Project Atlas · Fitness Domain
8-Week Pre-Departure Plan
Maximum fat loss · Training + Nutrition · Jul 17 → Sep 14, 2026
Shubhang Sharma · 20 yrs · 180cm · ~105kg · Re-entry (1 month April + restart July)
Phase 1
Adaptation
Wk 1–2 · Jul 17–30
3→4 sessions. Baselines. RPE 6–7.
Phase 2
Foundation
Wk 3–4 · Jul 31–Aug 13
4 sessions. Overload begins. RPE 7.
Phase 3
Development
Wk 5–6 · Aug 14–27
4 sessions + Sat cardio. RPE 7–8.
Phase 4
Optimization
Wk 7–8 · Aug 28–Sep 14
Max output. RPE 8. Habits locked.
8-Week Schedule
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Wk 1
✓ UpA
✓ LwA
UpB ⬅
Rest
Rest
Walk
Rest
Wk 2
UpA
LwA
Rest
UpB
LwB
30min
Rest
Wk 3
UpA
LwA
Rest
UpB
LwB
35min
Rest
Wk 4
UpA
LwA
Rest
UpB
LwB
35min
Rest
Wk 5
UpA
LwA
Rest
UpB
LwB
40min
Rest
Wk 6
UpA
LwA
Rest
UpB
LwB
40min
Rest
Wk 7
UpA
LwA
Rest
UpB
LwB
40min
Rest
Wk 8
UpA
LwA
Rest
UpB
LwB
40min
Rest
⬅ Day 3 — Tomorrow (Wed Jul 19): Upper B — Pull
3RD CONSECUTIVE DAY — KEEP IT LIGHTER THAN DAYS 1 AND 2. RPE 6 MAX. After this: 2 full rest days (Thu + Fri), walk Saturday.
| Exercise | Weight | Sets×Reps | Cue |
|---|
| WARM-UP |
| Incline Treadmill | — | 10 min | Light pace |
| BACK & BICEPS |
| Lat Pulldown | 25 kg | 3×12 | Pull to upper chest. Squeeze lats at bottom. |
| Seated Cable Row | 25–30 kg | 3×12 | Pull to navel, hold 1 sec, slow return. |
| Single-Arm DB Row | 10–12 kg | 2×10 each | Elbow drives straight back. Flat back. |
| Face Pull (cable, rope) | 12–15 kg | 3×15 | Hands end at ear level. External rotation. |
| Dumbbell Bicep Curl | 8 kg | 2×12 | No swinging. Slow 3-sec lower. |
| CORE FINISHER — 3 exercises, no rest between |
| Cable Crunch (rope, kneeling) | 15 kg | 3×15 | Crunch from abs, not hips. |
| Lying Leg Raise | BW | 3×12 | Slow lower — don't drop legs. |
| Plank | BW | 3×25 sec | Body straight. Squeeze glutes. Breathe. |
| CARDIO |
| Cross Trainer | — | 15 min | RPE 5–6. Easy today — 3rd day. |
| Stretching | — | 8 min | Lats, chest, biceps, hip flexors. |
UPPER A — Push + Chest Focus
Monday. Chest and shoulders primary. Cable fly added for chest isolation. Core finisher every session. CHEST FOCUS
MON
Upper A — Push (Chest · Shoulders · Triceps)
| Exercise | Wk 1–2 | Wk 3–4 | Wk 5–6 | Wk 7–8 | Cue |
|---|
| WARM-UP · Incline Treadmill 10 min |
| Machine Chest Press Baseline: 20kg (Day 1) |
20–22kg · 2×12 | 22–25kg · 3×10 | 25–30kg · 3×10 | 30–35kg · 4×8 |
Control down. Pause. Press. Don't lock elbows. |
| Incline DB Press 30–45° bench |
10kg · 2×12 | 12kg · 3×10 | 14–16kg · 3×10 | 16–18kg · 4×8 |
Slight arc in path. Don't lock at top. Feel stretch at bottom. |
| Cable Fly (chest isolation) CHEST FOCUS · Low-to-mid cable |
10kg · 2×15 | 12kg · 3×15 | 14kg · 3×12 | 15–17kg · 3×12 |
Slight bend in elbow. Squeeze pecs at centre. Controlled open. |
| Machine Shoulder Press |
15kg · 2×12 | 17.5kg · 3×10 | 20kg · 3×10 | 22.5kg · 4×8 |
Press up, don't arch lower back. |
