26 January 2026 - Republic Day Special

Fit Bharat Mission

FREE General Workout & Diet Plans for Everyone

Science-based, practical, and beginner-friendly plans to help you start your fitness journey the right way

ABOUT THE INITIATIVE

What is Fit Bharat Mission?

A free public health initiative by Coach Himanshu, created with one simple goal:

To make India healthier, stronger, and more fitness-aware.

In today's time, lifestyle diseases like obesity, diabetes, blood pressure, heart problems, joint pain, and mental stress are rising rapidly — mainly due to wrong food habits, sedentary lifestyle, misinformation, and lack of scientific guidance.

Fit Bharat Mission was launched to:

  • Break myths and spread real fitness education
  • Provide free, practical workout & diet plans that any Indian can follow safely
  • Make scientific fitness guidance accessible to everyone

Important Note (Please Read)

These are GENERAL PLANS made for the public.

For best, faster & safer results, a customised plan according to your body, lifestyle, medical history & goals is always recommended.

If you want a personalised workout + diet + weekly 1-on-1 video call assessment, you can join Coach Himanshu Platform at a very affordable price.

FREE WORKOUT PLANS

General Workout Plans

General Mix Workout

Full Body - 5 Days/Week

Day 1 - Full Body A

  • Squats - 3x12
  • Push-ups - 3x10
  • Lat Pulldown / Pull-ups - 3x10
  • Shoulder Press - 3x12
  • Plank - 3x30 sec

Day 2 - Full Body B

  • Leg Press - 3x12
  • Chest Press - 3x10
  • Seated Row - 3x12
  • Lateral Raises - 3x15
  • Crunches - 3x15

Day 3

  • Rest / Active Recovery

Day 4

  • Full Body A (Repeat)

Day 5

  • Full Body B (Repeat)

Rest: 60-90 sec | Progressive overload weekly

Single Muscle Split

6 Days Training

Day 1 - Chest

  • Bench Press - 4x8
  • Incline DB Press - 3x10
  • Chest Fly - 3x12
  • Push-ups - 2 sets failure

Day 2 - Back

  • Lat Pulldown - 4x10
  • Barbell Row - 3x8
  • Seated Cable Row - 3x12
  • Shrugs - 3x15

Day 3 - Shoulders

  • Shoulder Press - 4x8
  • Lateral Raises - 4x12
  • Rear Delt Fly - 3x15
  • Front Raises - 3x12

Day 4 - Arms

  • Barbell Curl - 3x10
  • Tricep Pushdown - 3x12
  • Hammer Curl - 3x12
  • Overhead Extension - 3x12

Day 5 - Legs

  • Squats - 4x8
  • Leg Press - 3x12
  • Leg Curl - 3x12
  • Calf Raises - 4x15

Day 6 - Core + Cardio

  • Plank - 3x40 sec
  • Hanging Leg Raises - 3x10
  • 20-30 min cardio

Push Workout

Chest + Shoulders + Triceps

Push Day

  • Bench Press - 4x8
  • Incline DB Press - 3x10
  • Shoulder Press - 3x10
  • Lateral Raises - 3x15
  • Tricep Pushdown - 3x12
  • Overhead Extension - 3x12

Pull Workout

Back + Biceps

Pull Day

  • Pull-ups / Lat Pulldown - 4x10
  • Barbell Row - 3x8
  • Seated Row - 3x12
  • Face Pull - 3x15
  • Barbell Curl - 3x10
  • Hammer Curl - 3x12

Leg Workout

Complete Lower Body

Leg Day

  • Squats - 4x8
  • Leg Press - 3x12
  • Romanian Deadlift - 3x10
  • Leg Curl - 3x12
  • Leg Extension - 3x12
  • Standing Calf Raise - 4x15
FREE DIET PLANS

General Diet Plans

Fat Loss - Vegetarian

Under 1800 kcal

VEG
Morning
  • Warm water + lemon
  • 5 soaked almonds
Breakfast
  • Oats (40g) + skim milk
  • 1 fruit
Lunch
  • 2 multigrain roti
  • Paneer/Tofu (100g)
  • Mixed veg sabzi
  • Salad
Snack
  • Roasted chana / fruit
  • Green tea
Dinner
  • Dal or curd
  • Veg sabzi
  • 1 roti

Fat Loss - Non-Vegetarian

Under 1800 kcal

NON-VEG
Breakfast
  • 3 egg whites + 1 whole egg
  • 1 slice brown bread
Lunch
  • Grilled chicken/fish (120g)
  • Rice (100g cooked)
  • Veg salad
Snack
  • Fruit or peanuts (20g)
Dinner
  • Omelette / chicken curry
  • Veg sabzi

Muscle Gain - Vegetarian

Under 2500 kcal

VEG
Breakfast
  • Oats + milk + peanut butter
Mid-Meal
  • Fruit + nuts
Lunch
  • Rice / roti
  • Paneer (150g)
  • Dal + veg
Workout Snack
  • Banana / black coffee
Post Workout
  • Whey protein / curd
Dinner
  • Roti
  • Tofu / paneer
  • Veg sabzi

Muscle Gain - Non-Vegetarian

Under 2500 kcal

NON-VEG
Breakfast
  • 4 eggs + oats
Mid-Meal
  • Fruit + peanuts
Lunch
  • Rice
  • Chicken (150-180g)
  • Veg
Pre Workout
  • Banana
Post Workout
  • Whey protein
Dinner
  • Chicken/fish
  • Roti + veg

Very Important Disclaimer

These are GENERAL PLANS

They do not consider:

Your age

Height, weight, body fat

Medical conditions

Lifestyle & job

Strength level & experience

For best results, injury-free progress & faster transformation

A customised plan is essential

PREMIUM COACHING

Coach Himanshu Platform

Subscription Plans for Personalised Guidance

Personalised Workout Plan

Personalised Diet Plan

Exercise Tutorial Videos

Weekly 1-on-1 Video Call Assessment

Routine updates every week

1 Month
3 Months
6 Months
1 Year (Best Value)

Affordable pricing - because fitness should be accessible to everyone

Final Message from Coach Himanshu

Start with these free plans, learn consistency, discipline & correct basics.

When you're ready for next-level results, I'll personally guide you.

Train smart. Eat right. Stay consistent.

Jai Bharat

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