// ACTIVE SECURE SESSION
SECURE LOGOUT
WELCOME BACK, RAHUL SHAH
ASSIGNED HUB: SARDAR BAUG BASE // COACH: YASH PATEL
DAILY TRAINING PROGRAM
| PHASE/DAY | EXERCISE TARGET REPS | INTENSITY MODE |
|---|---|---|
| MON: Push | Incline Dumbbell Press (4 Sets x 8-12 Reps) | Heavy Overload |
| TUE: Pull | Weighted Pull-Ups / Barbell Rows (4 Sets x 10 Reps) | Peak Contraction |
| WED: Legs | Barbell Back Squats (5 Sets x 6-10 Reps) | Absolute Failure |
NUTRITIONAL SCHEDULE
| TIMING WINDOW | DIET TARGET FUEL | MACRO SCOPE |
|---|---|---|
| Meal 1 (Breakfast) | 6 Egg Whites + 50g Oats with Almonds | High Protein / Complex Carbs |
| Meal 2 (Pre-Workout) | 150g Boiled Chicken Breast + 100g White Rice | Clean Fast Glycemic Fuel |
| Meal 3 (Post-Workout) | 1 Scoop Whey Isolate + 1 Banana | Rapid Amino Replenishment |