1-Month Full-Day Transformation Plan
Focus: Intelligence | Looks | Body
Daily Schedule (Vacation Month)
Time Activity Focus
6:30 AM Wake Up + Hydrate Body
6:45 AM Morning walk + sunlight (20 Body/Looks
mins)
7:15 AM Breathing + Face Yoga (15 Looks
mins)
7:30 AM Workout: Full Body Strength Body
(45m)
8:30 AM Cold shower + Grooming Looks
Routine
9:00 AM High-protein Breakfast Body
9:30 AM Deep Reading (Non-fiction) Intelligence
(1hr)
10:30 AM Break: light music, water Recovery
11:00 AM Learning New Skill (e.g. Intelligence
Coding, Language) (90m)
12:30 PM Lunch (balanced macros) Body
1:00 PM Rest or Power Nap (20–30 Recovery
min)
2:00 PM Journaling + Mind Mapping Intelligence
(30m)
2:30 PM Course/Online Learning (1 hr) Intelligence
3:30 PM Snack + Break Body
4:00 PM Grooming + Skin Care Looks
Routine
4:30 PM Body-weight Training / Body
Cardio (30m)
5:15 PM Shower + Hair Care Looks
6:00 PM Hobby or Light Reading Intelligence
(fiction)
7:00 PM Dinner Body
8:00 PM Stretching + Face Exercises Looks
(15m)
8:30 PM Self-reflection or meditation Intelligence
9:00 PM Sleep Prep (no screens, lights Recovery
low)
9:30 PM Sleep All
Intelligence Plan
Books to Read (1 hour/day):
→ Deep Work by Cal Newport
→ Atomic Habits by James Clear
→ Sapiens by Yuval Noah Harari
→ Thinking, Fast and Slow by Daniel Kahneman
→ The Almanack of Naval Ravikant
Skill Suggestions (choose one or two):
→ Python programming (use Codecademy or freeCodeCamp)
→ Public speaking (watch TED Talks + practice)
→ Speed reading
→ Writing/journaling (daily reflections)
Looks Plan
Skin Care Routine:
→ Morning: Gentle cleanser + moisturizer + sunscreen (SPF 50)
→ Night: Cleanser + exfoliate (2x a week only) + night cream or aloe vera gel
Daily Face Exercises (15 min):
→ Cheek lifts
→ Jaw clenches
→ Tongue push-ups
→ Eye tightening
→ Face yoga (e.g., Koko Hayashi on YouTube)
Hair Care Routine:
→ Shampoo (2–3x/week): WOW Apple Cider Vinegar Shampoo or Mamaearth Onion
Shampoo (both are sulfate-free)
→ Conditioner (after shampoo): WOW Coconut & Avocado Conditioner or Mamaearth
Onion Conditioner
→ Hair Oil (overnight 2x/week): Cold pressed coconut or argan oil
→ Scalp massage 10 minutes daily (boosts blood flow)
→ Inversion method (head down 4 mins/day)
→ Biotin-rich foods: eggs, spinach, almonds, etc.
Body Plan
Weekly Workout Routine:
→ Mon/Wed/Fri: Full Body Strength (push-ups, squats, planks, rows)
→ Tues/Thurs: Core + Cardio (HIIT + abs)
→ Saturday: Flexibility + Endurance (yoga, jog, jump rope)
→ Sunday: Rest or Light Stretching
Abs & Forearms Training:
→ Abs: Leg raises, Russian twists, planks, bicycle crunches
→ Forearms: Towel wringing, wrist curls, farmer’s walks
Supplements (Optional):
→ Whey protein
→ Creatine (5g daily)
→ Multivitamin
→ Omega-3 (fish oil)
