 12
🔄	Cable Curl (constant tension)	3 × 15
⬇️	Weighted Tricep Pushdown	4 × 12
⬆️	Overhead Cable Tricep Ext.	4 × 12
💪	Dips (assisted machine)	3 × 12

02

Chest + Bust (Heavy)PUSH HEAVY · 50 MINS

Gym

▾

🏋️	Flat Bench Press (heavy)	4 × 10
📐	Incline DB Press (heavy)	4 × 10
🔄	Cable Fly (all 3 angles)	3 × 15
🤸	Full Push-ups	4 × 12
🧘	Plank 60 sec + Side Planks	3 each

03

Active RecoveryYOGA · WALK · STRETCH

Rest

04

Legs — Heavy Thigh Day + DB RDLCOMPOUND MOVEMENTS

Gym

▾

✅ Introducing DB Romanian Deadlift. Hinge at hips, back flat. Start light.

🦵	Dumbbell Romanian Deadlift (intro, light)	3 × 12
🦵	Leg Press (heavy)	4 × 12
↔️	Hip Abductor + Adductor (superset)	3 × 15 each
🍑	Hip Thrust (heavy)	4 × 15
🚶	Bulgarian Split Squats (intro)	3 × 10 ea

05

Back + ShouldersFULL UPPER · 55 MINS

Gym

▾

⬇️	Lat Pulldown (heavy)	4 × 12
🪑	Seated Cable Row (heavy)	4 × 12
🪑	Shoulder Press + Lateral Raise (superset)	4 rounds
🔄	Face Pulls + Shrugs (superset)	3 × 15 each

06

Double Cardio WeekMORNING + EVENING

Cardio

▾

🌅	Morning: 30 min incline walk	AM session
🌙	Evening: 20 min elliptical HIIT	PM session

07

Full RestALMOST THERE DHANVI! 🔥

Rest

05

Peak Strength — Final Shaping

5 gym days + 2 dedicated cardio sessions. Arm isolation day added. All weights at personal best. You should see defined arms, toned thighs and lifted bust.

77→73

Target kg

Very High

Intensity

5+2 cardio

Days/week

01

Arms — Bicep Peak + Tricep DefinitionSCULPT · 50 MINS

Gym

▾

💪	EZ Bar Curl (heaviest yet)	4 × 10
🔨	Incline Dumbbell Curl + Concentration Curl (superset)	4 × 12 each
🔄	Cable Curl — DROP SET	4 × 15+12+10
⬇️	Pushdown + Overhead Ext. (superset)	4 × 12 each
💪	Dips (bodyweight)	4 × 12

02

Chest — Full Bust ProtocolPUSH · BUST PEAK · 50 MINS

Gym

▾

📐	Incline DB Press (heaviest)	4 × 10
🏋️	Flat Bench Press (heaviest)	4 × 10
🔄	Cable Crossover (all 3 angles)	4 × 15
🤸	Full Push-ups to failure	3 sets

03

Active RecoverySTRETCH + BACK CARE

Rest

04

Legs — Bulgarian Split SquatCOMPOUND LOWER · 55 MINS

Gym

▾

🦵	Bulgarian Split Squats (loaded)	4 × 12 each
🦵	DB Romanian Deadlift (heavier)	4 × 12
↔️	Hip Abductor + Adductor DROP SETS	4 × 15+12+10
🍑	Hip Thrust (heaviest)	4 × 15
🧍	Calf Raises	5 × 20

05

Arm Isolation DayFINAL SCULPT

Gym

▾

💪	Preacher Curl (peak contraction)	4 × 12
🔄	Cable Curl (constant tension)	4 × 15
⬇️	Pushdown + Overhead Ext. (superset)	4 × 12 each
💪	Dips (bodyweight)	4 × 12
🧘	Core: Plank + Side Plank + Dead Bug	Full round

06

Double Cardio WeekMORNING + EVENING

Cardio

▾

🌅	Morning: 30 min incline walk	AM session
🌙	Evening: 20 min elliptical HIIT	PM session

07

Full RestALMOST THERE! 🔥

Rest

06

Final Cut — Hello 70 kg! 🎉

Same split as Month 5. Increase all weights 10%. Reduce rest to 45 sec. Add extra set to weakest muscles. Two cardio sessions every week.

73→70

Target kg

Maximum

Intensity

5+2 cardio

Days/week

Key

Month 5 plan + final upgradesFINAL CUT PROTOCOL

Gym

▾

Month 6 is refinement — same as Month 5, push harder. Rest 45 sec between sets.

