Gym Workout Plans in Praia, Cabo Verde
Maddy coaches clients in Praia online — live classes stream in Praia's own local time, and every programme is built from your Body Scan answers. FitnessByMaddy is an online coaching service by design: there is no physical location in Praia, and you never need one. Your coach, your plan, and your check-ins reach you wherever in Cabo Verde you train.
Local time zone
Cape Verde Standard Time
Atlantic/Cape_Verde · UTC-1 today
City population
≈ 137,868
approx. city population
Live classes / week
16 sessions
streamed live · joined from Praia
Gym Workout Plans, done properly — from anywhere in Praia
Most gym workout plans are written for an imaginary gym. Maddy's are written for yours. After the Body Scan, your programme is built from the equipment you actually have — full commercial floor, hotel gym, or a rack and dumbbells — with exercises drawn from a coached movement library and substitutions listed for busy-gym days when the squat rack is taken. The split matches your real week: three, four, five, or six days, structured so every major movement pattern — squat, hinge, push, pull, carry, core — is trained across the week. Progression rules are printed on the plan itself: when to add load, when to add reps, and a deload every fourth week. Check-ins keep the plan honest against your logbook. You stop wandering between machines and start running a programme with a direction.
Live-class timetable in Praia local time
Every time below is computed for Praia's own timezone (Atlantic/Cape_Verde), daylight-saving aware, for the week of 5 Sep 2026. Classes stream live from India (IST) — you join from Praia with nothing to convert.
| Class | Praia time | IST reference | Length |
|---|---|---|---|
| HIIT & Fat Loss (Live) | Mon 12:00 AM | Mon 6:30 AM IST | 45 min |
| Women's Only (Live) | Mon 11:00 AM | Mon 5:30 PM IST | 45 min |
| Strength (Live) | Mon 1:30 PM | Mon 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Tue 4:30 AM | Tue 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Tue 12:30 PM | Tue 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Wed 12:00 AM | Wed 6:30 AM IST | 45 min |
| Women's Only (Live) | Wed 11:00 AM | Wed 5:30 PM IST | 45 min |
| Strength (Live) | Wed 1:30 PM | Wed 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Thu 4:30 AM | Thu 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Thu 12:30 PM | Thu 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Fri 12:00 AM | Fri 6:30 AM IST | 45 min |
| Women's Only (Live) | Fri 11:00 AM | Fri 5:30 PM IST | 45 min |
| Strength (Live) | Fri 1:30 PM | Fri 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Sat 4:30 AM | Sat 11:00 AM IST | 45 min |
| Strength (Live) | Sat 11:00 AM | Sat 5:30 PM IST | 60 min |
| Worldwide Live Session | Sun 12:30 PM | Sun 7:00 PM IST | 60 min |
16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Praia.
The method — how Maddy coaches this
- Built from your actual equipment list — commercial floor, hotel gym, or a rack and dumbbells.
- Splits matched to your real week: 3 to 6 days, every major movement pattern covered.
- Each exercise ships with substitutions for the day the rack is taken.
- Progression printed on the plan: when to add load, when to add reps, when to deload.
- Logbook-driven check-ins keep the programme honest and the next block earned.
Who this is for:
- Members who pay for a gym every month and improvise every session.
- Travellers and shift workers who need a plan that flexes with equipment and time.
What it costs in Praia
6-Week Fat-Loss Plan
₹1,499
12-Week Custom Plan
₹5,999
A plan written for your exact gym and week is by definition custom — the 12-week plan is that, with progression coached.
See the full plan →Live 1-on-1 Coaching · 12 Sessions
₹20,000
Prices are billed in INR. Local figures are approximate conversions at mid-market rates (). Checkout runs in INR from the plans page — international cards work normally.
Common questions
I only get to the gym 3 days a week — is that enough?
Yes, if those days are structured. A well-built 3-day full-body or upper/lower split covers every movement pattern; the plan makes the days you do show up count.
Can the plan work around my gym's missing equipment?
That is the point of building it from your equipment list. Every exercise ships with substitutions, so a missing machine or a taken rack changes the tool, not the stimulus.
What if I travel a lot for work?
Travel weeks get a written variant — hotel-gym and bodyweight versions of your sessions — so the block continues instead of restarting after every trip.
Does Maddy coach in Praia?
Yes — online. FitnessByMaddy does not operate a gym in Praia; Maddy writes plans for Praia clients around the gyms and equipment they already use, and coaches them through weekly check-ins.
Explore more
More coaching in Praia:
Training in Praia starts with a scan, not a sales call.
Maddy builds the plan around your exact body, schedule, and food — wherever in Praia you train. It takes 3 minutes.
Start My Body Scan → 11 questions · 3 min · free · no card yet