Workout plans

 Workout plans for beginners, intermediate, and advanced levels with exercise lists targeting both fat loss and weight gain/muscle building. I’ll separate them clearly so you can follow based on your level.

🏋️‍♂️ ROHIT FITNESS ZONE

“Transform Your Body. Train Smart. Stay Consistent.

🔰 1. BEGINNERS

A. Fat Loss

Example Exercises:

Jumping Jacks – 3×30 sec
Bodyweight Squats – 3×12–15
Push-ups (Knee if needed) – 3×8–12
Lunges – 3×10 per leg
Plank – 3×20–30 sec
Mountain Climbers – 3×30 sec

B. Weight Gain

Example Exercises:

Squats – 3×12–15
Push-ups / Bench Press – 3×8–12
Dumbbell Rows – 3×10–12
Shoulder Press – 3×10–12
Bicep Curls – 3×12–15
Glute Bridges – 3×12–15

⚡ 2. INTERMEDIATE

A. Fat Loss (HIIT + Strength)

Example Exercises:

Barbell Squats – 3×10–12
Deadlifts – 3×8–10
Push-ups / Bench Press – 3×10–12
Pull-ups – 3×8–10
Burpees – 3×10–15
Plank Taps – 3×30 sec

B. Weight Gain (5–6 days/week)
Focus: Heavy compound lifts + accessory isolation

Example Split :

Day 1 – Chest & Triceps
Day 2 – Back & Biceps
Day 3 – Legs & Abs
Day 4 – Shoulders & Traps
Day 5 – Full-body / Weak points

Example Exercises:

Barbell Bench Press-4x6–8
Pull-ups / Weighted Pull-ups-4x6–10
Deadlift-4x4–6
Squats-4x6–8
Shoulder Press-3x8–10
Dumbbell Flys-3x10–12
Bicep Curls-3x12–15
Tricep Pushdown-3x10–12
Hanging Leg Raise / Plank-3x12–15 / 60 sec

🔥 3. ADVANCED

A. Fat Loss (Circuit + Cardio)

Example Exercises:

Burpees ×15
Kettlebell Swings ×15
Jump Squats ×15
Push-ups ×12–15
Mountain Climbers ×30 sec
Plank with Leg Lift ×30 sec

B. Weight Gain (5–6 Days/Week)

Example Exercises

Bench Press – 4×6–8
Deadlift – 4×4–6
Squats – 4×6–8
Shoulder Press – 3×8–10
Dumbbell Flys – 3×10–12
Bicep Curls – 3×12–15
Tricep Pushdowns – 3×10–12
Hanging Leg Raises – 3×12–15

Notes:

Rest 60–90 sec between sets for hypertrophy; 30–45 sec for fat loss circuits.
Adjust weights progressively to avoid plateau.
Nutrition is key: calorie deficit for fat loss, surplus for weight gain.