From a Skinny Bitch to a Decent physique. What I did...

These are the exact workouts that I used to go from a weak but violent kid to a strong aggressive "sigma" (My classmates used to call me that not me, shotout to them for motivating me to keep going and never end up like them or be better than some of them. I hate these terms. PERIOD.)

Timestamps at the End

Protein Powder I have been using for over a year https://youtu.be/aUSJdieW0ho

1. Get the basics down first- 25 pushups, 50 crunches, 2 min plank hold in succession in any order with no rest.

2. Start from Beginner → Intermediate → Advanced
https://play.google.com/store/apps/details?id=homeworkout.homeworkouts.noequipment

3. Move to weights you can lift without injuring yourself- there is no point in lifting extremely heavy if you can't lift for weeks/months after that. Don't Be Dumb.

Here's the app for reference of these exercises
https://play.google.com/store/apps/details?id=io.strongapp.strong

30 second rest between all is what I personally did the rest is upto you.

Day 1 (Arms and Chest)

3x15 bicep curls
3x15 concentrated bicep curls

15 each of normal and diamond pushups

3x15 hammer curls

15 each of normal and diamond pushups

3x15 reverse bicep curls
3x15 reverse concentrated bicep curls

15 each of normal and diamond pushups

50 Tricep extensions or till failure
50 reverse wrist curls

Day 2 (Shoulders and Back)

3x15 arnold press
3x15 bent over one arm row
3x15 bent over dumbbell row
50-100 shrugs or till failure
3x15 front raise
3x15 lateral raise
3x15 overhead press
3x15 upright dumbbell row
3x15 seated overhead press

Day 3 (Legs)

3x15 calf raises or till failure

3x15 squats
3x15 bulgarian split squat
3x15 lunges

if it feels easy...try this

3x15 squats, bulgarian split squat, lunges with rest in between each until you can go again.

if it again feels easy...do the same thing☝️with no rest.

There you go. Go and Get some muscle now.

Navigation 🧭

0:00 Recap
2:43 Basics
4:26 My first workouts
5:44 Active to Lazy to Fit Struggle
7:25 Moving to Bodyweight Workouts
9:27 Caution: We don't have the same body
10:22 500g in 2 years
12:27 Protein
14:37 Main workout that built me
17:29 3 day split
18:21 Day 1 (Arms and Chest)
21:56 Form tip for Reverse curls
24:06 Form tip for Tricep extensions
25:32 Get Bigger Forearms
27:34 Day 2 (Shoulders and Back)
29:03 Lats Tip
30:51 Moving weights tip
31:47 The toughest exercise (for me)
35:37 Do your own Research
36:41 Day 3 (Legs)
36:55 Get Bigger Calves
38:06 Calf Raises Tip
39:31 How long it takes
40:02 Defined Quads
41:36 Missed exercise
42:46 Diet

Enjoy!