| Cable Lateral Raise Unilateral, one arm at a time |
5kg · 2×15 | 5–7kg · 3×15 | 7kg · 3×15 | 7–10kg · 3×15 |
Arm to shoulder height only. No swing. Slow return. |
| Tricep Pushdown (rope) |
15kg · 2×15 | 17.5kg · 3×12 | 20kg · 3×12 | 22.5kg · 3×12 |
Elbows pinned to sides. Full extension at bottom. |
| CORE FINISHER · Every session |
| Cable Crunch (kneeling, rope) |
15kg · 3×15 | 20kg · 3×15 | 25kg · 3×15 | 27.5kg · 3×15 |
Crunch elbows to knees. Abs do the work, not hips. |
| Hanging Knee Raise |
BW · 3×10 | BW · 3×12 | BW · 3×15 | BW · 3×15 slow |
Controlled raise. Slow lower. No swinging. |
| Plank |
3×25 sec | 3×35 sec | 3×45 sec | 3×60 sec |
Body straight. Glutes tight. Normal breathing. |
| CARDIO |
| Cross Trainer | 15 min RPE5 | 20 min RPE6 | 20 min RPE6 |
Steady pace after weights. |
TUE
Lower A — Quad Dominant
| Exercise | Wk 1–2 | Wk 3–4 | Wk 5–6 | Wk 7–8 | Cue |
|---|
| WARM-UP · Incline Treadmill 10 min |
| Leg Press Baseline est. Day 2: 40–50kg |
50kg · 3×12 | 60–70kg · 3×10 | 70–90kg · 4×10 | 90–110kg · 4×8 |
Feet shoulder-width. Knees track toes. Don't lock out. |
| Goblet Squat DB at chest. Squat pattern. |
10kg · 3×12 | 14kg · 3×12 | 18kg · 3×10 | 20–24kg · 3×10 |
Chest up. Full depth. Pause 1s at bottom. Drive through heels. |
| Leg Extension |
Light · 3×15 | +5kg · 3×12 | +5kg · 3×12 | +5kg · 4×12 |
Hold 1 sec at top. Slow 3-sec return. |
| Lying Leg Curl |
Light · 3×12 | +5kg · 3×12 | +5kg · 3×10 | +5kg · 4×10 |
Hips flat on pad. Full curl. Slow return. |
| Calf Raise (machine/smith) |
BW · 3×20 | +10kg · 3×20 | +5kg · 4×20 | +5kg · 4×20 |
Full stretch at bottom. 2-sec hold at top. |
| CORE FINISHER |
| Lying Leg Raise | BW · 3×12 | BW · 3×15 | BW · 3×15 | 3×15 slow | Don't drop legs. Control the negative. |
| Russian Twist (plate) | BW · 3×20 | 5kg · 3×20 | 5kg · 3×24 | 10kg · 3×24 | Feet off floor. Rotate fully each side. 1 touch = 1 rep. |
| Plank | 3×25s | 3×35s | 3×45s | 3×60s | Squeeze everything. Breathe normally. |
| CARDIO |
| Cross Trainer | 20 min RPE5 | 20 min RPE6 | 25 min RPE6 | Higher pace than Monday. |
THU
Upper B — Pull (Back · Biceps · Rear Delts)
| Exercise | Wk 1–2 | Wk 3–4 | Wk 5–6 | Wk 7–8 | Cue |
|---|
| WARM-UP · Incline Treadmill 10 min |
| Lat Pulldown Baseline: ~25kg |
27.5kg · 3×12 | 32.5kg · 3×10 | 37.5kg · 3×10 | 42.5kg · 4×8 |
Pull to upper chest. Lean back slightly. Control up. |
| Seated Cable Row Record baseline Day 3 |
27.5kg · 3×12 | 32.5kg · 3×10 | 37.5kg · 3×10 | 42.5kg · 4×8 |
Pull to lower chest. Squeeze shoulder blades. Don't round back. |
| Single-Arm DB Row |
12kg · 2×10 | 14kg · 3×10 | 16kg · 3×10 | 18–20kg · 4×8 |
Elbow straight back. Chest square. Row — don't shrug. |
| Face Pull (rope, eye height) |
15kg · 3×15 | 17.5kg · 3×15 | 20kg · 3×15 | 22.5kg · 3×15 |
Hands end at ears. External rotation. Shoulder health exercise. |
| Dumbbell Bicep Curl |
