Build Real Strength.
Vegetarian-Friendly.
A 12-week online strength program with progressive overload, weekly video form checks, and an Indian-veg protein plan that actually hits 100g+ daily.
The 12-Week Architecture
Foundation. Hypertrophy. Strength.
Every phase builds on the last. No random workouts — a real periodised program your coach adjusts weekly to your numbers.
Weeks 1 – 4
Foundation
Technique + Movement Patterns
Master form on the 4 main lifts. Build base strength. 3 sets × 8–10 reps, moderate weight. Linear progression on big lifts.
Main lifts this phase
- Goblet squat → back squat
- Romanian deadlift
- Push-ups → bench press
- Dumbbell row
Weeks 5 – 8
Hypertrophy
Build Visible Muscle
Volume goes up. Variety added. 4 sets × 8–12 reps with progressive overload. This is where muscle visibly grows.
Main lifts this phase
- Barbell squat (heavy)
- Conventional deadlift
- Bench + incline press
- Pull-ups + barbell rows
Weeks 9 – 12
Strength
Heavy Compound Focus
Lower reps, heavier weight. 5 × 5 / 5 × 3 schemes. Push for personal records on the main lifts. Maintain accessory volume.
Main lifts this phase
- Heavy back squat (5 × 5)
- Heavy deadlift (5 × 3)
- Heavy bench (5 × 5)
- Weighted pull-ups / heavy rows
Everything Included
Real coaching. Real progress.
Certified Strength Coach
Matched to your level — beginner, intermediate, or advanced. Real coaching, not templates.
4-Day Custom Program
Upper/Lower split (proven best for muscle growth) or your preferred frequency.
Indian Vegetarian Meal Plan
Hits your protein target with paneer, dal, soya, eggs — not chicken-and-broccoli.
Weekly Progression
Plan adjusts every week based on your actual lift numbers — not guesswork.
Video Form Checks
Send sets, coach reviews within 24 hours. Live calls in the first month for big lifts.
Strength Tracking
Track every set/rep/weight. Visualize PR progress. Celebrate milestones.
Yes, vegetarians can build serious muscle.
The 'you need chicken' myth has kept Indian vegetarians small for two generations. It's wrong. Hit 1.6–2.2g protein/kg body weight with paneer + soya + dal + Greek yogurt + (optional) eggs + whey, and your body builds muscle the same as anyone else's.
Commitment Required. Results Follow
Watch transformation stories directly from our community — unscripted, unfiltered.
Shreya
Transformation
Transformation Journey
Prateek
Transformation
Transformation Journey
Kanishka
37 yrs
Fat Loss Transformation
Rakesh
Corporate Client
Corporate Fitness Journey
Kishan
Lost 8kg
8kg Fat Loss
Anushree
Transformation
Full Body Transformation
Deepa
Fat Loss Journey
Sustainable Fat Loss
Premlatha
Honest Review
Client Experience
Shreya
12 Week Result
12 Week Transformation
Shweta
Strength Gains
Strength & Muscle Gain
Swipe to explore
– / 10
Real Transformations. Structured Results.
Built around measurable progress, accountability, and long-term sustainability — not short-term hype.
84kg → 72kg • 14 Weeks
"I was stuck at 84kg for 2 years. Within 14 weeks I dropped to 72kg without crash dieting. My lower back pain is completely gone and my energy levels are the highest they've been in years."
RRahul K.
IT Professional • Bengaluru
-9kg • Improved Hormonal Health
"After my PCOS diagnosis, I had lost hope. The structured strength plan and nutrition guidance helped me lose 9kg in 5 months and regulate my cycles naturally."
SSneha M.
PCOS Transformation • 5 Months
-11kg • -4 Inches Waist
"I train at 5am before work. The accountability system kept me consistent. Down 11kg and 4 inches off my waist. This is the first time I've maintained results."
VVikram S.
Corporate Manager
-8kg Fat Loss • Lean Muscle Gain
"We joined as a couple. The workouts were adjusted separately for both of us. I lost 8kg while my husband gained lean muscle. It never felt like a generic plan."
