Aug 3, 2025

Workout Routine

because a healthy mind follows a healthy body.

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.

So, here's what I do for 4 days a week:

• There are 2 workouts- upper and lower- targeting respective muscle groups.
• It goes like: RULRULRR (R for rest).
• Bodyweight/weights based. No equipment other than a pull up bar.
• Check note on Diet at the end of the page here.

I started bodyweight training around 1.5years ago, and since then a lot of things have changed. I switched to this workout about 5-6 months ago, and I can feel things.

Upper Body Workout #

As of 3rd Aug, 2025, this workout consists of:

1. Horizontal Push - Inclined Push-ups
   • 3 sets
2. Horizontal Pull - Inverted Row substitute - Bedsheet Row*
   • 3 sets
3. Triceps Isolation - Overhead Triceps extension with a backpack
   • 2 sets @ ~5kg
4. (Vertical Pull) - Negative Chin Ups
5. Biceps Isolation - Backpack Bicep Curls
   • 3 sets @ ~5kg
6. Forearms - Backpack twists
   • 2 sets @ ~3kg

I have stopped doing Vertical Pulls for some time because I cannot really go up. Moreover, I don't really feel my back with Bedsheet Rows*, so I am actually trying to find a better back/pull exercise here.

Lower Body Workout #

As of 3rd Aug, 2025, this workout consists of:

1. Heavy Quad Compound - Bulgarian Split Squat
   • 3 sets
2. Hamstrings - Sliding Hamstring Curls (with incline)
   • 3 sets
3. Medium Quad Compound - (weighted) Step Ups
   • 2 sets @ ~4kg
4. Calf Raises
   • 4 sets (might add weight)
5. Abs - superset
   1. Dead Bug - 2 sets
   2. Knee Raises while laying down - 2 sets
   3. Hollow Body Hold (finisher)

This actually works pretty well for me (except for the Abs part).
I think have a stronger lower body than upper.

For warming up and cooling down, I just follow this.

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.
  • Mine stays around 65-66kg.
  • I don't if that's normal, though it used to be 66-67kg not so long 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.