⚽ Football Week – Complete Daily
Routine (Mon–Fri football, Sat–Sun
no football)
Day 1 – Monday (Chest + Arms + Core)
Time Task Details
Wake up +
5:30 am 1 banana + 5 soaked almonds
quick fuel
Football
6:30–7:45 am Cardio + stamina
practice
8:00 am
Portable 2 boiled eggs OR soya chunks + 2
(school
protein bread slices
breakfast)
11:25 am 2 roti rolls with paneer bhurji / egg
Lunchbox
(school tiffin) bhurji + cucumber
Snack in
2:00 pm Roasted chana / cheese cube + fruit
school
3:30 pm (home Rice + dal/chole + sabzi + protein (2
Main meal
lunch) boiled eggs / paneer / soya)
5:30 pm Snack Banana milkshake + handful peanuts
Knee push-ups 3×8–10, Bicep curls
Strength
6:15–6:45 pm 3×12, Chair dips 3×8, Plank 3×20s,
workout
Crunches 3×12
2 rotis + chicken/paneer curry + sabzi
7:30 pm Dinner
+ salad
1 boiled egg / roasted makhana /
10:30 pm Night snack
handful peanuts
11:00 pm Sleep 7 hrs minimum
Day 2 – Tuesday (Legs + Shoulders + Core)
Time Task Details
Wake +
5:30 am Banana + almonds
fuel
6:30–7:45
Football Stamina + agility
am
8:00 am Breakfast Paneer sandwich OR poha + milk
11:25 am Lunchbox Soya chunks roti wrap + cucumber
2:00 pm Snack Apple + roasted chana
Home
3:30 pm Rice + dal + sabzi + protein (paneer / egg)
lunch
5:30 pm Snack Milkshake + nuts
6:15–6:45 Workout Squats 3×15, Lunges 3×12 each leg,
pm Shoulder press 3×12, Side plank 3×20s,
Time Task Details
Mountain climbers 3×15
7:30 pm Dinner 2 rotis + chicken curry + salad
Night
10:30 pm Makhana / peanuts
snack
11:00 pm Sleep
Day 3 – Wednesday (Back + Biceps + Core)
Time Task Details
Wake +
5:30 am Banana + almonds
fuel
6:30–7:45
Football Ball control + cardio
am
1 boiled egg + poha OR 2 bread slices +
8:00 am Breakfast
peanut butter
11:25 am Lunchbox Egg or paneer roti roll + cucumber
2:00 pm Snack Guava + roasted chana
Home Rice + chole + sabzi + protein (soya /
3:30 pm
lunch paneer / egg)
5:30 pm Snack Banana milkshake + nuts
Wall push-ups 3×10, Bicep curls 3×12,
6:15–6:45
Workout Superman hold 3×20s, Bicycle crunch 3×15,
pm
Squats 3×15
7:30 pm Dinner Chicken tikka + 1 roti + salad
Night
10:30 pm 1 boiled egg / makhana
snack
11:00 pm Sleep
Day 4 – Thursday (Chest + Triceps + Core)
Time Task Details
Wake +
5:30 am Banana + almonds
fuel
6:30–7:45
Football Sprints + stamina
am
8:00 am Breakfast Paneer sandwich OR 2 boiled eggs + bread
11:25 am Lunchbox Egg / soya roll + cucumber
2:00 pm Snack Apple + roasted chana
Home Rice + dal + sabzi + protein (egg / soya /
3:30 pm
lunch paneer)
5:30 pm Snack Milkshake + peanuts
Incline push-ups 3×10, Chair dips 3×10,
6:15–6:45
Workout Plank 3×25s, Knee push-ups 3×8–10, Jump
pm
squats 3×12
7:30 pm Dinner Paneer / chicken curry + 2 rotis + salad
Night
10:30 pm Boiled egg / makhana
snack
Time Task Details
11:00 pm Sleep
Day 5 – Friday (Legs + Shoulders + Arms)
Time Task Details
Wake +
5:30 am Banana + almonds
fuel
6:30–7:45
Football Cardio + ball drills
am
