May 2026 – fitforge365.in

Find Your Fit

WHO IS THIS FOR?

We built a program for every type of person. Find yourself below — your plan is already waiting.

🏋️

The Gym-Goer

Whether you just joined or have been going for years — you want a real structured program. What to lift, how many sets, progressive overload built in. Every session planned.

→ Gym Beast Program

🎓

The College Student

Tight budget, hostel room, irregular schedule. Train at home with zero equipment or hit the gym when you can — we have both options fully planned for you.

→ Home Workout Master / Gym Beast

📅

The Full-Year Committer

Home trainer or gym-goer — you want one plan covering everything. Jan to Dec, every day mapped out, new phase every month. Just follow and transform.

→ 365-Day Challenge

🏠

The Home Trainer

No gym. No equipment. But serious about results. You train in your room, garden, or terrace — and you want a plan that actually works without a single dumbbell.

→ Home Workout Master

💼

The Office Worker

Desk job, back pain, only 40 minutes a day. You are not lazy — you are busy. You need efficient sessions that fit real life and do not leave you broken the next morning.

→ Home Workout / Weight Loss

🌸

The Woman Who Wants To Sculpt

You want a toned, strong physique — not just weight loss. Glutes, core, arms. A program that understands female physiology and is built around your actual goals.

→ Women's Sculpt Guide

🦴

The Hardgainer

You eat and eat but nothing sticks. Tired of being told to just eat more. You need a structured bulk plan with exact calorie targets, meal plans and heavy compound programming.

→ Weight Gain & Bulk Up

🔥

The Fat Loss Seeker

You have tried diets. You have tried random workouts. Nothing stuck. You need a real system — HIIT plus strength plus a calorie deficit meal plan designed for Indian food.

→ Weight Loss Blueprint

Choose Your Program

6 PROGRAMS.
ONE GOAL.
YOUR TRANSFORMATION.

Click "See What's Inside" on any card to see exact content, phases, meal plans and trackers before you buy.

🏆 Most Complete

📅

365-Day Challenge

The only program that plans every single day of your year — Jan to Dec. New phase every month. Never boring, never guessing.

12 MonthsHome + Gym6 Days/WeekIndian Meal PlansYearly Tracker

12 Months — Every Phase Planned

JAN

Foundation

FEB

Hypertrophy

MAR

Fat Burn

APR

Strength

MAY

Shred

JUN

Sculpt

JUL

Endurance

AUG

Mass Build

SEP

Recomp

OCT

Athletic

NOV

Max Strength

DEC

Finisher

What's Inside Every Month

Home + Gym options — both fully planned, every month

6 days/week — Mon to Sat. Sunday is active rest

Nutrition changes every month — deficit, surplus, recomp as needed

Indian meal plans — Veg, Egg & Non-Veg options every month

Printable yearly tracker — weight, waist, chest, arms all 12 months

Coach's notes on every session — explains WHY you are doing this workout and what to focus on, like a trainer talking to you

Missed a week? Full comeback protocol included

Sample — January Week 1, Monday (Home)

Push-Ups 3×12 | Bodyweight Squats 3×20 | Glute Bridges 3×15

Plank Hold 3×40s | Superman Hold 3×12 | Total: 35 min

Sample Nutrition — January

Protein Target1.8g × bodyweight/day

CaloriesBW × 30–32 kcal

Top FoodsEggs, dal, curd, rice, paneer

Water3 litres + 500ml per session

🏠 Zero Equipment

🏠

Home Workout Master

52 weeks. Zero equipment. From push-up beginner to handstand push-up — one full year of home training, all planned.

