Part - A Part - A

Phase-1 Phase-2
4 Week 4 Week
S.No Target muscles S.No Target muscles
1 legs & abs 1 Integrated work
2 Lats & Biceps 2 Rest
3 Rest & cardio 3 Integrated work
4 Chest& triceps 4 Rest
5 Shoulders & forearms 5 Integrated work

Regular loading with tempo concentration 4 to 5 exercise per day

Loading also with volume Daily morning cardio conditioning
Target reps 8 to 12 Tempo compulsory
each muscle 6 variation of exercise Target reps 8 to 12
Diet concentration Diet concentration
Carbs 20% Carbs
Protien 40% Protien
fat 10% fat
vegetables 30% vegetables
 Part - A
Phase-3
4 Week
S.No Target muscles S.NO
1 whole Body integrated 1
2 Rest 2
3 whole Body integrated 3
4 Rest 4
5 Whole body integrated 5
Big bang maxx 6
4 to 5 exercise per day
Cardio conditioning daily
Tempo compulsory
Target reps 6 to 12
Diet concentration
30% Carbs 30%
40% Protien 40%
5% fat 5%
25% Vegetables 25%
 Part-A
Phase-4
4 Week
Target muscle
Whole body integrated
Whole body integrated
Whole body integrated
Whole body integrated
Whole body integrated
Whole body integrated