Holistic Fitness Program Design
Budget: ₹400 – ₹750 INR
I’m ready to revamp my daily routine with a well-structured program that elevates my overall health—not just the number on the scale. Your job is to create a complete 12-week roadmap that combines strength training, HIIT, and bodyweight sessions in a logical, progressive order. Each week should specify workout frequency, exercise selection, sets × reps, rest intervals, and clear cues on tempo or form.
Because nutrition will drive a good part of my results, I also want a comprehensive meal plan. Please lay out balanced menus, portion sizes, and macronutrient targets that align with the training blocks. Ingredient swaps for common dietary restrictions and a brief prep guide per week will make the plan more practical.
Deliverables
• PDF or Google-doc workout manual, broken down week-by-week
• Matching meal plan with shopping lists and prep tips
• Quick-reference calendar that pairs training days and meals
• Short form check-in template so I can track progress and adjust
Acceptance Criteria
• Exercises rely only on standard gym equipment or bodyweight moves—no exotic machines
• Workouts average 45–60 minutes, with at least two recovery or mobility sessions per week
• Meals hit realistic calorie and macro ranges based on a 2,000–2,200 kcal baseline (we can tweak once you have my exact stats)
• All files are clearly formatted, edit-friendly, and ready to implement immediately
If you’ve successfully guided clients toward sustainable health improvements before, I’d love to see a sample plan or testimonials. Let’s build something that keeps training fresh, food enjoyable, and progress measurable.
Because nutrition will drive a good part of my results, I also want a comprehensive meal plan. Please lay out balanced menus, portion sizes, and macronutrient targets that align with the training blocks. Ingredient swaps for common dietary restrictions and a brief prep guide per week will make the plan more practical.
Deliverables
• PDF or Google-doc workout manual, broken down week-by-week
• Matching meal plan with shopping lists and prep tips
• Quick-reference calendar that pairs training days and meals
• Short form check-in template so I can track progress and adjust
Acceptance Criteria
• Exercises rely only on standard gym equipment or bodyweight moves—no exotic machines
• Workouts average 45–60 minutes, with at least two recovery or mobility sessions per week
• Meals hit realistic calorie and macro ranges based on a 2,000–2,200 kcal baseline (we can tweak once you have my exact stats)
• All files are clearly formatted, edit-friendly, and ready to implement immediately
If you’ve successfully guided clients toward sustainable health improvements before, I’d love to see a sample plan or testimonials. Let’s build something that keeps training fresh, food enjoyable, and progress measurable.