Abhinav Anand

Workout

My fitness routine and progress

Consistency

264

sessions this year

7

this month

5.3

avg / week

May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
Jan
Feb
Mar
Apr
Mon
Wed
Fri
Sun
Click a session to see exercises.·
push
pull
legs
Rest

Strength Progress

Bench Press
95 kg/ 100 kg goal
80 kg start+15 kg gained · 5 kg to go
Squat
150 kg/ 170 kg goal
120 kg start+30 kg gained · 20 kg to go
Deadlift
175 kg/ 200 kg goal
150 kg start+25 kg gained · 25 kg to go
Overhead Press
55 kg/ 60 kg goal
45 kg start+10 kg gained · 5 kg to go

Training Philosophy

Powerlifting base

Every program centres on the squat, bench, and deadlift. Accessory work exists to support the competition lifts — not the other way around.

Progressive overload

Small, deliberate increases beat random effort. Every session is logged. If a number doesn't move over three weeks, something changes.

Deload without guilt

Every fourth week is a planned deload — lower volume, same intensity. Adaptation happens during recovery, not just during the work.

Consistency over intensity

Six predictable days a week at 80% beats three heroic days at 100%. The heatmap above is the only vanity metric that matters.

Workout & Fitness

Staying active and healthy while working in tech (work that demands minimum movement).

Current Routine

Schedule: 6 days per week
Focus: Strength training with 10k steps everyday
Duration: 90-120min per session
Split: Push-Pull-Leg
Strategy: Powerlifting
Steps: 10k
Current Calorie Intake: 2700 Cal
Phase: Maintainance

Weekly Split

Monday - Push

  • Flat bench Press
  • Inclined bench press
  • Cable Fly (Lower chest targeted)
  • Cable Fly (Upper chest targeted)
  • Tricep Pushdown (cable)
  • Overhead tricep extension (cable)
  • Pushups (3 set till failure)
  • Crunches (3 set)

Tuesday - Pull

  • Deadlift / Paused Deadlift
  • Lats pulldown
  • Horizontal row
  • Gorilla rows
  • Pull ups (3 set till failure)
  • Bicep curl
  • Bicep hammer curl
  • Forearm curl

Wednesday - Leg

  • Squats / Paused Squats
  • Leg press (vertical)
  • Leg extension
  • Leg curl
  • Hip thrust
  • Overhead barbell press
  • Lateral raises

Thursday - Push

  • Rack Press
  • Inclined dumbell press
  • Cable Fly (Lower chest targeted)
  • Cable Fly (Upper chest targeted)
  • Tricep Pushdown (cable)
  • Overhead tricep extension (cable)
  • Pushups (3 set till failure)

Friday - Pull

  • Weighted Pull ups (3 set till failure)
  • Rack pull / Block pull
  • T-bar row
  • Horizontal row
  • Dumbell Row
  • Bicep curl
  • Bicep hammer curl
  • Reverse grip curl

Saturday - Leg

  • Squat (More volume)
  • Leg press
  • Leg extension
  • Leg curl
  • Hip thrust
  • Overhead barbell press
  • Lateral raises
  • L-Sit (5 set/ Max hold)
  • Calisthenics practice

Sunday - Active Recovery

  • Eat and sleep

Current PR

  • Bench - 95Kgs
  • Squat - 150kgs
  • Deadlift - 175kgs
  • Overhead press - 55kgs

Current Goals

Strength

  • Bench 100kgs
  • Squat 170kgs
  • Deadlift 200kgs
  • Improve core strength

Endurance

  • Run 10K at avg of 6km/hr
  • Increase step to 15k per day
  • Improve core strength and learn new calesthenics exercises

Flexibility & Mobility

  • Daily 10-minute stretching routine
  • Abs thrice a week

Progress Tracking

Mid year goal 2025

  • Bench 100kgs (Almost there)
  • Squat 150kgs (Done)
  • Deadlift 170kgs (Done)
  • Visible abs (Done)

Nutrition Focus

Hydration: 4L per day

Protein: 120g+ everyday

Balance: Whole foods, minimal processed items

Recovery

Sleep: 7-8 hours nightly

Deload week: Have a deload week after every 4 week program

Stress Management: Meditation and downtime

Motivation

"The best workout is the one you actually do."

Fitness is not about being perfect, it's about being better than yesterday.

Last updated: April 12, 2026