Today's Workout
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Duration: 60-75 minutes
Daily Motivation
"The only bad workout is the one that didn't happen."
You're stronger than your excuses!
Recent Achievements
Consistency Streak
Calculating your streak...
Monday - Chest Day
60-75 minOverall Chest
Exercises: Normal push ups, Wide push ups, Floor press
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Lower Chest
Exercises: Incline push ups, Dips, Planche push ups
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Upper Chest
Exercises: Decline push ups, Dumbbell Hammer Flys
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Middle Chest
Exercises: Diamond push ups, Dumbbell close grip press
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Tuesday - Shoulder Day
60-75 minOverall Shoulder
Exercises: Pike push ups, Arm raises
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Front Shoulder
Exercises: Front arm raises, Hindus push ups
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Side Shoulder
Exercises: Lateral raises, Arm Circle
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Rear Deltoid
Exercises: Rear delt fly, Shrugs
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 60-90 seconds
Wednesday - Abs Day
60-75 minUpper Abs
Exercises: Crunches, Jack knives, Toe touches
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 45-60 seconds
Lower Abs
Exercises: Leg raises, Reverse crunches, Reach up, V up
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 45-60 seconds
Obliques
Exercises: Bicycle crunches, Side plank hip dips, Russian twist, Heel touch
Sets: 3 sets | Reps: 15-20 reps
Intensity: High | Rest: 45-60 seconds
Full Core & Lower Back
Exercises: Plank, Mountain climbers, Superman pose, Dumbbell Romanian Deadlift, Bird Dog, Reverse Hyper
Sets: 3 sets | Reps: 15-20 reps or 30-40 sec holds
Intensity: High | Rest: 45-60 seconds
Thursday - Back Day
60-75 minLats
Exercises: Pull ups, Chin ups, Lat pulldowns
Sets: 3 sets | Reps: 10-15 reps
Intensity: High | Rest: 90-120 seconds
Upper Back
Exercises: Bent over rows, Inverted rows, Face pulls
Sets: 3 sets | Reps: 10-15 reps
Intensity: High | Rest: 90-120 seconds
Lower Back
Exercises: Hyperextensions, Good mornings, Superman holds
Sets: 3 sets | Reps: 12-15 reps
Intensity: Medium | Rest: 60-90 seconds
Traps
Exercises: Shrugs, Upright rows, Farmer's walks
Sets: 3 sets | Reps: 15-20 reps
Intensity: Medium | Rest: 60-90 seconds
Friday - Arm & Forearm Day
60-75 minBiceps
Exercises: Bicep curls, Hammer curls, Concentration curls
Sets: 3 sets | Reps: 12-15 reps
Intensity: High | Rest: 60-90 seconds
Triceps
Exercises: Tricep dips, Overhead extensions, Skull crushers
Sets: 3 sets | Reps: 12-15 reps
Intensity: High | Rest: 60-90 seconds
Forearms
Exercises: Wrist curls, Reverse curls, Plate pinches
Sets: 3 sets | Reps: 15-20 reps
Intensity: Medium | Rest: 45-60 seconds
Saturday - Leg Day
60-75 minQuadriceps
Exercises: Squats, Lunges, Leg press
Sets: 3 sets | Reps: 12-15 reps
Intensity: High | Rest: 90-120 seconds
Hamstrings
Exercises: Deadlifts, Leg curls, Good mornings
Sets: 3 sets | Reps: 12-15 reps
Intensity: High | Rest: 90-120 seconds
Glutes
Exercises: Hip thrusts, Glute bridges, Donkey kicks
Sets: 3 sets | Reps: 15-20 reps
Intensity: Medium | Rest: 60-90 seconds
Calves
Exercises: Calf raises, Jump rope, Box jumps
Sets: 3 sets | Reps: 20-25 reps
Intensity: Medium | Rest: 45-60 seconds
Sunday - Rest Day
0 minActive Recovery
Activities: Light walking, Stretching, Mobility work
Duration: 20-30 minutes of light activity
Mental Preparation
Activities: Plan your week, Review goals, Visualize success
Duration: 15-20 minutes of planning
Nutrition Focus
Activities: Meal prep, Hydration, Nutrient timing
Duration: 60-90 minutes of preparation
Daily Schedule
Follow this daily routine to maximize your progress:
Physical Workout
Morning exercise session
Study Deep-Learn
Focused learning time
Mentally Learn Facts
Mental development session
Programming Deep Learn
Coding and programming practice
Rest Day
Recovery and light activity
Note: Need to maintain sleeping time of 7.5 hours. If time is limited, need to burn sleep to complete these tasks.
Rules to Follow
Stay Far From Girls. !Jerry.
Focus on your goals and avoid distractions.
Don't Waste Time in Movies/Songs.
Use your time productively for learning and self-improvement.
Don't Waste Time In Class/Collage.
Stay focused during educational hours and maximize learning.
Don't Waste Time in Games/Reels.
Avoid time-wasting activities on digital platforms.
If Any Rules Broken - Punished (100 sitdowns)
Stay disciplined and accountable for your actions.
Progress History
This Week
Workouts Completed: 0/0
Avg Duration: 0 minutes
This Month
Workouts Completed: 0/0
Total Hours: 0 hours
App Settings
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Workout Instructions
- Always warm up for 2 minutes before starting exercises
- Follow the Push, Pull, Leg split routine
- If the split doesn't work for you, train one muscle group per day
- Monday - Chest, Tuesday - Shoulder, Wednesday - Abs, Thursday - Back, Friday - Arm & Forearm, Saturday - Leg, Sunday - Rest
- Stay consistent and track your progress