8:00 am Breakfast 2 boiled eggs OR poha + milk
11:25 am Lunchbox Paneer / egg roll
2:00 pm Snack Banana + roasted chana
Home Rice + dal / chole + sabzi + protein (paneer /
3:30 pm
lunch chicken / egg)
5:30 pm Snack Milkshake + nuts
6:15–6:45 Squats 3×20, Lunges 3×12, Shoulder press
Workout
pm 3×12, Bicep curls 3×12, Side plank 3×20s
7:30 pm Dinner Chicken / paneer curry + 2 rotis + salad
Night
10:30 pm Makhana / boiled egg
snack
11:00 pm Sleep
Day 6 – Saturday (No Football – Full Body + Core)
Time Task Details
Wake +
7:00 am Banana + almonds
snack
Knee push-ups 3×10, Squats 3×20, Shoulder
7:30–8:00
Workout press 3×12, Bicep curls 3×12, Plank 3×30s,
am
Crunches 3×15
8:30 am Breakfast Paneer bhurji + 2 rotis
11:00 am Snack Fruit + roasted chana
Dal + rice + sabzi + protein (egg / soya /
1:30 pm Lunch
paneer)
5:00 pm Snack Milkshake
7:30 pm Dinner Chicken / paneer curry + 2 rotis + salad
Night
10:30 pm Makhana / peanuts
snack
11:00 pm Sleep
Day 7 – Sunday (Active Recovery + Core)
Time Task Details
7:00 am Wake + snack Banana + almonds
7:30–8:00
Light cardio Jog / jump rope 5–10 min
am
2 boiled eggs OR paneer sandwich +
8:15 am Breakfast
milk
Time Task Details
Superman 3×20s, Side plank 3×20s each
11:00 am Workout side, Mountain climbers 3×15, Plank
3×25s
12:00 pm Snack Fruit + roasted chana
1:30 pm Lunch Rice + dal / chole + sabzi + protein
3:30–6:00
Study Focus subjects
pm
5:30 pm Snack Milkshake + nuts
6:15–6:45 Optional light
Knee push-ups 3×8, Squats 3×15
pm workout
7:30 pm Dinner Paneer / chicken + 2 rotis + salad
10:30 pm Night snack Boiled egg / makhana
11:00 pm Sleep
📅 PREPARATORY LEAVE – DAILY ROUTINE (NO
TUITION)
MORNING
6:45 am – Wake up + 1 glass warm water
7:00–7:30 am – Workout 1 (Full Body)
• Warm-up jog 5 min
• Knee Push-ups 3×10
• Squats 3×15
• Bicep Curls 3×12
• Plank 3×20 sec
• Crunches 3×12
7:45 am – Breakfast: 2 boiled eggs OR paneer sandwich OR soya poha + 1 glass milk
8:15–10:45 am – Study Block 1 (Toughest subject: Math/Science)
10:45 am – Snack: 1 fruit (apple/banana) + roasted chana or peanuts
MIDDAY
11:00–1:30 pm – Study Block 2 (NCERT revision, practice writing)
1:30 pm – Lunch: 2 rotis OR 1 cup rice + dal + sabzi + protein (egg
curry/paneer/soya/chicken) + salad
2:00–3:00 pm – Rest: 30–40 min nap OR light walk
EVENING
3:00–4:30 pm – Study Block 3 (Languages or Social Science)
4:30 pm – Snack: Peanut butter sandwich OR makhana OR boiled egg
5:00–7:00 pm – Study Block 4 (Mock paper, sample questions)
7:00–7:30 pm – Workout 2 (Arms + Core)
• Incline Push-ups 3×12
• Chair Dips 3×10
• Squats 3×15
• Superman Hold 3×20 sec
• Side Plank 3×15 sec each side
7:45 pm – Dinner: 2 rotis + dal + sabzi + protein (chicken/paneer/soya) + salad
NIGHT
8:30–9:30 pm – Study Block 5 (Revision, light subjects)
9:30 pm – Snack: Milkshake OR fruit + handful of nuts
10:00–10:30 pm – Relax: walk, music, or deep breathing
10:30–11:00 pm – Sleep (7 hrs minimum)