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24

weeks

29

exercises

€0

forever

“Discipline is choosing what you want most over what you want now.”
Shoulders training
Shoulders
Back training
Back
Arms training
Arms
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  • ✓ Step-by-step pictures for every exercise
  • ✓ Build a routine for your goal, level and schedule
  • ✓ Track workouts, weight, waist and photos privately
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GET FIT ROUTINE

24-week program

Week

1

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Your rest days · pick 2

Workouts move around your rest days automatically. Maldives users start with Friday + Monday.

Phase 1 · Weeks 1–4

Your 24-week transformation

Get Fit Routine 24-week plan

Learn the technique. Build the routine. Then make it count.

Current objective

Learn technique + establish routine

4%

Thu · Week 1

Recovery + Walking

Recovery is training too.

Move gently, hydrate, and let fatigue settle. You do not need to stay on the sofa all day.

Progressive overload

The six phases

Moderate weights · 2–3 sets · 8–12 reps · 60–120 sec rest · stop with 2–3 reps left.

How progression works

Reach the top of the prescribed rep range with clean form, then add a small amount of weight and return to the bottom of the range.

W5
40×8W6
40×10W7
40×12W8
42.5×8

Optional intervals

From Weeks 17–20, add one session only if your joints and fitness tolerate it.

5 min warm-up → 1 min faster → 2 min easy × 6 → 5 min cool-down

Planning ranges, not guarantees

24-week weight checkpoints

Muscle gain can change the scale while your waist and photos improve.

Start

92 kg

Week 4

89–91

kg

Week 8

87–89

kg

Week 12

85–88

kg

Week 16

83–87

kg

Week 20

81–86

kg

Week 24

79–85

kg

Outside the gym

Nutrition + recovery

Build every meal

  • Protein every meal
  • Vegetables: 2–3+ servings/day
  • Fruit: 1–2 servings/day
  • Carbs around activity
  • Healthy fats in moderation

Keep it sustainable

  • Water as your main drink
  • Minimize sugary drinks
  • Deep-fried food occasionally
  • Keep alcohol minimal or none
  • Do not crash diet

Recover on purpose

  • Sleep 7–9 hours
  • Thursday: recovery + walking
  • Sunday: rest
  • Easy walking is fine
  • Arrive at Week 24 stronger

Track three things

  1. 1. Body weight
    3–7 morning readings; use the weekly average.
  2. 2. Waist circumference
    Measure once per week.
  3. 3. Progress photos
    Take them every four weeks.

The one rule

Never sacrifice technique just to increase the weight.

Control → full comfortable range → good technique → progression.

Stop and seek medical evaluation

Do not push through chest pain, fainting, unusual shortness of breath, or significant joint or back pain during exercise.