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Demo · Body

An example training week.

This is an illustration of how a week looks. A real plan is built for you from your own goal, equipment, and time, then progressed week to week from the numbers you log.

Day 1 · Lower strength

Warm up thoroughly before the first working set.

Back squatcore liftHeavy strength
  • -3 working sets: 3 reps, RPE 8-9, rest 3-5 min

Progression: All 3 sets clean (RPE 9 or under): add 2.5kg next time. First set unclean or any set missed: hold the weight and retry.

Romanian deadliftaccessoryStrength builder
  • -5 working sets: 5 reps, RPE 7, building to 8-9 by set 5, rest 2-3 min (Same weight across all 5 sets.)

Progression: All 5 sets at 5 clean reps: add 2.5kg next time. Four sets of 5 and a last set of 3-4: hold and hit it next time. Any set under 3: drop to your last clean weight.

Walking lungeaccessoryHypertrophy Accessory
  • -3 working sets: 8-12 reps, RPE 7-8, rest 90 sec to 2 min

Progression: All 3 sets at 12: add 2.5kg and drop back to 8-10. Otherwise add a rep per set within the range.

Day 2 · Easy run

Easy run
  • -Main set: 30 min continuous
  • -Pace: Conversational. Full sentences possible.
  • -Heart rate: 60-70% of max (Zone 2)
  • -RPE: 3-4 out of 10

If you cannot speak in full sentences, slow down. Most beginners run easy runs too fast.

Day 3 · Upper strength

Bench presscore liftHeavy strength
  • -3 working sets: 3 reps, RPE 8-9, rest 3-5 min

Progression: All 3 sets clean (RPE 9 or under): add 2.5kg next time. First set unclean or any set missed: hold the weight and retry.

Pull-upaccessoryBodyweight progression
  • -3 working sets: tier target (Foundation 8-15, Build 12-20, Advanced 15-25 or a harder variation) reps, rest as needed (Progress via tempo or a harder variation, not just load.)

Progression: Top of the rep range on all 3 sets for two sessions running: progress the variation, or add tempo, or add a pause. Mid-range: aim for the top next time. Below the bottom: regress to an easier variation.

Overhead presscore liftStrength builder
  • -5 working sets: 5 reps, RPE 7, building to 8-9 by set 5, rest 2-3 min (Same weight across all 5 sets.)

Progression: All 5 sets at 5 clean reps: add 2.5kg next time. Four sets of 5 and a last set of 3-4: hold and hit it next time. Any set under 3: drop to your last clean weight.

Day 4 · Conditioning

Interval run
  • -Warm-up: 10 min easy jog plus dynamic stretches
  • -Main set: 6 x (400m hard) / (90s easy)
  • -Heart rate: 85-95% of max on the efforts
  • -RPE: 8-9 on the efforts, hard but not maximal
  • -Cool-down: 10 min easy jog plus stretching

Recovery walks are non-negotiable. Walking, not jogging hard, is what makes intervals work.

Yours is built for you.

The coach generates your plan from your questionnaire and adjusts it as you train. This week is only an example.

See what is inside

Waheguru Ji Ka Khalsa, Waheguru Ji Ki Fateh.