52 Weeks6 PhasesZero EquipmentBeginner to EliteSkill Progressions

6 Phases — Beginner to Elite

Foundation

Master every movement, build the habit

Wk 1–4

Build

Volume, tempo, visible muscle shape

Wk 5–12

Intensity

Short burst cardio (HIIT) mixed with strength — burns fat fast

Wk 13–24

Shred

High-rep fast circuits — cuts body fat, reveals muscle definition

Wk 25–36

Peak

Bodyweight skills (one-arm push-up, pistol squat) — elite level

Wk 37–48

Elite

Hardest sessions of the year — you vs your Week 1 self

Wk 49–52

What's Inside

Beginner modifications for every single exercise — no one gets left behind

Skill progressions — each exercise gets harder week by week (e.g. regular push-up → one-arm push-up over months)

6 days/week fully planned — Monday chest/triceps, Tuesday legs, Wednesday cardio, Thursday core, Friday full circuit, Saturday skills

13-week printable tracker with reps, sets and benchmark tests every phase

Full Indian nutrition guide — daily meal plan with macro targets for all goals

Phase 6 Elite Benchmarks

100 push-ups non-stop | 10 one-arm push-ups per side

15 pistol squats per leg | 30-second L-sit | 20 handstand push-ups

💪 Gym Focused

🏋️

Gym Beast Program

Full gym program with PPL split, progressive overload built in, deload weeks planned, supplement guide. For serious gym-goers.

PPL SplitProgressive OverloadDeload WeeksSupplement GuideWeight Tracking Log

PPL Split — Every Session Planned

Push Days — Chest, shoulders, triceps. Bench press, overhead press, cable fly. Builds upper body width and size.

Pull Days — Back and biceps. Deadlift, rows, lat pulldown. Builds the V-shape back and arm thickness.

Leg Days — Quads, glutes, hamstrings, calves. Squat, hip thrust, leg press. Builds powerful legs.

6 days/week — Push Mon, Pull Tue, Legs Wed, Push Thu, Pull Fri, Legs Sat. Always fresh, always progressing.

What Makes This Different

Add 2.5kg every session — the program tells you to increase weight slightly each week so your body never stops improving (called progressive overload)

Deload weeks planned — every few weeks, one lighter week is built in so joints and tendons recover — prevents injury, makes you come back stronger

Weight tracking log — record every lift, watch your strength grow week by week

Supplement guide — what to take, when, and what's actually worth your money

Indian meal plans — high protein Indian diet for training and rest days

Sample Push Day

Barbell Bench Press 4×12 | Incline DB Press 4×12 | Cable Fly 3×15

OHP 4×10 | Skull Crushers 3×12 | Session time: 50 minutes

⚡ Fat Burner

⚡

Weight Loss Blueprint

600–700 kcal burned per session plus 24-hour afterburn. HIIT + strength + Indian calorie-deficit meal plans. 12 weeks.

12 WeeksHIIT + Strength3 Indian Meal PlansCalorie Calculator12-Week Tracker

6 Sessions Per Week Explained

HIIT A — Monday — 20 sec all-out effort, 10 sec rest, repeat. Burns 600–700 kcal. Body keeps burning fat 24 hours after.

HIIT B — Wednesday — Lower body cardio focus. Jump squats, side jumps, lunges — targets glutes and thighs while burning fat.

HIIT C — Friday — Do as many rounds as possible in 30 minutes. Write your score. Beat it next week. Simple, addictive progress.

Strength — Tuesday — Moderate weight training. Keeps your muscles while the calorie deficit burns the fat (without this, you lose muscle too).

Strength — Thursday — Glute and hamstring focus. Hip thrusts, deadlifts, split squats — shapes the lower body while fat drops.

Zone 2 Cardio — Saturday — Easy 45–60 min jog or brisk walk at a pace you can still talk. This pace directly burns stored body fat as fuel.

3 Indian Meal Plans Included

Vegetarian — ~1910 kcal, ~96g protein. Paneer, dal, curd, Greek yoghurt.

Egg — ~1940 kcal, ~96g protein. Omelette, boiled eggs, dal, roti.

Non-Veg — ~2005 kcal, ~142g protein. Chicken, fish, eggs, rice.

Also Inside

Calorie deficit calculator — exact daily target for your body weight

Heart rate zone guide — tells you how fast to push for maximum fat burn vs cardio fitness (different zones, different results)

12-week progress tracker — weight, waist, energy, sessions done every week

Expected results timeline — week by week, what actually happens to your body

🦁 Mass Builder

🦁

Weight Gain & Bulk Up

Built for people who struggle to gain weight. Lean bulk protocols, exact calorie targets, Indian bulk diet. Hardgainer-specific.

