Weekly Structure
Tap days to expand · Click the tracker above to mark done
Mon
Tue
Wed
Thu
Fri
Sat
Sun
⚠ Scoliosis Protocol
Due to cervical/upper thoracic scoliosis: no heavy overhead pressing, no behind-the-neck movements, no asymmetrical spinal loading. Every exercise is chosen with this in mind. If any movement causes neck or shoulder pain — stop immediately and do an extra row or lat pulldown instead.
MON
Strength A
Strength
›
Full body session — Goblet squat, Romanian deadlift, single-arm rows, lat pulldown, incline push-up, dead bug, glute bridge. Foundation movement patterns. Focus on form over weight — this is your most important session of the week.
TUE
Cardio + Core
Cardio
›
25–30 min Zone 2 cycling + 3-round core circuit. Active recovery from Monday. Keep heart rate conversational — you should be able to speak full sentences while cycling.
WED
Strength B
Strength
›
Full body — Reverse lunges, sumo deadlift, close-grip lat pulldown, floor press, clamshells, bird dog, cat-cow. Variation to Monday to train all movement planes without repeating the same joints.
THU
Mobility Day
Mobility
›
40–50 min dedicated mobility session. Cervical (gentle only), thoracic spine, hip openers, shoulder and scapular work. This is a priority session — don't skip it. It directly supports your scoliosis management.
FRI
Strength C
Strength
›
Full body consolidation — chest-supported rows, deeper squat, floor plank, hip flexor stretch. Progress from Monday and Wednesday. The week's movements reinforced at slightly higher intensity or depth.
SAT
Cardio + Core
Cardio
›
25–30 min Zone 2 cycling + core circuit. Same structure as Tuesday. Keep intensity moderate — you've put in a full week. End with 5 min gentle stretching.
SUN
Rest Day
Rest
Progression Roadmap
Weeks 1–4
Foundation. Learn every movement pattern. Don't chase weight. Completing every session with good form is the only thing that matters.
Weeks 5–8
Build. Small weight increases where comfortable. Push reps to the top of each range. Mobility sessions should feel noticeably easier.
Weeks 9–12
Consolidate. Train at 7–8/10 effort. Keep a workout notebook. Re-assess at week 12 — expect visible strength and body composition changes.
Strength Training
Mon / Wed / Fri · Tap exercises to mark complete
Rules
Rest 60–90 sec between sets. Start light — form over weight always. If a movement causes shoulder or neck pain, replace it with an extra row or lat pulldown set. Add weight only when all reps are clean.
Workout A
Monday
0 / 7
Warm-up
March in place → arm circles (fwd + back) → cat-cow × 8 → hip circles × 8 → 2 min easy cycle
✓
Goblet Squat
Hold DB/KB at chest. Squat deep, knees track over toes. 3-second descent.
3 × 10
✓
Dumbbell Romanian Deadlift
Hinge at hips, soft knee bend. Keep DBs close to shins. Feel hamstring stretch at bottom.
3 × 10
✓
Single-Arm Dumbbell Row
Brace on bench. Pull elbow back past torso. Squeeze lat at the top. Don't rotate your spine.
3 × 10ea
✓
Lat Pulldown (Wide Grip)
Lean back slightly. Pull bar to upper chest. Control the return — don't let it fly up.
3 × 12
✓
Incline Push-up
Hands on bench or surface. Full range — chest to surface. No overhead stress on the neck.
3 × 10
✓
Dead Bug
Lower back pressed to floor throughout. Extend opposite arm/leg slowly. Exhale each rep.
3 × 8ea
✓
Glute Bridge
Feet flat, drive hips up, squeeze glutes at the top and hold 1 second before lowering.
3 × 15
Workout B
Wednesday
0 / 7
Warm-up
March in place → arm circles → cat-cow × 8 → hip circles × 8 → 2 min easy cycle
✓
Reverse (Step-Back) Lunge
Step back, lower rear knee toward floor. Front shin stays vertical. Controlled movement.
3 × 10ea
✓
Sumo Dumbbell Deadlift
Wide stance, toes out. Hold DB vertically between legs. Think "push the floor away."
3 × 10
✓
Lat Pulldown (Close Grip)
Palms face each other. Pull elbows down and in. Keep chest tall — no forward collapse.
3 × 12
✓
Dumbbell Floor Press
Lying on floor, elbows at 45°. Press to lockout, slow return. Floor limits range safely for shoulders.
3 × 10
✓
Side-Lying Clamshell
Hips stacked, feet together. Rotate top knee up. Pure glute activation — don't rush this.
3 × 15ea
✓
Bird Dog
On all fours, extend opposite arm + leg. Hold 2 sec. Hips must stay level — don't rotate.