8kg · 2×12 | 10kg · 3×12 | 12kg · 3×10 | 12–14kg · 3×10 |
No swinging. Full range. 3-sec eccentric. |
| Push-Up (bodyweight) CHEST · Extra chest volume |
2×10 BW | 3×12 BW | 3×15 BW | 3×20 BW |
Chest touches floor. Full extension. Elbows at 45°. Quality over speed. |
| CORE FINISHER |
| Cable Crunch | 15kg · 3×15 | 20kg · 3×15 | 25kg · 3×15 | 27.5kg · 3×15 | Same as Monday. |
| Bicycle Crunch | BW · 3×20 | BW · 3×24 | BW · 3×30 | BW · 3×30 | Opposite elbow to knee. Slow and controlled. |
| Plank | 3×25s | 3×35s | 3×45s | 3×60s | — |
| CARDIO |
| Cross Trainer | 15 min RPE5 | 20 min RPE6 | 20 min RPE6 | — |
FRI
Lower B — Hip Dominant (Hamstrings · Glutes)
RDL: Week 1 = empty bar (20kg) ONLY. Form before load. Film yourself from the side.
| Exercise | Wk 1–2 | Wk 3–4 | Wk 5–6 | Wk 7–8 | Cue |
|---|
| WARM-UP · Incline Treadmill 10 min |
| Romanian Deadlift (RDL) Start: empty bar, form only |
20kg · 3×10 | 40–50kg · 3×10 | 55–65kg · 3×8 | 70–80kg · 4×8 |
Hinge hips BACK. Bar slides down legs. Feel hamstring stretch. Flat back ALWAYS. |
| Leg Press (high feet) Feet higher than Lower A — more glute |
50kg · 3×12 | 60kg · 3×10 | 70kg · 3×10 | 80kg · 3×10 |
Feet higher on platform for more hamstring/glute loading. |
| Walking Lunges |
BW · 3×10ea | 8kg · 3×10ea | 10–12kg · 3×12ea | 14–16kg · 3×12ea |
Long stride. Back knee skims floor. Push through front heel. |
| Hip Thrust Upper back on bench. Barbell or DB. |
BW · 3×15 | 20–30kg · 3×12 | 40–50kg · 3×10 | 60–70kg · 4×10 |
Drive hips up to straight line. Squeeze glutes at top. Chin tucked. |
| Calf Raise |
BW · 3×20 | +10kg · 3×20 | +5kg · 4×20 | +5kg · 4×20 |
Full stretch. Hold 2s at top. |
| CORE FINISHER — FRIDAY IS HEAVIEST CORE DAY |
| Cable Crunch | 15kg · 3×15 | 20kg · 3×15 | 25kg · 3×15 | 27.5kg · 3×15 | — |
| Hanging Knee Raise | BW · 3×12 | BW · 3×15 | 3×15 | 3×15 slow | Control the swing. Pause at top. |
| Dead Bug | BW · 3×10ea | BW · 3×12ea | 3×12ea | 3×12ea | Lower back stays flat on floor throughout. Slow and controlled. |
| Plank | 3×25s | 3×35s | 3×45s | 3×60s | — |
| CARDIO — FRIDAY IS HIGHEST INTENSITY CARDIO |
| Cross Trainer | 20 min RPE6 | 25 min RPE6–7 | 30 min RPE7 | Push it harder than other days. |
SAT
Saturday — Cardio Only
| Phase | Mode | Duration | Intensity |
|---|
| Wk 1 | Walk outside or treadmill | 30 min | Easy recovery — RPE 4 |
| Wk 2 | Cross Trainer | 30 min | Steady — RPE 5–6 |
| Wk 3–4 | Cross Trainer | 35 min | Moderate — RPE 6 |
| Wk 5–6 | Cross Trainer + 5 min incline treadmill | 40 min total | RPE 6–7 |
| Wk 7–8 | Incline treadmill walk (12% incline, 5.5 kmph) | 40 min | RPE 7. Max fat burn. |
Chest & Abdomen — Special Attention
Chest (Gynecomastia — mostly fat)
You cannot spot-reduce fat. The chest fat will reduce as overall body fat drops. What you can do: build the pectoral muscle underneath so the area looks better and more defined as fat decreases.
