Absolute Fit — Coaching Dept.

Your Plan.
Your Rules.

Answer three questions. Get a professional 5-day weekly programme — built for your body, your goal, and your level.

Designed by Absolute Fit Professional Certified Trainers
01 I am
02 My goal is
03 Experience level

Select all three options above to reveal your plan.

Rest Intervals

  • Compound lifts — 90–120 sec
  • Isolation exercises — 60–90 sec
  • Fat Loss circuits — 30–45 sec
  • Weight Gain (5×5) — 2–3 min
  • Core exercises — 30–60 sec

General Rules

  • Warm up 5–10 min before every session
  • Cool down with 5 min static stretching
  • Drink 3–4 litres of water daily
  • Form > Weight — always
  • Sleep 7–9 hours for recovery

Weekly Schedule

  • Train 5 days / week
  • Day 6 & 7 — Active recovery
  • Light walk, stretching, yoga on rest days
  • Same time each day builds consistency

Progressive Overload

  • Increase weight by 2.5–5 kg when reps feel easy
  • Log your weights every session
  • Consistency beats perfection
  • Results show in 4–8 weeks

Supplements

  • Whey protein — post-workout
  • Creatine — 3–5g/day (monohydrate)
  • Caffeine — 100–200mg pre-workout
  • Omega-3 & Vitamin D3 — daily
  • Food first. Supplements are secondary.

Need Guidance?

  • Our trainers build custom plans
  • Diet consultancy available
  • Personal training sessions
  • Book a session →

Nutrition Partner

Fuel Your Workout with
Absolute Cafe & Co.

Pick up a pre or post-workout healthy meal from our sister brand — designed to complement your training and keep your body fuelled right.

You can have cheat meals 1–2 times a week. Don't kill your cravings — balance is the key.

Order on Cafe WhatsApp View Full Menu →

Take It Further

Need Guidance &
A Custom Plan?

These plans are a great starting point — but nothing beats a programme built exclusively for you. Our certified trainers study your body composition, goals, and lifestyle to craft a plan that delivers faster, smarter results.

  • 1-on-1 Personal Training Sessions with certified coaches
  • Custom workout & diet plans tailored to your exact body & goal
  • Progress tracking & form correction every session
  • Maximum results in minimum time — zero guesswork
Call Us: 072177 59688

Get Started Today

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