3 × 10ea
✓
Cat-Cow Stretch
Breathe in on cow (arch), out on cat (round). Slow and deliberate. Focus on thoracic movement.
2 × 10
Workout C
Friday
0 / 7
Warm-up
March in place → arm circles → cat-cow × 8 → hip circles × 8 → 2 min easy cycle
✓
Goblet Squat (Progress)
Aim deeper than Monday. Same or slightly more weight if form was solid all week.
3 × 12
✓
KB / DB Hip Hinge
Weight between feet. Sit hips back, spine neutral. This pattern builds the foundation for everything.
3 × 12
✓
Chest-Supported DB Row
Face-down on incline bench. Removes all spinal load — the best row variation for scoliosis.
3 × 10ea
✓
Lat Pulldown (Alternate Grip)
Alternate wide and close grip each Friday. Maintain tall chest throughout the set.
3 × 12
✓
Push-up (Lower Surface)
Lower your surface each week. Goal is floor push-up by week 8. Track your progress.
3 × 10
✓
Forearm Plank
Forearms flat, hips level. Breathe steadily. Don't let lower back sag or hips rise.
3 × 30s
✓
Hip Flexor Kneeling Stretch
Back knee down, tuck pelvis under. Crucial — combats the effects of sitting and anterior pelvic tilt.
2 × 45s ea
Cardio + Core
Tuesday & Saturday · ~45 min total
Zone 2 — What It Means
Zone 2 = you can hold a full conversation but it feels slightly uncomfortable. This is peak fat-burning territory and builds aerobic base without wrecking recovery. Combined with 10,000 steps daily, this creates a massive calorie deficit.
Cycle Session
Tuesday & Saturday
Cycling — 25 to 30 min
Warm-up — 5 min
Easy pace, minimal resistance. Let your body wake up gradually.
Steady State — 15–20 min
Zone 2 effort. Conversational but working. Moderate resistance. Stay consistent — don't sprint.
Cool Down — 5 min
Very easy pace, zero resistance. Slow your breathing before you stop completely.
Core Circuit — 3 Rounds
Dead Bug — 8 reps each side
Lower back pressed to floor throughout. No half reps.
Forearm Plank — 30 seconds
Breathe steadily — don't hold your breath. Hips level.
Glute Bridge — 15 reps
Squeeze and hold 1 second at the top of each rep.
Side Plank — 20 sec each side
Rest 60 sec, then repeat the full circuit. 3 total rounds.
10,000 Steps — Your Biggest Advantage
~450 kcal
At 98kg, 10,000 steps burns roughly 400–500 calories per day — around 3,000 per week. This compounds massively over months alongside your training.
Low Stress
Walking doesn't raise cortisol or strain recovery. You can walk every single day — it actually speeds up muscle recovery rather than hindering it.
UP Weather
Walk in early morning (6–8am) or evening (7–9pm). Avoid midday walks in summer. On very hot days, replace outdoor steps with extra time on the cycle.
Mobility & Recovery
Thursday · 40–50 min · Tap each to mark done
Scoliosis Guidance
Never force range of motion. Stretch to where you feel a pull — not pain. Thread the Needle and thoracic work may feel asymmetrical — this is normal with scoliosis. Progress is measured in weeks and months. Consider visiting a physio in Prayagraj for a personalised hands-on assessment.
Cervical (Neck) — Gentle Only
✓
Cervical Side Tilt
2 × 30 sec each side
Ear toward shoulder ONLY — no rotation or neck circles. Let gravity work gently.
✓
Chin Tuck
3 × 10 reps, hold 3 sec each
Pull chin straight back, not down. Corrects forward head posture. Very important for you.
Thoracic Spine (Upper Back)
✓
Cat-Cow on All Fours
2 × 12 reps, slow breath
Focus on feeling the thoracic (upper/mid back) move — not just the lower back.
✓
Thread the Needle
2 × 8 each side
Key thoracic rotation drill. One side may feel tighter — that's expected with scoliosis.
✓
Thoracic Extension (Floor)
2 × 60 sec
Lie on back, arms crossed on chest. Let gravity gently extend your upper back toward the floor.
Hips & Legs
✓
90/90 Hip Stretch
2 × 45 sec each side
Both legs at 90°. Sit tall. Lean forward gently over the front shin. Critical hip opener.
✓
Kneeling Hip Flexor Stretch
2 × 45 sec each side
Back knee down, tuck pelvis. Tight hip flexors worsen posture and low back tension.
✓
Hamstring Doorway Stretch
2 × 30 sec each leg
Lie in doorway, extend leg up the frame. Breathe and relax into it — don't force.
✓
World's Greatest Stretch
5 reps each side
The best single drill — combines hip flexor, thoracic rotation, and hamstring in one flow.