- Cable Fly added to every Upper A session for chest isolation
- Push-ups added to every Upper B session as extra chest volume
- Incline press prioritised over flat — upper chest development reduces gynecomastia appearance more effectively
- Progressive overload on chest press is critical — don't stall here
- Expect visible chest improvement by week 6–7 as fat loss compounds with muscle growth
Abdomen (Core & Fat)
Core finisher runs after EVERY session — 4 sessions per week = 4 core workouts per week. That's more than most dedicated ab programs.
- 3–4 core exercises after every session, no exceptions
- Exercises rotate: Cable Crunch, Plank, Leg Raise, Hanging Knee Raise, Bicycle Crunch, Russian Twist, Dead Bug
- Core strength improves posture → better form on all lifts → more muscle activation overall
- Abs become visible at ~12–15% body fat. You will get there via fat loss, not just ab work.
- Weighted cable crunch is the most effective ab exercise — start light, progress consistently
Diet Plan — 4 Blocks (2 Weeks Each)
Weekly scale targets: Wk1: 102–103kg | Wk2: 101–102 | Wk3: 100–101 | Wk4: 98–100 | Wk5: 97–99 | Wk6: 96–97 | Wk7: 95–96 | Wk8: 94–96. Week 1 drop will be 2–3kg (water/glycogen). After that: 0.5–0.8kg/week fat.
Block 1 — Weeks 1–2 (Jul 17–30): Eggs + Paneer + Soya · ~150–165g protein · 2,000–2,050 kcal
Chicken being introduced gradually. Eggs, paneer, soya chunks are the protein backbone. Track calories in MyFitnessPal for these two weeks only — builds intuition for the rest of the program.
Block 1 — Template Day (no chicken)
6:30–7:30 AM
Breakfast
390 kcal · 28g P
3 whole eggs + 2 egg whites (scrambled, 1 tsp oil)26g P · 250 kcal
50g rolled oats in water (no sugar, cinnamon ok)6g P · 190 kcal
Black coffee or green tea0 kcal
1:00 PM
Lunch
490 kcal · 38g P
1 cup masoor/moong dal (cooked, no ghee)18g P · 220 kcal
100g paneer bhurji (minimal oil, onion + tomato + spices)18g P · 200 kcal
1 whole wheat roti4g P · 80 kcal
Salad: cucumber + tomato + onion (unlimited)~30 kcal
4:00–4:30 PM
Pre-Workout Snack
260 kcal · 28g P
60g soya chunks (dry weight, soaked + chaat spice)31g P · 210 kcal
1 apple~80 kcal
7:30–8:30 PM
Post-Workout Dinner
460 kcal · 40g P
4-egg omelette (2 whole + 2 whites) with spinach + onion + tomato26g P · 250 kcal
1 cup sabzi (bhindi / lauki / tori — seasonal, minimal oil)4g P · 90 kcal
1 whole wheat roti4g P · 80 kcal
Saladfree
10:00 PM
Evening Protein (before bed)
140 kcal · 16g P
200g curd/dahi (strained = more protein) or 150g paneer slice14–18g P · 120–200 kcal
All Day
Totals
~1,740–1,900 kcal · ~150–165g P
Water4L minimum
If hungry between meals: cucumber, tomato, 2 boiled eggs, buttermilk (chaas, no salt/sugar excess)—
When paneer unavailable: Replace 100g paneer with 3 extra eggs (whole) or 50g extra soya chunks. When curd unavailable: 2 boiled eggs evening snack instead. On non-gym days: remove pre-workout snack (save ~260 kcal).
