A twelve-month home training and nutrition program for a lean, athletic build — wide shoulders, a full upper chest, lat width, visible abs. Built around one adjustable bench, two dumbbells, a pull-up bar and 64 kg of cast iron. Four sessions a week, none longer than an hour.
The plan → https://aruneshwern.github.io/physique/ Block Zero, the pull-up tracker → https://aruneshwern.github.io/physique/pullups.html
| Starting weight | 64.5 kg |
| Target weight | 68–70 kg |
| Target body fat | 12–15% |
| Frequency | 4 days/week |
| Session length | 45–55 min |
| Total kit spend | ₹14,774 |
| File | |
|---|---|
pullups.html |
Block Zero — the assisted pull-up tracker. Rung ladder, session logger, and a projected unassisted date that recalculates from your real pace. Data stays in your browser. |
index.html |
The full program as a website — reference rail, loading chart with true-scale plate discs, light and dark themes. Single file, no dependencies, works offline. |
PULLUPS.md |
Block Zero in Markdown — rules, session protocol, posture routine, and the handover into the main plan. |
PLAN.md |
The main program in Markdown, for reading in an editor or on a phone without a browser. |
Block Zero comes first. Nothing in the main plan starts until the first clean unassisted pull-up — three sessions a week on the band ladder, each rung cleared twice before the next. One rule carries back: hold bodyweight flat until that block is done, because on a pull-up your bodyweight is the load.
- Phase 0, weeks 1–4 — full body 3×/week, deliberately easy, so week one doesn't end the whole project.
- Phase 1, weeks 5–16 — Upper A / Lower A / Upper B / Lower B, Monday through Friday.
- Progression — double progression: climb the reps to the top of the range on every set, then add 2 kg per dumbbell and start again.
- Deload every eight weeks. Swap to Block 2 exercises at week 18. Repeat indefinitely.
- Nutrition — four palm-sized protein servings a day, +250 kcal, gain 0.5–0.75 kg/month, stop at 70 kg.
- The log is the program. Double progression cannot be run from memory.
Everything is Decathlon, 28 mm standard. Two 45 cm threaded bars (ID 8766096) — the locknuts thread onto the bar itself, so there's no 15 kg vertical limit to worry about when pressing overhead. Cast iron plates only: 8 × 1 kg, 8 × 2 kg, 8 × 5 kg. That's 34.3 kg per dumbbell at full load, which is a three-to-five-year ceiling and more than this goal will ever ask for.
Not medical advice. If something hurts in a joint rather than a muscle, stop the exercise and get it looked at.