Physique Engineer

LEARN-BUILD-THRIVE

Key Highlights

STUDENTS

4 Weeks

 Plan

Home Workout Plan

WORKOUT PLAN
No Equipment Needed

Important Video Mentioned 

 














Remember there was a day that your

biggest heroes started out 

just like you
5 MINUTES FULL BODY WORKOUT
1. Wall Sit 30 Seconds

2. Bodyweight Squats 30 Seconds

3. Side Lunges 30 Seconds

4. Back Extension 30 Seconds

5. Push-Ups 30 Seconds

6. Shoulder Circuit 30 Seconds (After 15 Seconds Switch hand)

7. Weighted Leg Twisting 30 Seconds

8. Plank 30 Seconds

9. Side Plank 30 Seconds (After 15 Seconds Switch Side)

10. Boat Pose 30 Seconds

PHYSIQUE ENGINEER
10 MINUTES FULL BODY WORKOUT
1. Wall Sit 60 Seconds

Rest 30 Seconds

2. Bodyweight Squats 30 Seconds

3. Side Lunges 30 Seconds

Rest 30 Seconds

4. Back Extension 60 Seconds

5. Push-Ups 30 Seconds

Rest 30 Seconds

6. Shoulder Circuit 60 Seconds (After 30 Seconds Switch hand)

Rest 30 Seconds

7. Weighted Leg Twisting 30 Seconds

Rest 30 Seconds

8. Plank 60 Seconds

9. Side Plank 60
 Seconds (30 Seconds on each side)

10. Boat Pose 30 Seconds
PHYSIQUE ENGINEER
15 MINUTES FULL BODY WORKOUT
1. Wall Sit 60 Seconds

Rest 30 Seconds

2. Bodyweight Squats 60 Seconds

Rest 30 Seconds

3. Side Lunges 60 Seconds

Rest 30 Seconds

4. Back Extension 90 Seconds

Rest 30 Seconds

5. Push-Ups 60 Seconds

Rest 30 Seconds

6. Shoulder Circuit 90 Seconds (After 45 Seconds Switch hand)

Rest 30 Seconds



7. Weighted Leg Twisting 60 Seconds

Rest 30 Seconds


 

8. Plank 90 Seconds



9. Side Plank 90 Seconds (45 Seconds on each side)



10. Boat Pose 30 Seconds
PHYSIQUE ENGINEER
30 MINUTES FULL BODY WORKOUT
1. Wall Sit Set 1 60 Seconds

Rest 30 Seconds

Set 2 60 Seconds

Rest 30 Seconds

2. Bodyweight Squats 

Set 1 60 Seconds

Rest 30 Seconds

Set 2 60 Seconds

Rest 30 Seconds



3. Side Lunges 


Set 1 60 Seconds

Rest 30 Seconds

Set 2 60 Seconds

Rest 30 Seconds 



4. Back Extension 


Set 1 (Degree 1) 60 Seconds


Rest 30 Seconds

Set 2 (Degree 2) 60 Seconds

Rest 30 Seconds 



5. Push-Ups 

Set 1 Reps: 20

Rest 30 Seconds

Set 2 Reps: 15

Rest 30 Seconds


 

6. Shoulder Circuit 120 Seconds (After 60 Seconds Switch hand)

Rest 60 Seconds



7. Weighted Leg Twisting 120 Seconds

Rest 60 Seconds



8. Plank 

Set 1 Hold: 90 Seconds

Rest 15 Seconds

Set 2 Hold: 60 Seconds

Rest 15 Seconds 

9. Side Plank 



Set 1 Hold: 90 Seconds (45 Seconds on each side)

Rest 15 Seconds

Set 2 Hold: 60 Seconds (30 Seconds on each side)

Rest 15 Seconds


10. Boat Pose Hold: 60 Seconds



 IDEAL 4 WEEKS PLAN FOR BEST RESULTS







1 WEEK - 5 MINUTES



 2 WEEK - 10 MINUTES




 


 


 


2 WEEK - 15 MINUTES



 4 WEEK - 30 MINUTES





 



 





Home Workout Video Links

WARM UP- https://www.youtube.com/watch?v=2dhhUEEoQ_A&t=2s




LEGS- https://www.youtube.com/watch?v=hnku6vHUbYQ

BACK- https://www.youtube.com/watch?v=gZTKj4duwFU&t=1s


BICEPS- https://www.youtube.com/watch?v=QjPx9yiIgSk&t=101s

CHEST- https://www.youtube.com/watch?v=GfS3hB0ItJs&t=26s


SHOULDER- https://www.youtube.com/watch?v=NvmdaAwo8T0&t=1s


TRICEPS- https://www.youtube.com/watch?v=sW2cW_7tPPs&t=46s


STRETCHING:- https://www.youtube.com/watch?v=n0KlszhHvrY&t=10s
PHYSIQUE ENGINEER
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Advanced Fat Loss Program

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Fitness Motivation

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Advanced Weight Gain Program

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Immunity-Boosting Diet

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Diabetes Controlling Diet


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Thyroid Diet

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PCOD/PCOS Curing Program


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Sinus Curing Program


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Fitness Assessment Test Results


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EXTREME FAT BURNING PROGRAM
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12 WEEKS MUSCLE GAIN Workout Plan (Periodization + Scheduling)

https://imojo.in/MuscleGainPlan

Fitness Course Video Playlist links


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21 WORKOUT SCHEDULES (BEGINNER-INTERMEDIATE-ADVANCED)

https://imojo.in/21WORKOUTSCHEDULES




Students Workout Plan

https://imojo.in/studentsworkoutplan

BASIC NUTRITION (Foundation Booklet)


https://imojo.in/BasicNutrition


 ABOUT AUTHOR


JAI SINGH, a prominent name in the fitness industry for
providing miraculous fitness services at the most affordable
price. He has an inspiring academic background
withholding the title of an IIT Gold Medalist, completed his
studies from India's prestigious college "Indian Institute of
Technology - Banaras Hindu University" (IIT-BHU).



Due to his keen interest in getting fit and making people
fit, he is working in the fitness industry for the last
eight years and holds international accreditation
certifications in Specialised Nutrition, Advanced Personal
Trainer, Female Personal Trainer, and Special Population
JAI SINGH Training. 




 behind his golden academic
For the betterment of mankind, leaving 

career he has taken the initiative to start his own health start-up named
UMI NO: MH33DO124909

PHYSIQUE ENGINEER, which is a government-registered online fitness
GSTIN: 27EKGPS3114F127
training company to add quality days to your life.

 For your doubt clarifications
regarding this plan, you can book
the time slot to speak with 

JAI SINGH

using this link


https://imjo.in/9HyxZf
TRANSFORM YOUR DREAMED PHYSIQUE INTO REALITY

This is a general plan, we highly

recommend you to have your 

own customized plan to 

accelerate your results 

super fast.
 Get Your Personalised Fitness Plan
SERVICES

- Diet Plan

- Workout Plan

- Plan Upgradation

- Routine Monitoring 

- Mental Conditioning
JAI SINGH (CEO, Physique Engineer)

www.physiqueengineer.net