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 — bodyweight only, 5 min x 3 sessions/day
The Rule
Do the session right after wudu, before sitting after Salah.
5 minutes only. Consistency beats intensity.
Progressive Plan
Month 1-2
Month 3-4
Month 5-6
Build the habit. Focus on form. Rest 20-30s between sets.
After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Push-ups3 x 8 reps
Diamond Push-ups2 x 5 reps
Plank hold2 x 30 sec
Month 2 target: Push-ups 3x12, Diamond 2x8, Plank 2x45s
After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups3 x 4 reps
Bodyweight Squats3 x 15 reps
Glute Bridge2 x 12 reps
Month 2 target: Pull-ups 3x6, Squats 3x20
After Isha — Full Body
Compound movement
5 MIN
Burpees2 x 5 reps
Wide Push-ups2 x 8 reps
Mountain Climbers2 x 20 sec
Month 2 target: Burpees 2x8, Wide Push-ups 2x12
Increase volume. You should be stronger now.
After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Push-ups4 x 12 reps
Pike Push-ups3 x 8 reps
Plank hold2 x 50 sec
After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups4 x 6 reps
Jump Squats3 x 12 reps
Single Leg Glute Bridge2 x 10 each
After Isha — Full Body
Compound movement
5 MIN
Burpees3 x 8 reps
Archer Push-ups2 x 6 each side
Mountain Climbers2 x 30 sec
Advanced phase. Visible definition by now.
After Fajr — Push + Core
Chest · Shoulders · Abs
5 MIN
Decline Push-ups4 x 12 reps
Pike Push-ups3 x 10 reps
Plank + Shoulder Tap2 x 45 sec
After Asar — Pull + Legs
Back · Biceps · Legs
5 MIN
Pull-ups4 x 8-10 reps
Pistol Squat (assisted)3 x 5 each
Nordic Curl2 x 5 reps
After Isha — Full Body
Compound movement
5 MIN
Burpee + Push-up combo3 x 8 reps
Close-grip Push-ups3 x 10 reps
L-sit hold3 x 15 sec
0
kcal today
Target: 2,300+ kcal
Base diet: ~1,600 kcal
Tick what you ate today
Base diet: ~1,600 kcal
Tick what you ate today
Regular Meals
Boost Items
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