Block 2 — Weeks 3–4 (Jul 31–Aug 13): Chicken 2–3×/week · ~165–170g protein · 2,050–2,100 kcal
Block 2 — Training Days (chicken day shown)
7:00 AM
Breakfast
420 kcal · 30g P
4 whole eggs scrambled (1 tsp oil, salt + black pepper)24g P · 280 kcal
50g oats in water + banana (½ small)7g P · 220 kcal
Black coffee0 kcal
1:00 PM
Lunch — Chicken Day
550 kcal · 55g P
200g chicken breast (boiled/grilled/tandoori — NOT fried)46g P · 220 kcal
1 cup cooked rice (150g)6g P · 200 kcal
Dal + sabzi side~130 kcal
4:30 PM
Pre-Workout
250 kcal · 27g P
50g soya chunks + 1 fruit (apple/orange)26g P · 250 kcal
8:00 PM
Dinner
400 kcal · 35g P
150g paneer bhurji OR 3-egg omelette with vegetables24–27g P · 300–350 kcal
1–2 rotis8g P · 160 kcal
10:00 PM
Evening Protein
140 kcal · 16g P
200g curd (strained) or 2 boiled egg whites14–18g P · 120–140 kcal
Daily Total
~1,760–2,050 kcal · ~163–170g P
Non-chicken days: replace chicken lunch with 3 eggs + 100g paneer + extra dalprotein slightly lower ~155g
Block 3 — Weeks 5–6 (Aug 14–27): Chicken 4–5×/week · 175g protein · 2,000–2,100 kcal
Block 3 — Full non-veg. Chicken at lunch and sometimes dinner.
7:00 AM
Breakfast
420 kcal · 30g P
3 whole eggs + 3 egg whites scrambled27g P · 270 kcal
50g oats in water6g P · 190 kcal
1:00 PM
Lunch
560 kcal · 58g P
250g chicken breast (grilled with spices)57g P · 275 kcal
1 cup rice + 1 cup dal12g P · 350 kcal
Large salad (cucumber, tomato, lemon)free
4:30 PM
Pre-Workout
240 kcal · 28g P
50g soya chunks + 1 apple26g P · 250 kcal
8:00 PM
Dinner
380 kcal · 42g P
150g chicken (curry / grilled) OR 4-egg omelette35–46g P · 200–260 kcal
1 roti + sabzi5g P · 160 kcal
NO rice at dinner from week 5 onwardssaves ~200 kcal
10:00 PM
Evening Protein
140 kcal · 18g P
200g strained curd18g P · 140 kcal
Daily Total
~1,740–2,000 kcal · ~173–178g P
Block 4 — Weeks 7–8 (Aug 28–Sep 14): Maximum deficit · 175g protein · 1,900–2,000 kcal
Block 4 — Final push. Tightest calories. No rice at dinner. No fruit at snack (save ~80 kcal).
