This will be a new start!!
If and only if you follow exactly what is outlined in the program, I
promise you the best shape of your life. We only have 12 weeks to get this done. Although once
completely there is a very much possibility that it will continue in your life. It happened to me and
I am sure you will see the same results and motivation from it as you progress.
The main focus in the program is NOT weight training. You already have experience with
weights, and I don't think we need to put a lot of focus on it. However, the majority of focus
should be on everything before and after your weight training. In Fact that is what will drive your
progress. This will be a no bull shit program. You follow, you will see results; You slack or laze
out you will not- It’s that simple. DO NOT start this if you are not confident or don’t feel like you
are ready. DO NOT half ass this!!! I am trusting my time and energy on you and I expect the
same in return.
One thing I expect you to do is to COMMUNICATE. Whatever the concern, small or big, it
doesn’t matter, let me know. With my trainer that is what helped me make changes when I felt
like I am stuck.
Here is how we are going to do this.
Weight Training:
As I mentioned our emphasis on this will be very little. But that does not mean you can skip this.
You will be doing 5 days of weight training (Monday-Friday) along with Cardio twice a day and 2
days of active rest(saturday-Sunday) which is just cardio two sessions a day. Your Diet changes
accordingly these days.
Each set I expect you to reach failure. Focus on the negative (For example, when doing bicep
curl, take at least 2 secs when coming down). Same applies to each and every exercise. Select
weight such that you cannot do anymore after 10 reps and then punch in 2-3 more. Focus on
your form. Make sure rest between sets is not more than 45 secs and rest between each
exercise is not more than 2 mins. Make sure you have at least 7 hours in between your cardio
sessions. You can easily find out about the right form from simple google search or I am always
there if you have questions.
Day-1: Legs and Abs
Leg extensions- 4 sets of 15-20 reps
Regular Squats- 4 sets of 12-15 reps
Narrow stance squats- 4 sets of 12-15 reps
Weighted lunges - 4sets of 12-15 reps
Lying leg curl- 4 sets of 12-15 reps
Seated leg curl- 4 sets of 15-20 reps
Weighted sit ups- 4 sets to failure
Rope crunches- 4 sets to failure
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day-2: Chest and Calves
Butterflies- 4 sets of 15-20 reps
Incline dumb bell press- 4 sets of 12-15 reps
Flat bench dumb bell press- 4 sets of 12- 15 reps
Leverage chest press- 4 sets of 12-15 reps
Cable flies- 4 sets of 15 -20 reps
Incline cable flies- 4 sets of 15-20 reps
Standing calf raises - 5 sets of 20-25 reps
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day 3: Back
Narrow Grip Pull downs- 4 sets of 15-20 reps
Wide grip Pull downs - 4 sets of 15-20 reps
Straight arm pull downs- 4 sets of 20-25 reps
Bent over rows - 4 sets of 12-15 reps
Cable rows - 4 sets of 12-15 reps
Hyper extensions (weighted or normal)- 4 sets of 20-25 reps
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day 4: Shoulders and Abs(lower)
Seated overhead dumb bell press- 4 sets of 12-15 reps
Dumb bell side raise- 4 sets of 15-20 reps
Dumb bell Front Raise- 4 sets of 12-15 reps
Barbell upright row- 4 sets of 12- 15 reps
Military press- 4 sets of 12-15 reps
Dumb bell delt row bent over- 4 sets 12-15 reps
Lying leg raises - 4 sets to failure
Hanging leg raise- 4 sets to failure
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day 5: Arms and Calves:
Tricep pushdown v-bar- 3 sets of 15-20 reps
Overhead tricep extension- 3 sets of 15-20 reps
Skull crushers- 3 sets of 12-15 reps
Dumb bell kick backs or Dips - 3 sets of 12-15 reps
Barbell curl- 3 sets of 12-15 reps
Dumb bell concentration curls- 3 sets of 12-15 reps
Rope Hammer curls- 3 sets of 12-15 reps
Cable concentration curls- 3 sets of 15-20 reps
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day 6: Active rest
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Day 7: Active rest
Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min very high
intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Afternoon Cardio- 30 mins(3-5 mins warm up, 5 min high intensity, 3 min low intensity, 2 min
very high intensity, 5 mins low intensity, 5 mins high intensity, 5 mins cooldown)
Nutrition:
On training days you will need to eat 6 meals. DO NOT focus on the number of calories, but the
marcos. If you are working out in the morning(Best way) Here is a sample breakdown of your
meals. No Carbs after 2:30 PM any given day. Space your meals 2-3 hours. Do a 10 min light
cardio after every meal(walking etc.)
Upon waking up, have 30 ml of lime juice mixed with 30 ml of apple cider vinegar and a scoop
of greens. Probiotic, testosterone booster. Fish oil 1 serving
Meal-1 At Least half hour before workout Oatmeal- 50gms of oats, 1 scoop whey isolate, 50
gms of blue berries(optional). Add cinnamon for flavor
Pre workout 10 mins before workout
1 scoop post workout shake with creatine between weight and cardio sessions
Meal-2 Within an hour post workout and cardio chicken rice- 100 gms of boiled chicken with
onions and garlic, along with spinach and 50 gms of rice. Use only ½ tbsp of oil to fry(coconut
oit preferred). Alternative- 150gms of chicken curry (more chicken, very little gravy) along with
50 gms of rice
Take a serving of cleanburn along with
Meal-3: Same as meal 2
Meal-4: Same as meal 2, but with no rice
Meal-5: Chicken liver -100gms with onion(fry liver in air fryer or 1tbsp oil per pound of meat)
Meal-6(2 hours before bed): 2 scoops of Plantein or casein and 5 almonds and fish oil serving. If
needed and available start taking CBD for a sound sleep (One day on and one day off)
On non training days remove the post workout meal and you will only have 5 meals.
MOST IMPORTANT ROUTINE:
● No electronics after 7PM and need to sleep by 9PM max
● 8 hours of sleep at a stretch during night and no naps during day
● Cold shower on waking up for at least 3-5 mins every day
● Sit in sun for at least 10 mins and meditate at least 5 mins
● Earthing for 10-15 mins a day(stand in grass or dirt with no shoes)
● Ice bath 3-5 times a week followed by shower with very hot water
● Journal(maintain a dairy) and record every day progress or anything that crosses
your mind
● Do a cleanse every weekend
● Stretch all muscles 10 mins
● Drink at least 1 gallon of water with 3 scoops bcaas, 3 scoops glutamine and 3
scoops aminos. I normally fill up my gallon bottle and mix all the stuff and drink it
throughout the day. On weight training days, I also mix 3 scoops of citrulline.
Again I can't stress enough how important it is to stick to the schedule listed above which will
not only help you transform, but also have potential to fix any medical conditions you might
have. Get your health checkups before, at midpoint and post program to validate the progress.
