Guides › Handbook

1. Chapter 1

   Start here

   How to use this handbook, how to pick your training level, and the safety checks to do before you begin.

2. Chapter 2

   Core training principles

   Progressive overload, double progression, effort, weekly volume, frequency, rep ranges, rest, tempo, exercise order, deloads and the warm-up.

3. Chapter 3

   Muscle-by-muscle exercise guide

   The best exercises for chest, back, shoulders, arms, forearms, traps, neck, quads, hamstrings, glutes, calves and abs at each level, with cues, mistakes and tips.

4. Chapter 4

   Workout schedules

   Complete beginner full-body, intermediate upper/lower and push/pull/legs, advanced PPL ×2 and home plans with sets and reps.

5. Chapter 5

   Advanced intensity techniques

   Drop sets, myo-reps, rest-pause, supersets, lengthened partials and more: how and when to use them, plus periodisation.

6. Chapter 6

   Nutrition

   Maintenance calories, calories by goal, protein, fat and carb targets, best foods, sample South Asian days for bulking and cutting, meal timing, fasting, hydration and supplements.

7. Chapter 7

   Recovery and injury prevention

   Sleep, daily steps, cardio, mobility, common gym injuries and how to prevent them, soreness vs injury and overtraining signs.

8. Chapter 8

   Tracking progress and fixing plateaus

   What to track and how often, a 7-step plateau checklist, and realistic muscle gain for natural lifters.

9. Chapter 9

   Coach and trainer toolkit

   New-client onboarding, a programming checklist, cueing that works, a weekly check-in template, communication and staying within scope.

10. Chapter 10

    Myths, quick tips and cheat sheet

    Nine common fitness myths and the facts, 20 quick tips, and a one-page cheat sheet for beginners, intermediates and advanced lifters.