2■Week Gym Training Plan (90■Minute Sessions)
– PCOD Friendly Fat Loss
Profile: Height: 174 cm | Weight: 84 kg | Target: 70 kg Session structure: • 5–7 min warm■up • ~60
min strength training • ~30 min cardio (every day) Goal: fat loss, muscle retention, improved insulin
sensitivity for PCOD.
Week 1
Day 1 – Lower Body (Glutes & Quads)
Exercise Sets × Reps
Barbell Squats 4 × 8–10
Leg Press 4 × 10–12
Walking Lunges 3 × 12 each leg
Hip Thrusts 4 × 10
Leg Extension 3 × 12
Standing Calf Raises 3 × 15
Cardio 30 min incline treadmill walk
Day 2 – Upper Body (Back & Shoulders)
Exercise Sets × Reps
Lat Pulldown 4 × 10
Seated Cable Row 4 × 10
Dumbbell Shoulder Press 4 × 10
Lateral Raises 3 × 12
Face Pulls 3 × 12
Rear Delt Fly 3 × 12
Cardio 30 min cycling or elliptical
Day 3 – Core + Conditioning
Exercise Sets × Reps
Hanging Leg Raises 4 × 12
Russian Twists 3 × 20
Plank 3 × 45 sec
Cable Woodchoppers 3 × 12
Back Extensions 3 × 12
Cardio 10 min steady treadmill + 15 min HIIT + 5 min cooldown
Day 4 – Lower Body (Hamstrings & Glutes)
Exercise Sets × Reps
Romanian Deadlifts 4 × 8–10
Bulgarian Split Squats 3 × 10 each leg
Hip Abduction Machine 3 × 15
Leg Curl Machine 3 × 12
Step Ups 3 × 12 each leg
Cardio 30 min incline treadmill walk
Day 5 – Upper Body (Chest & Arms)
Exercise Sets × Reps
Dumbbell Bench Press 4 × 10
Incline Dumbbell Press 3 × 10
Cable Tricep Pushdown 3 × 12
Dumbbell Bicep Curl 3 × 12
Hammer Curl 3 × 12
Tricep Dips 3 × 10
Cardio 30 min stair climber or elliptical
Day 6 – Sports / Active Day
Exercise Sets × Reps
Sport activity (badminton / cycling / running) 45–60 min
Core circuit: plank, leg raises, twists 3 rounds
Full body stretching 10–15 min
Cardio Light cardio within activity
Day 7 – Rest / Recovery
Exercise Sets × Reps
Walking 6000–8000 steps
Mobility / yoga 15–20 min
Cardio Optional light walk
Week 2 (Repeat the same structure, aim to slightly
increase weights or reps)
Day 1 – Lower Body (Glutes & Quads)
Exercise Sets × Reps
Barbell Squats 4 × 8–10
Leg Press 4 × 10–12
Walking Lunges 3 × 12 each leg
Hip Thrusts 4 × 10
Leg Extension 3 × 12
Standing Calf Raises 3 × 15
Cardio 30 min incline treadmill walk
Day 2 – Upper Body (Back & Shoulders)
Exercise Sets × Reps
Lat Pulldown 4 × 10
Seated Cable Row 4 × 10
Dumbbell Shoulder Press 4 × 10
Lateral Raises 3 × 12
Face Pulls 3 × 12
Rear Delt Fly 3 × 12
Cardio 30 min cycling or elliptical
Day 3 – Core + Conditioning
Exercise Sets × Reps
Hanging Leg Raises 4 × 12
Russian Twists 3 × 20
Plank 3 × 45 sec
Cable Woodchoppers 3 × 12
Back Extensions 3 × 12
Cardio 10 min steady treadmill + 15 min HIIT + 5 min cooldown
Day 4 – Lower Body (Hamstrings & Glutes)
Exercise Sets × Reps
Romanian Deadlifts 4 × 8–10
Bulgarian Split Squats 3 × 10 each leg
Hip Abduction Machine 3 × 15
Leg Curl Machine 3 × 12
Step Ups 3 × 12 each leg
Cardio 30 min incline treadmill walk
Day 5 – Upper Body (Chest & Arms)
Exercise Sets × Reps
Dumbbell Bench Press 4 × 10
Incline Dumbbell Press 3 × 10
Cable Tricep Pushdown 3 × 12
Dumbbell Bicep Curl 3 × 12
Hammer Curl 3 × 12
Tricep Dips 3 × 10
Cardio 30 min stair climber or elliptical
Day 6 – Sports / Active Day
Exercise Sets × Reps
Sport activity (badminton / cycling / running) 45–60 min
Core circuit: plank, leg raises, twists 3 rounds
Full body stretching 10–15 min
Cardio Light cardio within activity
Day 7 – Rest / Recovery
Exercise Sets × Reps
Walking 6000–8000 steps
Mobility / yoga 15–20 min
Cardio Optional light walk