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Free workout & diet plans that follow the science.
Evidence-based Upper/Lower and Push-Pull-Legs splits built on 6-10 hard sets per muscle per week, plus an Indian cutting diet. View them online with interactive equipment variations or download the printable PDF.
4-Day Routine · Optimal Frequency
Upper / Lower Split
Ideal for intermediate lifters seeking 2x weekly muscle frequency with 72-hour recovery windows and low axial fatigue.
3-6 Day Routine · Classic Bodybuilding
Push Pull Legs Split
Organizes muscle groups strictly by biomechanical movement patterns to completely avoid overlapping muscle fatigue.
Diet plans
2,000 kcal · 4 meals · High Protein
Indian Cutting Diet Plan
High protein, balanced carbs and controlled calories to lose fat while keeping muscle and training performance. Built on everyday Indian food.
View the plan & recipes →Need different calories? Get your number with the calorie calculator and split it with the macro calculator.