💪	Arms: +1 set everywhere + cables as finishers	Extra volume
🦵	Thighs: Add Bulgarian Split Squats	4 × 12 each
🌸	Bust: Cable Crossover finisher every session	4 × 20
🧘	Core: Plank increases to 90 sec	3 × 90 sec

06

Final Cut Cardio (2× every week)MORNING + EVENING

Cardio

▾

🌅	Morning: 40 min incline walk (5°, 6 kmph)	AM
🌙	Evening: 25 min elliptical HIIT intervals	PM

07

Rest + Celebrate! 🎉70 KG HERE WE COME!

Rest

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🌸 Bust & Chest Lifting

📐Incline DB press is your #1 bust lift exercise — prioritize it every session
🔄Cable fly from all 3 angles: upper, mid, lower — shapes the whole bust
🤸Push-ups every morning keeps chest activated daily and tightens
🧘Good posture = bust looks better — train back as hard as chest

💪 Arms — Sculpt & Define

🔥Drop sets are the fastest way to define arms — heavy, reduce weight, keep repping
💆Mind-muscle connection: squeeze bicep at top, stretch at bottom
⚡Supersets (bicep + tricep same session) maximize pump and fat burn
💧Arm fat reduces with overall fat loss + dedicated weekly arm day

🦵 Thighs & Glutes

↔️Hip abductor + adductor machines target inner/outer thigh — do them every session
🍑Hip thrust is the #1 glute exercise — drives progress in thigh tone too
🚶Incline treadmill walking specifically burns thigh fat while building calves
⚡Bulgarian split squats = the best single-leg thigh exercise after Month 4

⚠️ Back Safety Rules

🛑Never do barbell back squats or deadlifts in months 1–3
🧘Dead Bug exercise is your spinal stabilizer — do it every session
✅Plank + side plank = safest core exercises for back issues
⚖️Never skip warm-up on back + leg days — 10 min walk minimum

📋 Weekly Non-Negotiables

⚖️Weigh every Monday morning, empty stomach — log it here!
📸Weekly progress photo — same day, same lighting, same angle
💧3–3.5L water every day, no exceptions
😴7.5–8 hrs sleep — fat is burned and muscle built during sleep

🍽️ Healthy Dinner Swaps

🥟Momos: steamed > fried. Soup on the side keeps it filling
🍝Pasta: whole wheat / chickpea pasta. Paneer instead of cream
🍜Noodles: rice noodles > maida. Load with tofu + veggies
🌮Mexican: beans + curd (not sour cream), no deep-fried shell

Current Weight

82 kg

Starting weight

Lost So Far

0 kg

Keep going! 💪

To Goal

12 kg

~15 weeks away

⚖️ Log Manav's Weight

Weight (kg)

Date

Week

Note (optional)

📈 Manav's Progress Chart

📋 Log History

01

Foundation — Learn the Movements

Dumbbell-based exercises only. Learn correct form on all movements. 4 gym days/week. Build the habit — consistency over intensity.

82→80

Target kg

~2 kg

Fat loss

4 days

Gym/week

01

Chest + Triceps — Push DayPUSH · 45 MINS

Gym

▾

🔵 CHEST WIDTH + TRICEP DEFINITION

🚶	Treadmill warm-up	10 min
🏋️	Flat Dumbbell Press	4 × 12
📐	Incline Dumbbell Press	3 × 12
🔄	Cable Fly (mid-chest)	3 × 15
⬆️	Overhead Tricep Extension (cable)	3 × 15
⬇️	Tricep Pushdown (rope)	3 × 15
🧘	Plank Hold	3 × 30 sec

02

Legs — Quad & HamstringLOWER BODY · 50 MINS

Gym

▾

🦵	Goblet Squat (dumbbell)	4 × 15
🦵	Leg Press	4 × 15
⬇️	Lying Leg Curl	3 × 15
🦵	Leg Extension	3 × 15
🧍	Calf Raises	4 × 20
🍑	Hip Thrust (bodyweight)	3 × 20

03

Active RecoverySTRETCH · WALK · REST

Rest

04

Back + Biceps — Pull DayPULL · 45 MINS

Gym

▾

🚶	Treadmill warm-up	8 min
⬇️	Lat Pulldown (wide grip)	4 × 12
🪑	Seated Cable Row	3 × 12
🦾	Dumbbell Row (arm on bench)	3 × 12 ea
💪	Dumbbell Bicep Curl	3 × 15
🔨	Hammer Curl	3 × 12
🦟	Dead Bug (core stability)	3 × 8

