Workout plans · India
Workout Plans
Free workout templates for Indian lifters, mapped to real commercial gyms — crowded racks, missing cables, 60 minutes on the clock. Pick a goal, run it for 8–12 weeks, then let bodyBot.ai adapt it to your recovery.
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Fat loss · 4 day
Fat Loss — 4-Day Upper/Lower (Indian Gyms) →55-min sessions, RIR-based lifting, Z2 cardio finisher on leg days. Muscle-preserving fat loss.
Hypertrophy · 5 day
Muscle Gain — 5-Day Push/Pull/Legs →Late-beginner to intermediate. MEV volume, double progression, 65 minutes per session.
Strength · 3 day
Strength — 3-Day Full Body (Home Gym) →Barbell + rack + DBs. Linear progression on squat, bench, deadlift, press.
Recomp · 4 day
Recomp — 4-Day Upper/Lower (Intermediate) →Body recomposition at maintenance. High per-muscle volume, no cardio finisher.
Beginner · 3 day
Beginner — 3-Day Full Body, First 12 Weeks →Learn six movement patterns. Add weight every session. That's the whole plan.
Bodyweight · 3 day
Bodyweight Conditioning — 3-Day, No Equipment →Travel or gym-free weeks. 35-min circuits that preserve muscle and hold conditioning.