Official Exercise Chart & Training Splits
Scientifically designed periodized workout protocols by Sneha Dey (REPS India Level 6 & K11 Certified Human Performance Nutritionist).
Direct Exercise Chart Links
1. Super Advanced Exercise Chart
7-Day athletic split: Legs (Quads/Glutes), Cardio, Posterior Chain, Pull Movements, Chest, Shoulder/Triceps, and CNS Recovery.
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2. Advanced Exercise Chart (Split 1)
Comprehensive hypertrophy protocol: Legs, Calves/Hamstring/Abs, Cardio, Pull Day (Back & Biceps), Push Day (Chest/Shoulders/Triceps).
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3. Advanced Exercise Chart (Split 2)
Fat-loss & conditioning split: Bodyweight/Legs, Cardio Intervals, Back, Abs & Cardio, Chest & Triceps, High Intensity Cardio.
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4. Intermediate Chart (Week 1)
Progressive overload foundations: Lower Body, Abs + Cardio, Upper Body (Chest/Back/Arms), Cardio Day, and tissue regeneration.
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5. Intermediate Chart (Week 2)
Volume progression: Upper Body Day, Cardio + Abs, Lower Body, Cardio + Abs, Lower Body, and central nervous system relaxation.
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