Personal Training
Train the body.
Sharpen the mind.
Build the character.
A scientific approach to fitness meets a deep understanding of human psychology. Programs that develop bodily awareness, build lasting confidence, and transform not just physiques, but the people inside them.
10
Sessions
4
Dimensions
1
Relationship
The Approach
Not a program. A practice.
Socratic Method
I ask questions, you find answers. What you discover yourself, you keep.
Kalyāṇa-mittatā
Spiritual friendship. The trainer-student relationship is mutual. I learn from you too.
Strength
Progressive overload for hypertrophy. Intentional loading for raw strength. We train both.
Flexibility
Mobility and dynamic stretching in every session. A body that moves well lasts.
Mindfulness
Mind-muscle connection, breathing, habit formation. Attention is a skill we train.
Spirituality
Understanding why you train, not just how. Discipline that extends beyond the gym.
Push-Pull-Legs rotation. Three movement patterns, increasing complexity and load over 10 sessions.
Sessions Completed
What has been done. What has been earned.
Legs
90 min · Foundation & Familiarization
Exercises
- Hack Squat (Machine)
- Leg Press (45°)
- Dumbbell Goblet Squat
- Conventional Deadlift
- Barbell Hip Thrust
- Seated Leg Curl (Machine)
- Seated Leg Extension (Machine)
- Walking Lunges
Focus
- PPL split introduction + KISS principle
- Form and safety across machines and free weights
- Mind-muscle connection via slow, controlled reps
- Confidence building in gym environments
Nutrition Rule
No liquid calories.
Simplest path to caloric deficit. Cut the drinks, keep the food.
Push
105 min · Chest & Shoulders
Exercises
- Smith Machine Flat Bench Press
- Smith Machine Incline Press
- Cable Chest Press (Straight)
- Cable Chest Press (Low-to-High)
- Pec Deck Fly (Machine)
- Seated Shoulder Press (Machine)
- Dumbbell Incline Press
- Dumbbell Flat Press
Focus
- Progressive overload: 1 warm-up (16 reps) + 3 working sets (7-12 reps)
- Posture alignment and shoulder stability
- Equipment familiarization: cables, machines, dumbbells
- Digital tracking introduced (Jefit)
Nutrition Rule
Keep meals simple. Easy to repeat.
No guesswork. Meals on autopilot form habits faster than complex plans.
Coming Up
Session 03
Pull
Back. Biceps. Posterior chain. The third piece of the PPL cycle completes the foundation. After this, the real building begins.
Details revealed after completion.
The Road
10 sessions. Each one unlocked by the last.
Legs
Complete
Push
Complete
Pull
Next
Legs II
Locked
Push II
Locked
Pull II
Locked
—
Locked
—
Locked
—
Locked
—
Locked