GYM & LIFTS

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Discover expert workout routines, strength training guides, muscle-building tips, lifting techniques, and recovery advice to achieve your fitness goals safely and effectively.

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Popular Categories

💪 Strength Training

Master compound lifts like squats, deadlifts, bench press, and overhead press to build maximum strength.

 

💪 Muscle Building

Learn proven hypertrophy techniques, workout splits, and nutrition strategies for maximum muscle growth.

 
 

🧑Beginner Workouts

Simple workout plans designed for beginners who want to build confidence and strength.

 
 
 

🔥Beginner Workouts

Simple workout plans designed for beginners who want to build confidence and strength.

 
 
 

Featured Articles

Workout Plan

Advanced Workouts"

Learn the fundamentals of strength training with this structured beginner plan.

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Exercise Guide

Deadlift Technique Guide

Master one of the best compound exercises safely and effectively.

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Tips & Advice

Bench Press Mistakes

Avoid these common mistakes and increase your lifting performance.

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Workout Routine

Push Pull Legs Routine

A science-backed training split for muscle growth, strength & recovery.

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Workout by Muscle Group

CHEST

Bench Press
Incline Press
Chest Fly

 

Back

Deadlift
Barbell Row
Pull-Ups

Legs

Squat
Leg Press
RDL

Shoulders

Overhead Press
Lateral Raise
Rear Delt Fly

 

Arms

Bicep Curl
Hammer Curl
Tricep Pushdown

 
 

Core

Plank
Hanging Leg Raise
Cable Crunch

Weekly Workout Plan (Example)

  • MONDAY
  • TUESDAY
  • WEDNESDAY
  • THURSDAY
  • FRIDAY
  • SATURDAY
  • SUNDAY
  • Chest + Triceps 🏋
  • Back + Biceps 🏋
  • Legs 🏋
  • Shoulders 🏋
  • Push 🏋
  • Pull 🏋
  • Rest & Recovery 🏋

There are some important Calculators

0
Your BMI
Category
1518.5253040+
Aapke height ke hisaab se healthy weight range: 0 - 0 kg
BMI = Weight (kg) / Height (m)². Ye ek general screening tool hai — muscle mass, body frame aur age isme count nahi hote, isliye athletes/muscular logo me BMI misleading ho sakta hai. Exact body composition ke liye Body Fat % calculator use karo.
0
kcal / day — BMR (bina hile-dule, aaram se lete hue jitni calories body use karti hai)
BMR: Mifflin-St Jeor formula se nikala gaya hai (sabse accurate maana jata hai). Upar wali table batati hai ki agar aap apni daily activity ke hisaab se calories khaoge to weight maintain hoga — isse hi TDEE (Total Daily Energy Expenditure) kehte hain.
0
kcal / day (target)
Protein
0g
0 kcal
Carbs
0g
0 kcal
Fats
0g
0 kcal
BMR: Mifflin-St Jeor formula se nikala gaya hai. TDEE = BMR × Activity multiplier. Cutting me 20% deficit, Bulking me 15% surplus, Maintain me TDEE as-it-is use hua hai. Protein 1.8-2.2 g/kg bodyweight ke hisaab se fix hai, baaki calories carbs/fats me 45%/25%... adjust hoti hain.
0
kcal / day (TDEE — Maintenance Calories)
BMR (Basal Metabolic Rate) — bina kuch kiye, aaram se lete hue jitni calories burn hoti hain: 0 kcal
Fat Loss (20% deficit)
0
Maintain Weight
0
Muscle Gain (15% surplus)
0
BMR: Mifflin-St Jeor formula se nikala gaya hai (sabse accurate maana jata hai). TDEE = BMR × Activity Multiplier. Ye number batata hai ki agar aap apna weight maintain karna chahte ho to roz kitni calories khani chahiye. Fat loss ke liye isse kam khao, muscle gain ke liye isse zyada.
Body Fat Calculator
0%
Body Fat Percentage
Category
0%50%
Fat Mass 0 kg
Lean Mass 0 kg
Ye calculation US Navy Method par based hai (neck, waist aur — females ke liye — hip circumference use karke). Ye ek estimate hai, exact body fat ke liye DEXA scan ya caliper test zyada accurate hota hai.
Protein Calculator
0g
Protein / day (recommended)
Recommended range aapke goal ke hisaab se: 0g - 0g per day
Ye calculation bodyweight (per kg) ke hisaab se hai — goal jitna zyada demanding (muscle building / cutting), protein utna zyada chahiye. Protein sources: chicken, eggs, paneer, dal, whey, tofu, fish, greek yogurt.

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