Transform Your Body with Premium Home Workouts

Professional training programs and nutrition plans designed specifically for men to build muscle, burn fat, and achieve peak fitness - all from the comfort of your home.

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Fitness Transformation

Fitness Dashboard

Current Weight

82.5 kg
-3.2 kg this month

Daily Calories

2,380 kcal
Goal: 2,500 kcal

Water Intake

2.8 L
Goal: 3.5 L

Daily Goals

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Achieve your fitness targets with our premium daily goal tracking system designed to maximize your results.

Activity Goal

10,000 steps daily

7,500 steps completed

Workout Goal

45 minutes of strength training

40 minutes completed

Nutrition Goal

Consume 180g of protein

117g protein consumed

Recovery Goal

7.5 hours of quality sleep

6.4 hours achieved

Professional Workout Plans

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Bodyweight Exercises

Bodyweight Exercises

  • Push-up variations (wide, diamond, archer)
  • Pull-up progressions
  • Bodyweight squats and pistol squats
  • Plank variations (standard, side, reverse)
  • Burpees and mountain climbers
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Equipment-Based Exercises

Equipment-Based Exercises

  • Dumbbell routines (bicep curls, shoulder press)
  • Resistance band workouts
  • Kettlebell swings
  • TRX suspension training
  • Barbell complexes
PREMIUM
HIIT Workouts

HIIT Workouts

  • Tabata-style interval training
  • Cardio burst circuits
  • Fat-burning complexes
  • Metabolic conditioning
  • Full-body endurance challenges
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Yoga & Mobility

Yoga & Mobility

  • Flexibility enhancement routines
  • Joint mobility exercises
  • Recovery-focused yoga flows
  • Breathing techniques
  • Posture correction exercises

Weekly Workout Plan

Day Focus Area Exercises Duration
Monday Chest & Triceps Push-ups, Dips, Chest Press 45 min
Tuesday Back & Biceps Pull-ups, Rows, Curls 45 min
Wednesday Core Planks, Leg Raises, Russian Twists 30 min
Thursday Legs Squats, Lunges, Calf Raises 45 min
Friday Full Body Burpees, Mountain Climbers, Jump Squats 40 min
Saturday Active Recovery Yoga, Stretching 30 min

Premium Nutrition Plan

2,500 Calorie Meal Plan (Muscle Building)

600 kcal

Breakfast

3 eggs, 2 slices whole grain toast, 1 avocado, 1 cup Greek yogurt

300 kcal

Morning Snack

Protein shake with banana and peanut butter

700 kcal

Lunch

200g grilled chicken, 1 cup brown rice, mixed vegetables

300 kcal

Afternoon Snack

Handful of almonds, protein bar

600 kcal

Dinner

200g salmon, sweet potato, steamed broccoli

Food Calorie Reference

Food Item Serving Size Calories Protein (g)
Chicken Breast 100g 165 31
Brown Rice 1 cup cooked 215 5
Eggs 1 large 70 6
Almonds 28g (1 oz) 160 6
Greek Yogurt 170g 100 17
Salmon 100g 208 20
Sweet Potato 100g 86 1.6

Hydration Tracker

Daily Water Goal: 3.5 Liters

Time Amount Total
Morning (7am) 500ml 0.5L
Mid-Morning (10am) 500ml 1.0L
Lunch (1pm) 500ml 1.5L
Afternoon (4pm) 500ml 2.0L
Evening (7pm) 500ml 2.5L
71%

Remaining: 1.0L to reach your daily hydration goal