AAnanya & Ritesh
Couple Transformation • 6 Months
-6% Body Fat • 4 Months
"I had tried 3 trainers before this. The difference here was progression tracking. Every 4 weeks we measured strength and body fat. Down 6% body fat in 4 months."
PPriya R.
Strength & Fat Loss Client
84kg → 72kg • 14 Weeks
"I was stuck at 84kg for 2 years. Within 14 weeks I dropped to 72kg without crash dieting. My lower back pain is completely gone and my energy levels are the highest they've been in years."
RRahul K.
IT Professional • Bengaluru
-9kg • Improved Hormonal Health
"After my PCOS diagnosis, I had lost hope. The structured strength plan and nutrition guidance helped me lose 9kg in 5 months and regulate my cycles naturally."
SSneha M.
PCOS Transformation • 5 Months
-11kg • -4 Inches Waist
"I train at 5am before work. The accountability system kept me consistent. Down 11kg and 4 inches off my waist. This is the first time I've maintained results."
VVikram S.
Corporate Manager
-8kg Fat Loss • Lean Muscle Gain
"We joined as a couple. The workouts were adjusted separately for both of us. I lost 8kg while my husband gained lean muscle. It never felt like a generic plan."
AAnanya & Ritesh
Couple Transformation • 6 Months
-6% Body Fat • 4 Months
"I had tried 3 trainers before this. The difference here was progression tracking. Every 4 weeks we measured strength and body fat. Down 6% body fat in 4 months."
PPriya R.
Strength & Fat Loss Client
84kg → 72kg • 14 Weeks
"I was stuck at 84kg for 2 years. Within 14 weeks I dropped to 72kg without crash dieting. My lower back pain is completely gone and my energy levels are the highest they've been in years."
RRahul K.
IT Professional • Bengaluru
-9kg • Improved Hormonal Health
"After my PCOS diagnosis, I had lost hope. The structured strength plan and nutrition guidance helped me lose 9kg in 5 months and regulate my cycles naturally."
SSneha M.
PCOS Transformation • 5 Months
-11kg • -4 Inches Waist
"I train at 5am before work. The accountability system kept me consistent. Down 11kg and 4 inches off my waist. This is the first time I've maintained results."
VVikram S.
Corporate Manager
-8kg Fat Loss • Lean Muscle Gain
"We joined as a couple. The workouts were adjusted separately for both of us. I lost 8kg while my husband gained lean muscle. It never felt like a generic plan."
AAnanya & Ritesh
Couple Transformation • 6 Months
-6% Body Fat • 4 Months
"I had tried 3 trainers before this. The difference here was progression tracking. Every 4 weeks we measured strength and body fat. Down 6% body fat in 4 months."
PPriya R.
Strength & Fat Loss Client
Book Your Path
Start the 12-Week Build —
Three ways
Real strength coaching, progressive overload, Indian vegetarian protein. Talk to a coach first — we set your baseline and design the build.
RECOMMENDED START
Free 30-min Consultation
Talk to a coach about your goals, health history, and schedule. Walk away with a custom 12-week roadmap — no obligation.
Book a CallFAST TASTE
₹499 Trial Session
Experience one real session — coaching, form, nutrition feedback — before committing to a program.
Book TrialQUICK ANSWER
WhatsApp Us
Have a quick question? Text our team and get a reply in minutes.
Chat on WhatsAppInvestment discussed during your free consultation. Programs and ongoing coaching available — pick what fits.
Online Strength Training — FAQs
Everything you need to know before the trial.
12 weeks. Visibly stronger.
Book your ₹499 trial — meet your strength coach, set baselines, and start the program if it fits.
Keep learning
Required reading before you lift
The strength + protein deep dives our coaches use.
What Indians Get Wrong About Protein (And What Science Says)
After coaching 1000+ Indians, here are the protein myths that just won't die — and the real numbers you need.
High-Protein Indian Breakfast for Fat Loss (No Whey)
A simple high-protein Indian breakfast using whole foods like paneer — no whey, no supplements.