7-Month Workout and Diet Plan for Shredded Athletic Physique

Introduction
This plan is designed for a 28-year-old Indian male, weighing 88 kg, aiming to reach 70 kg with a shredded, slightly muscular physique in 7 months. The workout schedule
includes strength training, cardio, and flexibility exercises, tailored for morning gym sessions. The diet plan supports fat loss and muscle maintenance, fitting a 10 AM to 10
PM office schedule, using Indian cuisine. Both plans are beginner-friendly, progressive, and designed for consistent results.

Workout Schedule

Weekly Workout Schedule (60–75 minutes, 6 days/week,

Morning)

Day Exercise Sets Reps Weight Rest Notes

(kg)
Monday Bench Press (Barbell) 3 10–12 30–40 60s Flat bench, controlled reps
Incline Dumbbell Press 3 10–12 10–12 60s 30-degree incline
Overhead Shoulder Press 3 10–12 (each) 60s Seated, full range
(Dumbbell) 3 12–15 8–10 45s Straight bar, keep elbows
Tricep Pushdowns (Cable) 3 30s (each) 30s fixed
Plank 1 5 min 10–15 – Engage core, flat back
Dynamic Stretching Bodyweight Arm circles, shoulder rolls
–
Tuesday Lat Pulldown (Cable) 3 10–12 30–40 60s Wide grip, pull to chest
Seated Cable Row 3 10–12 25–35 60s Neutral grip, retract
Dumbbell Bicep Curl 3 12–15 6–8 (each) 45s scapula
Wrist Curls (Dumbbell) 3 15–20 4–6 (each) 45s Supinated grip, controlled
Reverse Wrist Curls 3 15–20 2–4 (each) 45s Palms up, focus on forearms
Russian Twists 3 20 Bodyweight 30s Palms down, slow reps
Dynamic Stretching 1 (10/side) – – Use light weight if needed
5 min Torso twists, arm swings

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Day Exercise Sets Reps Weight Rest Notes
(kg)
Wednesday Squats (Barbell) 3 10–12 40–50 60s Depth to knees, back
Romanian Deadlift (Dumb- 3 10–12 12–15 60s straight
bell) 3 12–15 (each) 60s Hinge at hips, feel ham-
Leg Press 3 15–20 50–70 45s strings
Seated Calf Raises 3 20 20–30 30s Feet shoulder-width, full
Bicycle Crunches 1 (10/side) Bodyweight – range
Dynamic Stretching 5 min – Slow eccentric, full stretch
Engage core, controlled
Leg swings, hip circles
Thursday Treadmill (Moderate Pace) 1 20 min – – 5–6 km/h, slight incline
HIIT (Burpees, Jump 4 30s Bodyweight 30s High intensity, full effort
Squats) 3 work/30s Bodyweight 45s Slow, controlled, no swing
Hanging Leg Raises 3 rest Bodyweight 30s Keep hips lifted
Side Plank (Each Side) 1 12–15 – – Full body, hold 20–30s per
Static Stretching 20s stretch
10 min
Friday Deadlift (Barbell) 3 8–10 50–60 90s Flat back, pull from floor
Incline Push-Ups 3 12–15 Bodyweight 60s On bench, slow tempo
Dumbbell Row (Single 3 10–12 10–12 60s Pull to hip, keep stable
Arm) 3 12–15 (each) 60s Deep squat, upright torso
Goblet Squat (Dumbbell) 3 30s 12–15 45s Grip focus, walk steady
Farmer’s Carry 1 5 min 10–12 – Full body mobility
Dynamic Stretching (each)
–

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 Day Exercise Sets Reps Weight Rest Notes
(kg)
Saturday Cycling (Stationary) 1 20 min – – Moderate pace, 80–100
Jump Rope 3 1 min – 30s RPM
Yoga Sequence 1 15 min – – Steady rhythm, stay light
Static Stretching 1 10 min – – Warrior poses, downward
dog, cobra
Focus on hamstrings,
quads, shoulders
Sunday Active Recovery 1 15 min – – Light walk or stretching

Diet Plan

Daily Diet Timetable (1800–2000 kcal, High Protein,

Moderate Carbs, Low Fat)

Time Meal Quantity Calories Macros Notes

(C/F/P)
6:30 AM Pre-Workout 1 Banana, 150 kcal 25g C, 3g Eat before gym, quick
1 tsp F, 2g P energy
Peanut
Butter
7:30 AM Post-Workout 2 Eggs, 2 350 kcal 35g C, 10g Post-workout recovery,
Multigrain F, 20g P protein-rich
Bread
Slices,
100g
Greek
Yogurt

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 10:00 AM Breakfast (Office) 1 Bowl 300 kcal 45g C, 5g Pack in tiffin, light and
Veg Poha F, 10g P filling
(150g),
50g Boiled
Chickpeas
1:00 PM Lunch (Office) 2 Ro- 450 kcal 50g C, 10g Balanced meal, pack in
tis, 100g F, 25g P tiffin
Chicken
Curry,
100g
Mixed Veg
Sabzi, 50g
Curd
4:00 PM Snack (Office) 1 Apple, 10 150 kcal 20g C, 8g Keeps hunger at bay,
Almonds F, 3g P easy to carry
7:00 PM Evening Snack 100g 200 kcal 10g C, 12g Pack or buy fresh, pro-
Paneer F, 15g P tein boost
Tikka,
1 Small
Cucumber
10:30 PM Dinner (Home) 1 Roti, 350 kcal 30g C, 10g Light, easy to digest,
100g Fish F, 20g P home-cooked
Curry,
100g Salad

Implementation Notes
• Workout Progression: Increase weights by 2.5–5 kg every 2–3 weeks if reps feel easy, maintaining proper form. For bodyweight exercises, increase reps or duration.

• Diet Adjustments: Track weight weekly. If not losing 0.5–1 kg per week, reduce carbs slightly (e.g., 1 roti less at lunch or dinner). Ensure 1.6–2g protein per kg body weight
daily.

• Hydration: Drink 3–4 liters of water daily to support fat loss and recovery.

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• Flexibility: Incorporate stretching daily to maintain mobility and prevent injury. Yoga on Saturday enhances full-body flexibility.

• Forearms: Wrist curls and farmer’s carries target bigger forearms. Focus on grip strength and slow, controlled reps.

• Rest and Recovery: Prioritize 7–8 hours of sleep nightly. Use Sunday for active recovery to reduce muscle soreness.

• Monitoring Progress: Take monthly photos and measurements (waist, arms, chest) to track physique changes. Adjust plan if progress stalls.