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The free PDFs cover the basics. Pro templates go 21 pages deep: full progressive overload tracking, Indian-diet nutrition tables, recovery protocols, and the exact check-in questions to ask yourself each week. Built by coaches, used by real clients.

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  • Indian-diet nutrition tables dal, paneer, dahi, soya, and the Indian Food Database
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GYMBUDDY INDIA
Skinny Fat Recomposition · Week 1 of 12
PAGE 04 / 21

Day 1: Push Chest + Shoulders

Gym Intermediate 60 min
Main Lifts
Barbell Bench Press
4 × 8
RPE 7
Seated Overhead Press
4 × 8
RPE 7
Incline Dumbbell Press
3 × 10
RPE 8
Lateral Raises
3 × 12
RPE 9
Cable Tricep Pushdowns
3 × 12
RPE 8
Overhead Tricep Extension
3 × 12
RPE 8
Dumbbell Flyes (Finisher)
2 × 15
RPE 9
17 MORE PAGES
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