05

Shoulders + CoreUPPER + CORE · 45 MINS

Gym

▾

🪑	Seated Dumbbell Shoulder Press	4 × 12
↔️	Lateral Raises	3 × 15
🔄	Face Pulls (cable)	3 × 15
⬆️	Front Raises	3 × 12
🧘	Plank Hold	3 × 40 sec
🦟	Dead Bug	3 × 10
🦵	Hanging / Lying Leg Raises	3 × 12

06

Cardio — Incline Walk Fat BurnFAT BURN · 35 MINS

Cardio

▾

🚶	Incline Treadmill Walk (4°–5°, 5.5–6 kmph)	30 min
🔄	Flat cool-down walk	5 min

✅ Incline walking = high calorie burn, zero joint stress. Target heart rate 126–146 bpm.

07

Full RestEAT WELL · SLEEP 8 HRS

Rest

02

Build & Burn — Supersets + Barbell Intro

Introduce barbell bench press and barbell back squats. Add supersets. Increase weights 10–15% from Month 1.

80→78

Target kg

Moderate

Intensity

4–5 days

Gym/week

01

Chest + Triceps — Barbell IntroPUSH · BARBELL · 50 MINS

Gym

▾

🔥 SUPERSET: A + B with no rest

🏋️	Barbell Bench Press (intro — moderate weight)	4 × 10
🔄	A: Cable Fly + B: Dumbbell Press (superset)	3 × 12 each
📐	Incline DB Press (heavier)	3 × 12
💪	A: Tricep Pushdown + B: Overhead Ext. (superset)	3 × 15 each
🧘	Plank + Side Plank	3 × 40 sec each

02

Legs — Barbell Squat IntroLOWER BODY · 55 MINS

Gym

▾

🏋️	Barbell Back Squat (intro — light bar)	4 × 10
🦵	A: Leg Press + B: Goblet Squat (superset)	3 × 12 each
⬇️	Romanian Deadlift with Dumbbells (intro)	3 × 12
⬇️	Lying Leg Curl (heavier)	3 × 15
🚶	Walking Lunges (bodyweight)	3 × 10 ea
🧍	Calf Raises	4 × 20

03

Active RecoverySTRETCH + MOBILITY

Rest

04

Back + Biceps — SupersetPULL · 50 MINS

Gym

▾

⬇️	A: Lat Pulldown + B: Seated Row (superset)	4 × 12 each
🦾	Dumbbell Row (heavier)	3 × 12 ea
💪	A: Barbell Curl + B: Hammer Curl (superset)	3 × 12 each
🔄	Concentration Curl	3 × 12
🦟	Dead Bug + Bird Dog	3 × 10 each

05

Shoulders + AbsUPPER + CORE · 45 MINS

Gym

▾

🏋️	Standing Barbell OHP (intro)	3 × 10
🪑	Seated Shoulder Press (heavier)	3 × 12
↔️	A: Lateral Raises + B: Front Raises (superset)	3 × 12 each
🔄	Face Pulls + Rear Delt Fly (superset)	3 × 15 each
🧘	Plank (50 sec) + Side Plank	3 each

06

Interval Cardio (Intro)FAT BURN · 35 MINS

Cardio

▾

🚶	Warm-up walk	5 min
⚡	Treadmill: 1 min jog + 2 min brisk walk (×8 rounds)	24 min
🧘	Cool-down walk + stretch	6 min

07

Full RestRECOVERY IS GROWTH

Rest

03

Strength Phase — Deadlifts + Drop Sets

Introduce conventional deadlift — the king of all exercises. Drop sets for arms. 5 gym days. Visible muscle definition starts appearing.

78→76

Target kg

Moderate+

Intensity

5 days

Gym/week

01

Pull Day — Deadlift FocusBACK · DEADLIFT · 55 MINS

Gym

▾

🔥 DEADLIFT = TOTAL BODY FAT BURNER

⚠️ Start at 50–60% of your max. Hinge at hips, back flat, bar close to body.

