— Page i
Burn & Build · Week 1 · Day 1
Lower-body push · anatomy-first · home + gym variants
A1
Goblet Squat
Quads · Glutes · Anterior Core
Sets4
Reps10–12
Tempo3-1-1
Rest90 sec
"Heels rooted. Chest tall. The dumbbell sits at your sternum, not your collarbone — that bracing detail is the whole point of the goblet variant."
Home variant: backpack with 8–12 kg of books, held at the chest. Use a folded towel under both heels if ankle dorsiflexion is limited. We'd rather you build the squat pattern correctly than load it incorrectly.
A2
Romanian Deadlift
Hamstrings · Glutes · Erector Spinae
Sets4
Reps8–10
Tempo3-2-1
Rest90 sec
"Hinge first, knees soft second. The bar travels along the thigh — not in front of it. Feel the stretch in the hamstring before the bottom of the rep."
If your hamstrings haven't been loaded properly in months, this lift is going to humble you in week one. Don't chase weight — chase the feeling. By week three, the load takes care of itself.
B1
Walking Lunge
Quads · Glutes · Adductors · Anti-rotation core
Sets3
Reps10 / leg
Tempocontrolled
Rest75 sec
"Step long enough that the front knee tracks over the middle of the foot. Short steps light up the quads; long steps light up the glutes. We want the glutes — step long."
B2
Hip Thrust
Glute Max · Hamstrings · Anti-extension core
Sets3
Reps12–15
Tempo2-2-2
Rest75 sec
"Posterior tilt at the top. Ribs down, glutes squeezed, two-second hold. If your lower back is doing the work, you're hyperextending — drop the weight and re-find the squeeze."
C
Standing Calf Raise + Plank Finisher
Gastrocnemius · Soleus · Anti-extension core
Sets3
Reps / Hold15 + 45s
Rest60 sec
"Calves under load, then straight into a plank. The calf-pump-to-plank transition is part of the design — it teaches your trunk to brace under fatigue."
— Page ii
Indian Meal Plan · Day 1
Vegetarian and non-vegetarian splits · macros locked · 1,950 kcal target
06:30 · Pre-train
Black coffee + 1 banana
Quick-acting carbs for fuel without spiking insulin. Caffeine optional but useful within 90 min of training.
P 1gC 27gF 0gkcal 110
09:00 · Breakfast
Paneer bhurji + 2 multigrain rotis + curd
120g paneer, 2 rotis (~30g each), 100g low-fat dahi. Onion-tomato bhurji with green chilli. Cook paneer in 5g ghee.
P 32gC 56gF 22gkcal 552
13:00 · Lunch
Rajma + brown rice bowl + cucumber raita
150g rajma (cooked weight), 80g cooked brown rice, 100g raita. Cumin tadka, no cream.
P 24gC 78gF 8gkcal 480
17:00 · Snack
Whey shake + 30g almonds
1 scoop whey isolate in water + 30g raw almonds. The fat slows the protein release before evening session.
P 30gC 8gF 17gkcal 290
20:30 · Dinner
Moong dal + sautéed paneer + sabzi (palak)
1 cup moong dal, 80g paneer in 3g oil, 200g palak with garlic. No roti at dinner this week.
P 32gC 28gF 18gkcal 432
Non-Vegetarian
Day 1 — Non-Veg
06:30 · Pre-train
Black coffee + 1 banana
Same as veg — pre-train fuel is identical across both tracks.
P 1gC 27gF 0gkcal 110
09:00 · Breakfast
4 egg whites + 2 whole eggs + 2 multigrain rotis
Bhurji-style with onion + green chilli. Cooked in 5g ghee. Side of 100g curd.
P 38gC 50gF 18gkcal 522
13:00 · Lunch
Chicken curry + brown rice bowl + raita
150g cooked chicken, light onion-tomato gravy (no cream, 5g oil), 80g brown rice, 100g raita.
P 42gC 70gF 12gkcal 540
17:00 · Snack
Whey shake + 30g almonds
Identical to the veg track at this slot. Protein-fat combo, no carbs.
P 30gC 8gF 17gkcal 290
20:30 · Dinner
Grilled fish + moong dal + sautéed greens
160g grilled rohu or any white fish, 1 cup moong dal, 200g spinach with garlic. Squeeze of lime, no roti.
P 38gC 26gF 12gkcal 380