1. Weight Loss Plan
Workout Routine (4 Days a Week):
- Day 1: Full Body HIIT (30s on, 30s off x 4 rounds)
* Jumping Jacks, Push-Ups, Mountain Climbers, Bodyweight Squats
- Day 2: LISS Cardio (45 min walk or incline treadmill)
- Day 3: Core + HIIT
- Day 4: Strength Training (3 sets of 12-15)
* Dumbbell Rows, Goblet Squats, Overhead Press, Lunges
Diet Tips:
- Calorie deficit (eat ~500 calories below maintenance)
- High protein (chicken, turkey, fish, beans)
- Avoid sugar, soda, fried foods
- Drink 3L of water daily

2. Bulking & Muscle Building Plan
Workout Routine (5 Days a Week):
- Day 1: Chest & Triceps
* Bench Press, Incline Dumbbell Press, Dips - 4 sets of 8-12
- Day 2: Back & Biceps
* Pull-Ups, Rows, Bicep Curls - 4 sets of 8-12
- Day 3: Legs
* Squats, Lunges, Leg Curls, Calf Raises - 4 sets of 12
- Day 4: Shoulders
* Overhead Press, Lateral Raises, Rear Delt Flys - 4 sets of 12
- Day 5: Arms + Core Burnout
Diet Tips:
- Calorie surplus (eat ~300-500 calories above maintenance)
- Protein-rich meals (beef, chicken, eggs, oats)
- 5-6 meals a day, track macros
- Use supplements like creatine & BCAAs for recovery

3. Get Lean & Build Muscle Plan
Workout Routine (5 Days a Week):
- Day 1: Upper Body Push (Chest, Shoulders, Triceps)
- Day 2: Upper Body Pull (Back, Biceps)
- Day 3: Cardio + Core
- Day 4: Legs + Glutes
- Day 5: Full Body Burn (Functional Training)
All exercises 4 sets of 10-15 reps, include supersets & drop sets.
Diet Tips:
- Eat at maintenance or slight deficit
- High protein, moderate carbs, low sugar
- Intermittent fasting optional (16:8)
- Include green superfoods, beetroot, and hydration strips