🏋️	Conventional Deadlift (intro, light-moderate)	4 × 6
⬇️	Lat Pulldown — DROP SET	4 × 12+10+8
🦾	Heavy Dumbbell Row	4 × 10 ea
🪑	Seated Cable Row (heavy)	3 × 12
🦟	Dead Bug + Bird Dog circuit	3 rounds

02

Chest — Heavy Bench DayPUSH HEAVY · 50 MINS

Gym

▾

🏋️	Barbell Bench Press (add weight vs M2)	4 × 8
📐	Incline DB Press (heavy)	4 × 10
🔄	Cable Fly — DROP SET	4 × 15+12+10
🤸	Full Push-ups	3 × 12
💪	Tricep Pushdown — DROP SET	4 × 12+10+8

03

Active RecoveryMANDATORY STRETCH

Rest

04

Legs — Squat + RDLCOMPOUND LOWER · 55 MINS

Gym

▾

🏋️	Barbell Back Squat (add 5–10 kg vs M2)	4 × 8
⬇️	Romanian Deadlift (dumbbell, heavier)	4 × 10
🦵	Leg Press — DROP SET	4 × 12+10+8
🚶	Walking Lunges (with dumbbells)	3 × 12 ea
🧍	Calf Raises (heavy)	5 × 20

05

Shoulders + ArmsUPPER · 50 MINS

Gym

▾

🏋️	Barbell OHP (standing)	4 × 8
↔️	Lateral + Rear Delt Fly (superset)	3 × 12 ea
💪	EZ Bar Curl — DROP SET	4 × 12+10+8
🔨	Hammer Curl (heavy)	3 × 12
🧘	Plank + Side Plank	3 × 50 sec each

06

HIIT Cardio (Upgraded)40 MINS

Cardio

▾

🚶	Warm-up incline walk	5 min
⚡	Elliptical: 2 min medium + 1 min hard (×10)	30 min
🧘	Stretch cool-down	5 min

07

Full RestCELEBRATE MIDPOINT! 🎉

Rest

04

Intensity & Heavy Compound Lifts

Heavier weights on Bench, Squat, Deadlift. Introduce Pull-ups. 5 gym days. Visible muscle definition. People will start noticing!

76→74

Target kg

High

Intensity

5 days

Gym/week

01

Push Day — Heavy ChestBENCH HEAVY · 50 MINS

Gym

▾

🏋️	Barbell Bench Press (heavy PR attempt)	5 × 5
📐	Incline DB Press (heavy)	4 × 10
🔄	Cable Fly (all 3 angles)	3 × 15
💪	Weighted Dips (assisted or bodyweight)	4 × 10
🧘	Plank 60 sec + Side Planks	3 each

02

Pull Day — Pull-ups + DeadliftPULL HEAVY · 55 MINS

Gym

▾

✅ Pull-ups: use assisted machine if needed. Goal = 3 × 5 unassisted by end of month.

🏋️	Conventional Deadlift (heavy)	4 × 5
⬆️	Pull-ups / Assisted Pull-ups	4 × 6–8
⬇️	Lat Pulldown (heavy)	4 × 10
🦾	Dumbbell Row (heavy)	4 × 10 ea
💪	EZ Bar Curl (heavy)	4 × 10

03

Active RecoveryMANDATORY REST

Rest

04

Legs — Heavy Squat + BulgarianLOWER HEAVY · 55 MINS

Gym

▾

🏋️	Barbell Back Squat (heaviest yet)	5 × 5
⬇️	Romanian Deadlift (heavier)	4 × 10
🦵	Bulgarian Split Squats (intro)	3 × 10 ea
🦵	Leg Press (heavy)	4 × 12
🧍	Calf Raises (heavy)	5 × 20

05

Shoulders + Full ArmsUPPER · 50 MINS

Gym

▾

🏋️	Barbell OHP (standing, heavy)	4 × 6
↔️	Lateral Raises — DROP SET	4 × 15+12+10
💪	EZ Bar Curl — DROP SET	4 × 10+8+6
🔨	Incline Dumbbell Curl	3 × 12
💪	Weighted Dips	4 × 10

06

HIIT Cardio Advanced40 MINS

Cardio

▾

🚶	Warm-up incline walk	5 min
⚡	Treadmill: 2 min jog + 1 min sprint (×10)	30 min
🧘	Cool-down stretch	5 min

07

Full RestRECOVERY IS GROWTH

Rest

05

Peak Strength — V-Taper Protocol

Unassisted pull-ups as main back exercise. Heavy deadlift 4×5 every week. 5 gym days + weekend cardio. Classic V-taper physique taking shape.