7:00 AM
Breakfast
380 kcal · 28g P
3 whole eggs + 3 egg whites scrambled27g P · 270 kcal
40g oats (slightly reduced)5g P · 150 kcal
Black coffee (NO sugar)0 kcal
12:30 PM
Lunch (earlier to extend fast)
520 kcal · 55g P
250g chicken breast (grilled)57g P · 275 kcal
¾ cup rice (reduced) + dal10g P · 280 kcal
4:30 PM
Pre-Workout — NO fruit
175 kcal · 26g P
50g soya chunks only (no fruit in phase 4)26g P · 175 kcal
8:00 PM
Dinner — Lightest meal
320 kcal · 42g P
200g chicken breast (boiled/grilled, spiced)46g P · 220 kcal
Stir-fried vegetables (1 cup — unlimited if no oil, or 1 tsp oil max)3g P · 70–100 kcal
1 roti (optional — skip if not hungry)4g P · 80 kcal
10:00 PM
Evening Protein
140 kcal · 18g P
200g strained curd18g P · 140 kcal
Daily Total
~1,535–1,900 kcal · ~169–175g P
Minimum floor: 1,900 kcal on training days. Don't go lower.Muscle preservation
Ingredient Substitutions
| If unavailable | Replace with | Same macros? |
|---|
| Chicken | 3 eggs + 50g soya chunks + 100g paneer | Similar — paneer adds ~50 more kcal |
| Paneer | 3 whole eggs OR 75g soya chunks OR 150g low-fat dahi | Close — all work |
| Soya chunks | Extra dal (1 cup) + 2 eggs | Slightly lower protein |
| Oats | 2 whole wheat rotis (same calories, similar protein) | Yes |
| Greek yogurt / strained curd | Strain regular dahi: put in cloth, hang 2 hrs — removes whey, concentrates protein | Effectively the same |
| Cross Trainer unavailable | Incline treadmill (10–12%, 5.5 kmph) — same calorie burn | Yes |
| Eating out (unavoidable) | Tandoori chicken / grilled chicken / dal + roti + avoid fried items. Skip rice. Large salad. | Manageable |
| Seasonal vegetables (Jul–Sep India) | Bhindi, lauki, tori, cabbage, spinach — all available. Cauliflower late August. | — |
Non-Negotiable Rules
Training
- Log every set — weight, reps, RPE
- Add weight only when you hit top of rep range for 2 sessions in a row
- Never skip the core finisher — it runs every session
- Day 3 is tomorrow — 2 rest days after it before Week 2 begins
- RPE >8 = too heavy. Back off 10%.
- Sharp pain = stop immediately. Muscle burn is ok. Joint pain is not.
Nutrition
- 4L water daily — non-negotiable
- Zero fried food for 8 weeks
- No cold drinks — zero sugar only
- No rice at dinner from week 5
- Protein first at every meal — build the plate around the protein source
- If scale stalls 2 weeks: cut 100 kcal from rice/roti, not from protein
- Don't drop below 1,900 kcal on training days
Supplement Stack
| Supplement | Dose | Timing | Start Week |
|---|
| Creatine Monohydrate | 5g/day | Any time, with water | Week 1 — now |
| Vitamin D3 + K2 | 2000–4000 IU D3 + 100mcg K2 | With breakfast (fat-soluble) | Week 1 — now |
| Protein powder (optional) | 1 scoop (25g protein) | Post-workout ONLY if daily food protein is under 150g | Week 2+ if needed |
Creatine: not a bulking supplement. It increases strength output by ~5–8% and preserves muscle during a cut. Take it. Available at any supplement store — Optimum Nutrition or MyProtein monohydrate, unflavoured.
Weekly Check-In Protocol
| What | When | Method |
|---|
| Bodyweight | Every Monday morning, post-toilet, pre-breakfast | Same scale, same conditions |
| Chest measurement | Every 2 weeks | Tape measure at widest point |
| Waist measurement | Every 2 weeks | At navel level |
| Progress photo | Every 2 weeks, same time/lighting | Front + side |
| Strength check | After each session | Log sheet — did each lift go up? |
| Diet compliance | Daily | MyFitnessPal (weeks 1–4), intuitive after |
Project Atlas · Fitness Operating Manual · 8-Week Pre-Departure Plan · v1.0 · Jul 17 – Sep 14, 2026 · Next update: Sep 15, Saint Petersburg gym entry