Squat
3 × 8–10
GFR
GET FIT ROUTINE
24-week program
Week
1
Save your progress & build your own routine. Free account — track every week and see what's upcoming.
Create free accountYour rest days · pick 2
Workouts move around your rest days automatically. Maldives users start with Friday + Monday.
Phase 1 · Weeks 1–4
Your 24-week transformation
Get Fit Routine 24-week plan
Learn the technique. Build the routine. Then make it count.
Current objective
Learn technique + establish routine
Wed · Week 1
Legs + Core
Leg Press
3 × 10
Romanian Deadlift
3 × 10
Walking Lunges
2 × 10/leg
Leg Curl
2 × 12
Calf Raise
3 × 15
Cable Crunch
3 × 12
Plank
3 × 30 sec
Progressive overload
The six phases
Moderate weights · 2–3 sets · 8–12 reps · 60–120 sec rest · stop with 2–3 reps left.
How progression works
Reach the top of the prescribed rep range with clean form, then add a small amount of weight and return to the bottom of the range.
W5
40×8W6
40×10W7
40×12W8
42.5×8
40×8W6
40×10W7
40×12W8
42.5×8
Optional intervals
From Weeks 17–20, add one session only if your joints and fitness tolerate it.
5 min warm-up → 1 min faster → 2 min easy × 6 → 5 min cool-down
Planning ranges, not guarantees
24-week weight checkpoints
Muscle gain can change the scale while your waist and photos improve.
Start
92 kg
Week 4
89–91
kg
Week 8
87–89
kg
Week 12
85–88
kg
Week 16
83–87
kg
Week 20
81–86
kg
Week 24
79–85
kg
Outside the gym
Nutrition + recovery
Build every meal
- Protein every meal
- Vegetables: 2–3+ servings/day
- Fruit: 1–2 servings/day
- Carbs around activity
- Healthy fats in moderation
Keep it sustainable
- Water as your main drink
- Minimize sugary drinks
- Deep-fried food occasionally
- Keep alcohol minimal or none
- Do not crash diet
Recover on purpose
- Sleep 7–9 hours
- Thursday: recovery + walking
- Sunday: rest
- Easy walking is fine
- Arrive at Week 24 stronger
Track three things
- 1. Body weight
3–7 morning readings; use the weekly average. - 2. Waist circumference
Measure once per week. - 3. Progress photos
Take them every four weeks.
The one rule
Never sacrifice technique just to increase the weight.
Control → full comfortable range → good technique → progression.
Stop and seek medical evaluation
Do not push through chest pain, fainting, unusual shortness of breath, or significant joint or back pain during exercise.