74→72

Target kg

Very High

Intensity

5+2 cardio

Days/week

01

Push — Max Bench DaySTRENGTH + SIZE · 55 MINS

Gym

▾

🏋️	Barbell Bench Press (personal best)	5 × 5
📐	Incline DB Press (heaviest ever)	4 × 10
🔄	Cable Fly — all 3 angles	3 × 15
💪	Weighted Dips — DROP SET	4 × 10+8+6
⬇️	Skull Crushers (EZ bar)	3 × 12

02

Pull — Deadlift + Pull-upsBACK WIDTH · 55 MINS

Gym

▾

🏋️	Conventional Deadlift (heaviest)	4 × 5
⬆️	Unassisted Pull-ups	4 × max
⬇️	Lat Pulldown (heavy) + Seated Row (superset)	4 × 10 each
💪	EZ Bar Curl — DROP SET	4 × 12+10+8
🔨	Incline Hammer Curl	3 × 12

03

Active RecoveryMANDATORY REST

Rest

04

Legs — Power Squat DayCOMPOUND HEAVY · 55 MINS

Gym

▾

🏋️	Barbell Back Squat (heaviest)	5 × 5
⬇️	Barbell RDL (heavy)	4 × 8
🦵	Bulgarian Split Squats (loaded)	4 × 12 ea
🦵	Leg Press — DROP SET	4 × 12+10+8
🧍	Calf Raises (max weight)	5 × 20

05

Shoulders — Boulder Shoulder DayUPPER · 50 MINS

Gym

▾

🏋️	Barbell OHP (standing, PR attempt)	4 × 5
↔️	Lateral Raises — DROP SET (3 weights)	4 × 15+12+10
🔄	Rear Delt Fly + Face Pulls (superset)	4 × 15 each
🧘	Plank 75 sec + Side Plank	3 each

06

HIIT + Incline Walk Double50 MINS

Cardio

▾

🌅	Morning: 30 min incline walk (5°, 6 kmph)	AM
🌙	Evening: 20 min HIIT treadmill	PM

07

Full RestALMOST AT GOAL! 🔥

Rest

06

Final Cut — Hello 70 kg! 🎉

Same as Month 5. All weights +10%. Rest reduced to 45 sec. Two cardio sessions/week minimum. The goal is right there!

72→70

Target kg

Maximum

Intensity

5+2 cardio

Days/week

Key

Month 5 plan + final upgradesFINAL CUT PROTOCOL

Gym

▾

Month 6 is refinement — same exercises as Month 5, push harder. Rest 45 sec between sets.

🏋️	Bench: +5 kg from Month 5 personal best	Every session
⬆️	Pull-ups: target 3 × 10 unassisted	Goal
🏋️	Deadlift: progressive overload every week	4 × 5
💪	Arms: +1 set everywhere + cables as finishers	Extra volume

06

Final Cut Cardio (2× every week)MORNING + EVENING

Cardio

▾

🌅	Morning: 40 min incline walk (5°, 6 kmph)	AM
🌙	Evening: 25 min HIIT treadmill sprints	PM

07

Rest + Celebrate! 🎉70 KG — DONE!

Rest

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🏋️ Chest & V-Taper

🏋️Bench press is your primary chest builder — progressive overload every week
⬇️Wide-grip lat pulldown builds the V-taper width you want
🤸Push-ups every morning keeps chest activated daily
📐Incline press builds the upper chest that pops through a shirt

💪 Arms & Shoulders

🔥Lateral raises are the #1 shoulder width builder — do them every session
🔄Drop sets are the fastest way to build arm size
💆Mind-muscle: feel the squeeze every rep, don't just move the weight
⚡Supersets (bicep + tricep) maximize pump and fat burn

🦵 Legs & Deadlifts

🏋️Squat and deadlift burn the most calories — never skip legs
⬇️Romanian Deadlifts: hinge at hips, back flat, stretch hamstring
🚶Incline treadmill walking specifically burns leg fat
⚡Bulgarian split squats = hardest and best single-leg exercise

⚡ Fat Loss Rules

🔥Compound lifts burn 3× more calories than machines
✅Calorie deficit = fat loss. ~300–500 kcal below maintenance daily
🪑Progressive overload: add 2.5 kg to big lifts every 1–2 weeks
🛑Sharp joint pain = STOP. Muscle burn = you're doing it right

📋 Weekly Non-Negotiables

⚖️Weigh every Monday morning, empty stomach — log it here!
📸Weekly progress photo — same day, same lighting
💧3–3.5L water every day, no exceptions
😴7.5–8 hrs sleep — muscle is built and fat burned during sleep

🍽️ Healthy Dinner Swaps

🥟Momos: steamed > fried. Soup on the side keeps it filling
🍝Pasta: whole wheat / chickpea pasta. Paneer instead of cream
🍜Noodles: rice noodles > maida. Load with tofu + veggies
🌮Mexican: beans + curd (not sour cream), no deep-fried shell

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