Six days.
One split.

Pick a plate to open that day's session. Chest and triceps, back and biceps, legs, shoulders, upper body, then lower body. Tick each lift off as you finish it.

Diet chart

One sample day of eating for a training day. Choose veg or non-veg and follow the times.

Drink 3 to 4 litres of water through the day.
If you train hard, aim for roughly 1.6 to 2.2 g of protein per kg of body weight.
Use less oil, and swap sugary drinks and fried snacks for fruit and roasted chana.
This is a general sample plan. If you have a medical condition, ask a doctor or dietitian before following it.

BMI calculator

Enter your weight and height to see your body mass index and a healthy weight range for your height.

Weight (kg) Height (cm)

These are example values. Type your own.

BMI cannot tell muscle from fat, so a muscular person can score high. For Indian adults, many doctors use lower cutoffs and treat a BMI from 23 as overweight. Ask your trainer at OM Fitness Galaxy Gym for a full body check.

Six days.One split.

Diet chart

BMI calculator

Six days.
One split.