Shoulder & Scapula
✓
Shoulder Pendulum Swings
2 × 30 sec each arm
Let arm hang freely. Small relaxed circles. Zero force — pure joint decompression.
✓
Arm-Across-Chest Stretch
2 × 30 sec each side
Pull arm across chest at shoulder height. Targets posterior capsule and rear deltoid.
✓
Wall Slide
2 × 10 reps
Back flat on wall, arms slide up like a snow angel. Builds scapular control and posture strength.
5-Min Morning Routine — Do Every Day
Daily
Cat-cow × 10 → Chin tucks × 10 → Hip circles × 8 each side → 5 slow deep breaths. Do this before your morning chai. It changes how your body feels all day — especially your neck and upper back.
Indian Veg Nutrition
Tailored for vegetarian diet · Prayagraj, Uttar Pradesh
2,000
Calories
130g
Protein
60g
Fat
220g
Carbs
Vegetarian Protein — The Key Insight
130g protein as a vegetarian is achievable, but requires strategy. Soya chunks (Nutrela) are your biggest weapon — 52g protein per 100g dry weight, widely available in Prayagraj, and extremely cheap. Eat them daily. Supplement with paneer, dal, curd, and sattu to hit your target.
Best Protein Sources — Available in Prayagraj
Soya Chunks (Nutrela)
~52g / 100g dry
Paneer
~18g / 100g
Sattu (Chana)
~22g / 100g
Thick Curd / Dahi
~11g / 200g
Moong / Masoor Dal
~9g / 100g cooked
Rajma
~9g / 100g cooked
Chana / Chole
~9g / 100g cooked
Peanuts / Mungfali
~26g / 100g
Sample Day — Indian Veg Meal Plan
Meal 1 · 7–8am · Breakfast
Sattu Sharbat + Besan Chilla / Poha
2 tbsp sattu in water with jeera and kala namak + 2–3 besan chilla with paneer stuffing. Or: poha with peanuts and green peas. Light, high protein, perfect for UP mornings.
~28–32g protein
Meal 2 · 12–1pm · Lunch (Biggest Meal)
Dal + Soya Sabzi + Roti + Salad
2 roti (atta) + 1 bowl arhar or masoor dal + soya chunk sabzi (60–70g dry soya soaked overnight, cooked with masala) + large kheera-pyaaz salad. This one meal delivers the most protein of your day.
~45–50g protein
Snack · 4–5pm · Pre or Post Workout
Curd + Fruit + Peanuts or Makhana
1 bowl thick dahi + seasonal fruit (aam, kela, amrood, jamun) + 30g peanuts or roasted makhana. Easy to prep, no cooking. Great for recovery after training.
~18–22g protein
Meal 3 · 7–8pm · Dinner
Rajma / Chole + Roti + Sabzi + Milk
1 bowl rajma or chole + 2 roti + seasonal sabzi (lauki, baingan, tori, methi — whatever is available) + 1 glass milk before bed. Rajma-chawal is fine but swap rice for roti to control calories.
~32–36g protein
6 Rules — Non-Negotiable
1
Soya chunks every day. This single food will do more for your protein intake than anything else. Soak overnight, then cook in any sabzi. Available at every kirana shop in Prayagraj.
2
Cut sugar, not meals. No chai with 3 spoons sugar, no cold drinks, no daily biscuits. Replace with sattu sharbat or nimbu paani with rock salt. Never skip meals — you will overeat at night.
3
Reduce ghee — don't remove it. 1 tsp per meal maximum. Ghee is not bad — the quantity is the issue. Avoid vanaspati/dalda entirely — it is harmful trans fat found in many UP street foods.
4
Vegetables at every meal. Sabzi is your best friend. Load up on lauki, tori, baingan, palak, methi, gobhi — all calorie-light, filling, and packed with micronutrients. Season freely with normal masalas.
5
Roti over rice when cutting. 2–3 atta roti per meal is perfectly fine. Rice is not bad but is much easier to overeat — keep portions small. White or brown rice, doesn't matter much.
6
Track your food for at least 2 weeks. Use any free app (even a basic one). Most Indians significantly underestimate how much ghee and oil goes into cooking. Seeing the numbers changes behaviour.
Foods to Prioritise vs Avoid
Eat More
Sattu, soya chunks, paneer, moong sprouts, rajma, chole, dahi, seasonal sabzi, atta roti, dal of any kind, peanuts, makhana
Limit
Ghee (1 tsp/meal max), rice portions, full-fat mithai, white bread, maida items like paratha made with refined flour
Avoid
Daily samosa/kachori, cold drinks, sugary chai, packaged namkeen, bakery biscuits, vanaspati-fried street food. These silently add 500+ calories per day.