Day 1: Full-Body Strength Training

1. Barbell Squats: 3 sets of 8-12 reps

2. Dumbbell Bench Press: 3 sets of 8-12 reps
3. Lat Pulldowns: 3 sets of 8-12 reps
4. Dumbbell Shoulder Press: 3 sets of 8-12 reps
5. Romanian Deadlifts: 3 sets of 8-12 reps
6. Cable Rows: 3 sets of 8-12 reps
7. Plank: Hold for 30-60 seconds

Day 2: Cardio and Bodyweight Circuit

1. Jumping Jacks: 3 sets of 30 seconds

2. High Knees: 3 sets of 30 seconds
3. Burpees: 3 sets of 10-12 reps
4. Mountain Climbers: 3 sets of 30 seconds
5. Bicycle Crunches: 3 sets of 10-12 reps (each side)
6. Plank Jacks
Rest: 1-2 minutes between sets

Day 3: Lower Body and Core Strength Training

1. Barbell Lunges: 3 sets of 8-12 reps (each leg)

2. Leg Press: 3 sets of 8-12 reps
3. Leg Curls: 3 sets of 8-12 reps
4. Calf Raises: 3 sets of 12-15 reps
5. Hanging Leg Raises: 3 sets of 10-15 reps
6. Russian Twists: 3 sets of 10-15 reps (each side)
7. Plank: Hold for 30-60 seconds
Day 4: Cardio and Core Work
1. Jumping Jacks: 3 sets of 30 seconds
2. Burpees: 3 sets of 10-12 reps
3. High Knees: 3 sets of 30 seconds
4. Jump Squats: 3 sets of 10-12 reps
5. Mountain Climbers
6. Plank Jacks
Rest: 1-2 minutes between sets

Day 5: Upper Body and Core Strength Training

1. Barbell Bench Press: 3 sets of 8-12 reps

2. Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps
3. Cable Bicep Curls: 3 sets of 8-12 reps
4. Tricep Dips: 3 sets of 8-12 reps
5. Dumbbell Rows: 3 sets of 8-12 reps
6. Push-ups: 3 sets of 8-12 reps
7. Plank: Hold for 30-60 seconds

Day 6: Cardio and HIIT

1. Jumping Jacks: 3 sets of 30 seconds

2. Burpees: 3 sets of 10-12 reps
3. High Knees: 3 sets of 30 seconds
4. Jump Squats: 3 sets of 10-12 reps
5. Mountain Climbers
6. Plank Jacks
Rest: 1-2 minutes between sets
Day 1

Meal 1:
2 boiled eggs
1 cup of oats cooked with water
1 medium-sized banana

Meal 2:
150g grilled chicken breast
1 cup of brown rice
1 cup of mixed vegetables

Meal 3:
150g grilled fish (preferably Kerala-style)
1 cup of quinoa
1 cup of stir-fried vegetables (using minimal oil)

Meal 4:
200g paneer (cottage cheese)
1 cup of whole wheat roti
1 cup of salad (cucumber, tomato, lettuce)

Meal 5:
1 scoop of whey protein powder (mixed with water or milk)
Handful of almonds
Day 2

Meal 1:
3 boiled eggs
1 cup of oats cooked with water
1 medium-sized banana

Meal 2:
200g grilled chicken breast
1 cup of brown rice
1 cup of mixed vegetables

Meal 3:
200g grilled fish (preferably Kerala-style)
1 cup of quinoa
1 cup of stir-fried vegetables (using minimal oil)

Meal 4:
Vegetable stir-fry with tofu or paneer
1 cup of brown rice

Meal 5:
Apple slices
Handful of almonds
Day 3

Meal 1:
Scrambled tofu with spinach and cherry tomatoes
2 slices of whole-grain bread

Meal 2:
Baked chicken thighs (150g) with rosemary and garlic
1 cup of quinoa
Steamed broccoli and carrots

Meal 3:
Baked salmon with lemon and herbs (150g)
1 sweet potato, baked or mashed
Mixed leafy greens salad with vinaigrette dressin

Meal 4:
Chickpea and vegetable curry
1 cup of brown rice

Meal 5:
Carrot and cucumber sticks with hummus
Day 4

Meal 1:
Smoothie with spinach, banana, almond milk, and chia seeds

Meal 2:
Grilled lean beef steak (150g)
1 sweet potato, roasted
Grilled Brussels sprouts

Meal 3:
Stir-fried tofu with broccoli and bell peppers
1 cup of brown rice

Meal 4:
Chickpea and vegetable curry
1 cup of brown rice

Meal 5:
Sliced pear with cottage cheese
Day 1 & 4 Day 2 & 5
Dumbbell Bench Press Chin-Ups
Bench Press Smith Machine Bench Press Pull-Ups Assisted Pull-Ups
Seated Dumbbell Press T-Bar Rows
Overhead Shoulder Press Arnold Press Barbell Rows One-Arm Dumbbell Rows
Incline Barbell Press Wide-Grip Lat Pulldowns
Incline Dumbbell Press Incline Smith Machine Press Lat Pulldowns Reverse Grip Pulldowns
Tricep Pushdowns Band Pull-Aparts
Tricep Dips Close-Grip Push-Ups Face Pulls Rope Face Pulls
Wide Push-Ups Chest-Supported Dumbbell Rows
Push-Ups Decline Push-Ups Dumbbell Rows Kroc Rows
Cable Lateral Raises Neutral-Grip Pull-Ups
Lateral Raises Bent-Over Lateral Raises Chin-Ups Weighted Chin-Ups
Pec Dec Flyes Preacher Curls
Cable Flyes Machine Flyes Hammer Curls Hammer Strength Machine Curls
Military Press Chest-Supported T-Bar Rows
Arnold Press Push Press T-Bar Rows Landmine Rows
Close-Grip Pushdowns Bent-Over Rows
Close-Grip Bench Press Diamond Push-Ups Cable Rows Meadows Rows
Standing Military Press Hammer Curls
Seated Military Press Seated Smith Machine Press Bicep Curls Concentration Curl
Day 3 & 6
Front Squats
Squats Goblet Squats
Stiff-Leg Deadlifts
Romanian Deadlifts Kettlebell Swings
Hack Squats
Leg Press Bulgarian Split Squats
Donkey Calf Raises
Calf Raises Seated Calf Raises
Walking Lunges
Lunges Reverse Lunges
Sissy Squats
Leg Extensions Lying Leg Curls
Barbell Hip Thrusts
Glute Bridges Single-Leg Glute Bridges
Nordic Curls
Hamstring Curls Swiss Ball Hamstring Curls
Broad Jumps
Box Jumps Depth Jumps
Step-UpsSmith
Bulgarian Split Squats Machine Lunges
Meal 1:
3 boiled eggs
1 cup of oats cooked with water
1 medium-sized banana

Meal 2:
200g grilled chicken breast
1 cup of brown rice
1 cup of mixed vegetables

Meal 3:
200g grilled fish (preferably Kerala-style)
1 cup of quinoa
1 cup of stir-fried vegetables (using minimal oil)