Hardgainer ProtocolLean BulkMacro CalculatorIndian Bulk Diet5x5 Compound Focus

Hardgainer Strategy

Calorie surplus calculator — exact target based on your body weight

Exact calorie target formula — multiply your body weight by 33–36 to get your daily calorie sweet spot for lean muscle gain

Protein target — 2.2g per kg of your body weight daily (e.g. if you weigh 60kg, you need ~132g protein/day)

Eat every 3 hours — keeps protein flowing to your muscles all day so they grow even while you sit or sleep

Sleep protocol — 8–9 hours mandatory. Growth hormone — the main muscle-building hormone — releases ONLY during deep sleep

Training Structure

5 sets × 5 reps heavy focus — the most proven rep range for maximum strength and muscle size gains

Add weight every session — your muscles only grow when challenged with more than last time. The program tracks this for you.

6 days/week Push-Pull-Legs — each muscle group trained twice per week for maximum growth

Indian Bulk Meal Plan Sample

Breakfast4 eggs + oats + banana

Lunch2 cups rice + 200g chicken + dal

Snack150g paneer + nuts + milk

Dinner3 rotis + sabzi + fish curry

🌸 Women's

🌸

Women's Sculpt Guide

Glutes, core, arms — each gets a dedicated day every week. Hormone-aware scheduling. Home and gym versions. Built for women.

Glute FocusHormone-AwareHome + GymCore Dedicated DayIron-Rich Meals

Weekly Structure

Monday — Chest + Triceps (upper body push)

Tuesday — Back + Biceps (upper body pull)

Wednesday — Legs + Glutes (the main event)

Thursday — Shoulders + Core (dedicated abs day)

Friday — Arms Dedicated (full bicep + tricep)

Saturday — Full Body Sculpt Pump (best of the week)

What Makes This Women-Specific

Glute-first programming — hip thrust, RDL, donkey kick, curtsy lunge every week

Hormone-aware scheduling — workout intensity is adjusted based on your monthly cycle so you train with your body, not against it

Iron-rich Indian meals — spinach, dal, eggs prioritised daily

Home + Gym versions — same goal, both options every session

Body measurement tracker — glutes, waist, arms, weight monthly

Sample Glute Day

Hip Thrust heavy 5×12 | Bulgarian Split Squat 3×10/leg

Romanian Deadlift 4×15 | Donkey Kick 4×20/side | Lateral Lunge 3×12/side

Real Results

WHAT PEOPLE
ARE SAYING

★★★★★

"Dropped 8 kg in 3 months following the Weight Loss Blueprint. Everything laid out day by day — it literally felt like a trainer was guiding me."

🔥 Lost 8 kg in 12 weeks

Rahul K.

Bengaluru • Weight Loss Blueprint

"As a working mom with no gym access, the Home Workout PDF changed everything. Six months in and I've never been this consistent in my life."

💪 6 months consistent

Priya S.

Mumbai • Home Workout Master

"The Gym Beast program is elite. Progressive overload built in, deload weeks planned — a proper coach in PDF form. Gained 5 kg clean muscle."

💪 +5 kg clean muscle

Arjun V.

Hyderabad • Gym Beast Program

"Women's Sculpt Guide is everything. Finally workouts designed for MY goals. My glutes are on another level. Already recommended to 20 friends."

🌸 Visible glute transformation

Meera R.

Pune • Women's Sculpt Guide

"365-Day Challenge is something else. I'm on month 7 and the progress photos are unreal. The coach's notes keep me going on the hard days."

📅 Month 7 of 12

Sanjay M.

Chennai • 365-Day Challenge

"I've bought programs costing ₹5000+ that gave me less than these PDFs. The Indian meal plans alone are worth 10x the price. Incredible value."

⭐ 10x value for money

Divya N.

Delhi • Multiple Programs

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IN YOUR POCKET.

FIND YOUR
PERFECT PROGRAM

6 PROGRAMS.
ONE GOAL.
YOUR TRANSFORMATION.

ENGINEERED FOR
EVERY MUSCLE GROUP

THE COST OF ONE MEAL.
THE VALUE OF A FULL YEAR.

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