Lose 4–6 kg in six weeks — and build muscle doing it.
A complete, day-by-day fat-loss programme built on the exact method Maddy uses with paying clients. Progressive strength training and a protein-anchored deficit strip fat and build muscle at the same time. You run it yourself — at home or the gym. Every set, rep, load and macro is written down for you.
NASM-CPT method · 7-day money-back guarantee · delivered the moment you pay
Six weeks. Real, measurable change.
Follow the plan and here's what the next 42 days are built to deliver.
Fat lost
A realistic, sustainable drop on the plan's protein-anchored deficit.
Visibly leaner
Waist down, definition up — clothes fit differently by week 6.
Muscle built
Strength-led training keeps — and, if you're newer, builds — muscle while you lean out.
Stronger weekly
Progressive overload means your lifts climb across all six weeks.
Fat loss and muscle gain depend on your starting point, consistency and effort — 4–6 kg is a realistic range for someone who follows the plan, not a fixed guarantee. The training is built so the weight you lose is fat, and the muscle you have stays (or grows).
Is this the right plan for you?
We'd rather point you to the correct plan than sell you the wrong one.
✅ This is for you if
- You want to lose 4–6 kg of fat without losing muscle or wrecking your metabolism
- You can train 4 days a week — either a home setup or a gym
- You're done with random YouTube workouts and want a written, progressive plan
- You want to know exactly what to do each day, and why it works
↔ Choose another plan if
- Your only goal is a defined midsection — start with the 6-Week Core Shred
- You want it fully personalised and coached every week — that's the 12-Week Customised
- You want live 1-on-1 sessions with Maddy — see Live Coaching
What's inside the plan.
No mystery box. Here's the full programme you'll be running — laid out before you pay.
A written 4-day plan
- 4 sessions a week across a structured 6-week progression — upper, lower, full-body & conditioning
- Exact sets, reps and rest for every single exercise — zero guesswork
- Progressive overload built in: the plan tells you when and how to add load
- Compound-lift focus that builds muscle while you strip fat
Home + Gym, both included
- Gym: barbell, dumbbell and machine progressions
- Home: dumbbells, bands and bodyweight — same stimulus, no equipment excuses
- Swap freely week to week — travelling or gym closed, you're covered
- Every exercise has a regression and a progression built in
The fat-loss eating layer
- Your daily calorie target and protein floor, set from your bodyweight
- Indian-food friendly: how to hit macros on roti, dal, rice, paneer & eggs
- A simple plate method for the days you can't track
- A built-in refeed so the deficit stays sustainable, not miserable
Do it right, measure it
- Every movement linked to a short form-check video
- The exact cues that stop the plateaus and the injuries
- A weekly check-in sheet — weight, waist, lifts and energy
- A stall-fix guide: what to change if the scale stops moving (and what to ignore)
Why it strips fat and builds muscle at once.
Most plans do one or the other. Here's why this does both.
A protein-anchored deficit
Eat below your maintenance calories and you lose weight — but a high protein floor makes sure that weight comes off as fat, not the muscle you're working to keep.
Strength-led training
Heavy-ish compound lifts tell your body to hold onto (and, if you're new or returning, build) muscle even while calories are low. This is real body recomposition — leaner and more toned, not just lighter.
Progressive overload
The plan adds load and reps on a schedule, so you keep getting stronger for all six weeks — the driver that turns a diet into a visible physique change.
Just enough conditioning
Short, targeted intervals raise the fat burn without frying your recovery — so training stays productive, not exhausting.
How the six weeks build.
Fat loss isn't a flat grind — it's a sequence. Here's the progression.
Learn the lifts, set the deficit
Moderate volume and perfect form while your calorie target and protein floor lock in. You build the training habit and teach your body the movements — so the harder weeks actually land.
Load climbs, conditioning sharpens
Progressive overload kicks in and the deficit does its work. Weight goes up, intervals get tighter, and this is where the mirror — not just the scale — starts to move.
Peak intensity + a finish protocol
Top-end intensity, a scheduled refeed to keep you strong, and a final-week protocol designed to have you looking your leanest by day 42 — with the habits to hold it.
A session, minute by minute.
Same reliable structure every training day — so you never open the plan wondering what to do.
Prime
Joint prep and activation — get the right muscles switched on before you load them.
Strength block
Two compound lifts at a progressive load. Strength first, while you're fresh — this is what builds muscle and protects it in a deficit.
Accessory work
Two to three targeted movements for the areas you care about — shape, symmetry, weak points.
Conditioning + log
Intervals matched to the day's demand, then a two-minute log of loads and how it felt. That log is how the plan progresses you.
This plan vs a free YouTube workout.
The difference between doing something and getting a result.
Real people. Maddy's method.
The same programming principles behind these transformations are what this plan runs on.
Everything you get for ₹1,499.
- Full 6-week, 4-day training plan
- Both Home and Gym versions
- Exact sets, reps, rest & progression for every session
- Calorie + protein targets from your bodyweight
- Indian-food macro guide + plate method
- Built-in refeed + deload logic
- Muscle-building strength progression
- Form-check video for every exercise
- Weekly progress tracker
- Stall-fix troubleshooting guide
- Beginner regressions for every lift
- Lifetime access — keep it, repeat it
The same method behind Maddy's coached clients.
This isn't a scraped-together PDF. It's the exact programming logic Maddy uses with his ₹5,999 and ₹20,000 clients — the split, the progression, the deficit maths — distilled into a plan you run yourself.
He's a NASM-certified personal trainer with a sports-nutrition background, and over two million people follow his method. You're getting that method, written down, for the price of a couple of gym day-passes.
Maddy · NASM-CPT · Sports Nutrition
Run week one on us.
Every FitnessByMaddy plan carries a 7-day money-back guarantee. Start the plan, run the first week, and if it doesn't feel built for you — message us for a full refund, no questions asked. The risk is entirely ours.
Start your six weeks today.
One-time · lifetime access · home + gym
That's about ₹250 a week to lose 4–6 kg, build muscle, and keep a complete programme forever — one you can run again any time you need a reset.
Get the plan →🛡️ 7-day money-back guarantee · delivered instantly · secure payment
Common questions.
How much weight will I actually lose?
Most people who follow the plan lose 4–6 kg over the six weeks — a rate that's fast enough to see and sustainable enough to keep. Because it's strength-led with a high protein floor, the weight you lose is fat, and the muscle you have stays or grows. Your exact result depends on your starting point and consistency.
Can I really build muscle while losing fat?
Yes — especially if you're new to training or coming back after a break. That's called body recomposition: the strength work signals your body to build muscle while the deficit strips fat. Even seasoned lifters hold onto their muscle rather than losing it alongside the fat.
Do I need a gym?
No. The plan ships with a full home version — dumbbells, bands and bodyweight — that delivers the same training stimulus as the gym version. If you have a gym, you get barbell and machine progressions too.
How much time does it take?
Four sessions a week, 45–55 minutes each. Everything is pre-written, so you spend your time training — not planning.
I'm a complete beginner — is this okay?
Yes. Every lift has a lighter regression and a form-check video. If you've never trained, you start with the beginner progressions shown and build from there.
How is it delivered, and what if it's not for me?
You get the full programme instantly after payment — to your email and WhatsApp. And you're covered by a 7-day money-back guarantee: run week one, and if it's not for you, message us for a full refund.
Six weeks from now, you'll be 4–6 kg lighter and stronger.
₹1,499. Written for you. Yours to keep forever.