Free Workout Plan From Our Trainers
Download our free weekly workout plan, or message us on WhatsApp with your goal and training days for a plan made for you.
Free download
Upper / Lower / Cardio Workout Plan
A weekly gym routine with two upper body days, two lower body days, two cardio days and one rest day.
- Day-by-day weekly training pattern
- Exercises with sets, reps and rest times
- Technique tips for every exercise
Want a Plan Made for You?
The free plan is a general pattern. For a plan built around your goal, experience and training days, message our trainers on WhatsApp.
Also see: Diet Plan · Membership plans
Our trainers share a gym workout plan on WhatsApp. Tell us your goal and how often you can train, and we will send you a plan you can follow at either branch.
How to Get a Gym Workout Plan
- Tap the WhatsApp button on this page.
- Tell us your goal: fat loss, muscle gain, strength or general fitness.
- Share the details listed below.
- Our trainer sends your workout plan on WhatsApp.
Details to Share
- Your age, height and current weight
- How long you have been training, or if you are a beginner
- How many days a week you can come to the gym
- Any injury or health condition
- Your branch: Hinjawadi or Pimple Gurav
Training at Our Gym
Both branches have free weights, machines, cardio equipment and space for functional training. Trainers on the floor can show you how to do each exercise in your plan. Group classes are included from the 3 month plan onwards, and the 1 year plan also includes personal training sessions.
Why We Ask for These Details
A beginner needs a different workout plan from someone who has trained for years. Knowing your goal, experience, training days and injuries helps our trainers choose exercises and a weekly schedule that suit you.
Where You Can Follow Your Gym Workout Plan
You can follow your plan at either branch: Bhumkar Das Road, Vinode Nagar, Phase 1, Hinjawadi, or Dapodi Road, Gangotri Nagar, Pimple Gurav. Both are open Monday to Saturday from 6 AM to 10 PM.
Before You Start
Tell the trainer on the floor about any injury before you begin, and ask them to check your form on new exercises. If you have a health condition, check with your doctor first.
Compare plans on the Gym Membership Plan page, or ask for a diet plan to go with your workouts.
FAQ
Workout Plan Questions
Is there a free workout plan I can download?
Yes. You can download our upper / lower / cardio workout plan as a free PDF from this page, with no sign-up needed. It sets out a full week of training with sets, reps and rest times.
How do I get a workout plan from Muscle Time Fitness?
Send a WhatsApp message to +91 95118 11811 with your goal, experience level, the days you can train and any injuries. One of our trainers will reply with a workout plan made for you.
Is the workout plan suitable for beginners?
Yes. Tell us that you are new to the gym when you message us, and the trainers on the floor will show you how to do each exercise correctly.
Does any plan include personal training?
Yes. The 1 year plan includes personal training sessions, and separate personal training packages are available on any plan.