💪 Workout Guide

Push-Pull-Legs split for building strength and muscle

🔥 Push Day

Chest, Shoulders, Triceps — 7 Exercises

Incline Dumbbell Press

Builds upper chest and shoulders. Set bench at 30–45°, kick dumbbells into position, keep chest up, shoulder blades pulled down, feet planted. Press to full lockout, lower under control.

Sets/Reps: 4 × 8-12

Flat Dumbbell Fly

Chest isolation emphasizing stretch. Lie flat with dumbbells above chest, slight elbow bend. Open arms in wide arc until deep stretch, then squeeze back together.

Sets/Reps: 3 × 10-12

Weighted Dips

Powerful compound for chest, triceps, shoulders. Lean forward for chest, stay upright for triceps. Lower until arms parallel, press back with control.

Sets/Reps: 3 × 8-10

Seated Dumbbell Shoulder Press

Best for building defined shoulders. Sit upright with back supported, dumbbells at shoulder level. Press overhead in controlled motion.

Sets/Reps: 4 × 8-10

Dumbbell Lateral Raises

Isolates side delts for shoulder width. Stand tall, slight elbow bend, raise arms to shoulder height. Lead with elbows, not hands.

Sets/Reps: 3 × 12-15

Overhead Triceps Extension

Targets long head of triceps. Hold dumbbell overhead, lower behind head for full stretch, extend back to lockout. Keep elbows close to head.

Sets/Reps: 3 × 10-12

V-Crunches

Core finisher. Start flat, contract abs to lift arms and legs into "V" shape. Lower slowly, maintain tension. Don't pull on neck.

Sets/Reps: 3 × 15-20

📝 Push Day Notes

  • Order: Compound → Accessory → Isolation → Core
  • Progressive overload: Track weights/reps weekly
  • Recovery: 48-72 hrs before repeating push muscles

💪 Pull Day

Back, Biceps, Rear Delts — 7 Exercises

Pull-Ups (or Lat Pulldown)

King of back exercises. Hang from bar, pull chest toward bar, lower slow. Use assisted machine if needed. Drive elbows down, no half reps.

Sets/Reps: 4 × 6-12

Barbell Rows

Builds mid-back thickness. Hinge at hips, flat back, pull barbell to lower ribs, lower slow. Brace core, squeeze shoulder blades.

Sets/Reps: 3 × 8-10

Seated Cable Row

Great for back thickness. Sit tall, neutral spine, pull handle to midsection, control back. Chest up, pull with elbows.

Sets/Reps: 3 × 10-12

Face Pulls

Essential for rear delts and rotator cuff. Use rope at cable station, pull toward forehead, elbows high. External rotate shoulders. Never skip this.

Sets/Reps: 3 × 12-15

Dumbbell Bicep Curls

Classic bicep builder. Hold dumbbells, curl up, rotate palms forward, lower slow. Keep elbows tucked and stationary.

Sets/Reps: 3 × 10-12

Hammer Curls

Targets brachialis for arm thickness. Neutral grip, curl up, squeeze, lower under control. Keep wrists straight, elbows close.

Sets/Reps: 3 × 8-12

Reverse Fly

Finishes rear delts and upper back. Hinge forward, raise dumbbells to shoulder level. Lead with elbows, slow control.

Sets/Reps: 3 × 12-15

📝 Pull Day Notes

  • Order: Compound → Accessory → Isolation → Rear Delts
  • Joint health: Never skip face pulls or rotator cuff work
  • Increase load when hitting top reps with perfect form

🦵 Leg Day

Quads, Hamstrings, Glutes, Calves — 5 Exercises

Barbell Squats

King of all exercises. Bar on upper back, brace core, squat deep with control, drive up through heels. Back straight, chest up, knees in line with toes.

Sets/Reps: 4 × 8-12

Bulgarian Split Squats

Unilateral quad and glute builder. Rear foot elevated, lunge down until thigh parallel, push through front heel. Keep torso upright.

Sets/Reps: 3 × 10-12 per leg

Leg Extensions

Quad isolation. Extend legs fully, squeeze quads at top, lower under control. Keep hips tight against seat.

Sets/Reps: 3 × 12-15

Lying Leg Curls

Hamstring isolation. Curl pad toward glutes, control back down. Keep hips pressed down, squeeze hard at top.

Sets/Reps: 3 × 12-15

Standing Calf Raises

Builds calves and ankle stability. Raise heels as high as possible, lower slow with full stretch. Pause at top.

Sets/Reps: 4 × 15-20

📝 Leg Day Notes

  • Form always comes before weight — don't ego lift
  • Warm up well to protect knees and hips
  • Stretch quads, hamstrings, and calves after training

🍎 Nutrition for Muscle Gain

Diet principles for building muscle

If you're naturally skinny, gaining muscle requires eating more than you burn while keeping food quality high.

Key Principles:

  • Calorie Surplus: Track meals, add 400-500 extra calories daily
  • Protein is King: 1.6-2g per kg bodyweight. Paneer, dal, eggs, chicken, whey
  • Carbs for Energy: Rice, roti, oats, potatoes — don't fear carbs
  • Healthy Fats: Nuts, peanut butter, ghee, olive oil
  • Eat Frequently: 5-6 smaller meals beat 2 huge ones
  • Train & Rest: Muscles grow during sleep, not just in the gym

💡 Remember: Don't bulk with junk food — you'll only gain fat. Stick to whole foods, train hard, sleep well.

🧪 Supplements I Use

These are the basics that actually matter. No fancy stacks — just what works for most people starting out.

Protein

Whey Protein

If you're struggling to hit 1.6-2g protein per kg bodyweight from food alone, whey protein fills the gap. One scoop post-workout or with breakfast does the job.

Performance

Creatine Monohydrate

The most researched supplement in fitness. 5g daily improves strength, power, and muscle recovery. Cheap, safe, and it just works.

Health

Multivitamin

Indian diets often lack Vitamin D, B12, and Zinc. A basic multivitamin covers the gaps. Not magic — just insurance for your nutrition.