Let’s be honest here, once you get to know why working out is one of the most important things you can do, you can never go back. That’s what happened to me.
No, it’s not like I like to spend 12h per day in the gym- in fact, I don’t go to the gym- but working out in general is a must for me.
Here’s what I (try to) do for 3-4 days a week. It’s a Leg-Push-Pull-Full Body split (I know, weird, right?). And because I don’t go to a gym (yet), I try to do a weighted-backpack version of the exercises that need it. For example, bicep curls are just lifting a backpack by its straps.
Exercises
Push
- Push Ups x4
- Overhead Shoulder Presses x3
- Lateral Raises x3
- Overhead Tricep Extensions x3
Pull
- Backpack Rows x4
- Bicep Curls x3
- Negative Chin Ups x2 (very weak on this one)
- Bedsheet Rows x3
Legs (+ Abs)
- Bulgarian Split Squats x4
- Romanian Deadlifts x3
- Calf Raises x3
- Hanging Knee Raises x3
Full Body
This one’s just for “rounding out the week” and getting the muscle group frequency right.
- Pushups x2
- Negative Chin Ups x2
- BSS x2
- RDL x2
- Lateral Raises x2
- Bicep Curls x2
- Hanging Knee Raises x2
For warming up and recovery, I just follow this.
Workout instructions
Energy Management
- Use this electrolyte concoction: water + a tablespoon of sugar + half a tablespoon of salt + a few drops of lemon/citrus.
- Take breaks! A minimum of 80s for every exercise is imperative.
Optimal Temperature
So far, 18-20C is great. In any case, cooler is better.
Pre and post workout nutrition
- Pre-workout: 2g of instant coffee for caffeine (this has no side-effects with the lemon electrolyte mix!)
- Post-workout: one scoop(-ish) of whey protein concentrate, mixed with room temperature water.
Diet
Because working out doesn’t do shit if you don’t eat well.
Main rule: Less Junk, More Healthy.
I don’t like eating out. I like to eat homemade food that my mom cooks. Sure, sometimes you go out with friends, and that’s okay.
You need loads of protein. I don’t really like meat that much (not a vegetarian though), so I eat eggs a lot, and paneer. I also take Whey Protein.
I am currently on a maintainance diet (no surplus or deficit), though I don’t really track my macros. There’s only so much you can do when you have so much to do.
And so I just try to follow the main rule, have as much proteins as I can, and eat whatever my mom cooks. Thankfully she doesn’t cook too many fatty dishes.
Misc
- Instead of focusing on reps and sets, focus more on tempo, form and controlled movement. That’s more important.
- You gotta track your weight.
- My weight (as of April, 2026) stays around 61kg
- Compared to 66-67kg a year ago.
- So, improvement?
- Recovery is important. You gotta rest your muscle groups both during workouts and after.
Thanks to u/elrond_lariel and his amazing reddit post (my routine is based off of that), Renaissance Periodisation and my parents.