Gym Workout Plans in Dushanbe, Tajikistan

Gym Workout Plans, done properly — from anywhere in Dushanbe

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 Dushanbe local time

Every time below is computed for Dushanbe's own timezone (Asia/Dushanbe), daylight-saving aware, for the week of 26 Sep 2026. Classes stream live from India (IST) — you join from Dushanbe with nothing to convert.

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 Dushanbe.

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 Dushanbe

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (5 Sep 2026). Checkout runs in INR from the plans page — international cards work normally.

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