Daily Progress
0%
📊 Your Baseline Stats
Weight: 64 kg | Height: 5'9" | BMI: 20.9
Push-ups: 20 | Pull-ups: 7 | Plank: 1 min | Squats: 50
Goal: Gain muscle mass — bodyweight only, 5 min × 3 sessions/day
💡 The Rule
Do the session right after wudu, before sitting down after Salah.
5 minutes only — no excuses. Consistency beats intensity.
Each month the reps increase. Track your progress every 4 weeks.
Progressive Plan
Month 1–2
Month 3–4
Month 5–6
Build the habit. Focus on form, not speed. Rest 20–30s between sets.
🌅 After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Push-ups3 × 8 reps
Diamond Push-ups2 × 5 reps
Plank hold2 × 30 sec
Next month target: Push-ups 3×12, Diamond 2×8, Plank 2×45s
🌤 After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups / Chin-ups3 × 4 reps
Bodyweight Squats3 × 15 reps
Glute Bridge2 × 12 reps
Next month target: Pull-ups 3×6, Squats 3×20, Bridge 2×15
🌙 After Isha — Full Body Burn
Compound movement
5 MIN
Burpees2 × 5 reps
Wide Push-ups2 × 8 reps
Mountain Climbers2 × 20 sec
Next month target: Burpees 2×8, Wide Push-ups 2×12, MC 2×30s
Increase volume. You should be noticeably stronger by now. Push harder each set.
🌅 After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Push-ups4 × 12 reps
Pike Push-ups3 × 8 reps
Plank hold2 × 50 sec
Target by end: Push-ups 4×15, Pike 3×10, Plank 2×60s
🌤 After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups4 × 6 reps
Jump Squats3 × 12 reps
Single Leg Glute Bridge2 × 10 each
Target by end: Pull-ups 4×8, Jump Squats 3×15
🌙 After Isha — Full Body
Compound movement
5 MIN
Burpees3 × 8 reps
Archer Push-ups2 × 6 each side
Mountain Climbers2 × 30 sec
Target by end: Burpees 3×10, Archer 2×8 each
Advanced phase. By now you should see visible muscle definition. Push for harder variations.
🌅 After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Decline Push-ups4 × 12 reps
Pike Push-ups3 × 10 reps
Plank + Shoulder Tap2 × 45 sec
🌤 After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups4 × 8–10 reps
Pistol Squat (assisted)3 × 5 each
Nordic Curl (slow)2 × 5 reps
🌙 After Isha — Full Body
Compound movement
5 MIN
Burpee + Push-up combo3 × 8 reps
Close-grip Push-ups3 × 10 reps
L-sit hold (floor)3 × 15 sec
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kcal today
Target: 2,300+ kcal
Base diet: ~1,600 kcal
Check items you ate today
Base diet: ~1,600 kcal
Check items you ate today
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