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Complete Fitness Guide
FitBro Push · Pull · Legs
30 min · 3 or 5 days/week · Home or Gym · Beginner to Intermediate
سہیہ مسلم ۲۶۶۴ • Sahih Muslim 2664
The strong believer is better and more beloved to Allah than the weak believer, while there is good in both. Strive for that which benefits you, seek help from Allah, and do not feel helpless.
📖 Beginner📅 My Plan🔄 Routine🔥 Warm-Up⚡ CardioPushPullLegsArms🏠 Home Workout🥕 Nutrition✔ Rules⚙ Settings
New to Fitness? Start Here
📖Beginner Guide
GUIDE
Beginner Guide — Read First
Home vs gym, how to start, structure training, what to eat
Read the guide →
📅3-Day or 5-Day
PLAN
Set Up My Training Plan
Choose schedule, set start date, track daily workouts
Everything you need to know before starting any training program
⚠
Read this firstif you are new to exercise or returning after a long break.
Step 1 — The Basics
How Exercise Actually Works
Exercise creates micro-tears in muscle fibers. Rest and protein repairs them stronger — this is called muscle protein synthesis. The gym damages muscle, food and sleep build it. Without 7-8 hours of sleep and 1.5g protein per kg of bodyweight daily, no amount of training produces visible results.
Step 2 — Home vs Gym
Which Should You Start With?
Start at homeif you have never exercised before or have no gym access. Bodyweight exercises (push-ups, squats, lunges, planks) produce real results for 6-8 weeks.
Go to the gymwhen you can comfortably do 20 push-ups, 20 bodyweight squats, and hold a 30-second plank. The gym adds resistance home cannot fully match long-term.
Bottom line:A consistent home workout beats an inconsistent gym program every time.
Step 3 — Session Structure
Every Workout: Warm-Up → Training → Cool-Down
Warm-Up (5-7 min):Always first. Cold muscles under load tear — this site has 18 warm-up exercises organized by body part.
Main Training (20-25 min):3-4 exercises, 3 sets each, 60-90 seconds rest. Fewer exercises done well beats many done poorly.
Cool-Down (5 min):Static stretching of the muscles just trained.
Cardio:Always after strength training, never before.
Step 4 — Frequency
3-Day or 5-Day Plan?
3-Day (Beginners):Push → Rest → Pull → Rest → Legs → Rest → Rest. Each muscle trains once per week with 72+ hours recovery.
5-Day (Intermediate):Push → Pull → Legs → Rest → Push → Pull → Rest. Each muscle trains twice per week — optimal for growth.
6-Day (With Arms):Push → Pull → Legs → Arms → Rest → Push → Pull. Adds a dedicated arms day for extra bicep/tricep volume — best once 5-Day feels easy.
No gym access?Use the Home Workout plan — same Push/Pull/Legs muscle groups, zero equipment, fully bodyweight.
Key rule:Never train the same muscle on consecutive days. Muscle grows during rest.
Step 5 — Most Important Principle
Progressive Overload — The Engine of All Progress
Your body adapts to stress, then stops changing. To keep growing, increase the challenge each week. Add 1-2 reps, or increase weight by 2.5-5 kg. If you do the same workout for months, progress stops after 4-6 weeks. Progressive overload is everything.
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Recommended path: Read this → Set up your plan → Start with Warm-Up guide → Follow 3-Day for 8 weeks → Switch to 5-Day → Add cardio after week 4.
Choose your schedule, set a start date, and track daily workouts
💾Your plan and all exercise completions are saved inbrowser localStorage. No account needed — data stays on your device and persists between sessions. Clearing browser data will reset progress.
Step 1 — Choose Your Plan
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3
3-Day Plan
Each muscle group once per week. 72+ hours recovery. Best for beginners and busy schedules.
PushRestPullRestLegsRestRest
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5
5-Day Plan
Each muscle group twice per week. Optimal for muscle growth. Recommended after 8 weeks on 3-Day.
PushPullLegsRestPushPullRest
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6
6-Day Plan (With Arms)
Adds a dedicated arms day on top of 5-Day. Best once 5-Day feels comfortable.
PushPullLegsArmsRestPushPull
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Custom Plan
Build your own 7-day cycle — assign any day type to any day of the week
PPL rotating cycle — each muscle rests before being trained again
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Muscle rest rule:After training a muscle group, it must have at least one full rest day before training the same group again. This is built into both plans.
Push-Up · Dip · Pull-Up · Squat · Lunge · Glute Bridge · Superman · Plank — Full Body · approx 25 min · 180-250 kcal
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Every exercise below uses only your bodyweight or basic household items (a chair, a sturdy bar, the floor). No gym membership or equipment required.
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Who Should Use This Section? Complete beginners with no gym access, people traveling, or anyone wanting a quick full-body session at home. This section covers the same muscle groups as the gym Push/Pull/Legs split — just substitute these exercises on any training day.
Gym and home options — beginner jogging to advanced HIIT
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When to do cardio:Always after strength training, never before. Pre-workout cardio depletes glycogen stores needed for lifting, reducing strength by up to 20%.
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Frequency:2-3 sessions per week is optimal for fat loss while maintaining muscle. Do not do intense cardio on rest days — use those for genuine recovery.
Bangladesh-accessible foods — practical daily plan for muscle gain and recovery
Personal Calculators
Enter your stats once to get your real BMI, daily calorie needs, and protein target
Body Mass Index (BMI)
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18.52530
BMI doesn't separate muscle from fat — a muscular person can show "overweight" while still being lean. Use it as a rough guide, not a verdict.
Daily Calorie Needs (BMR & TDEE)
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Base metabolic rate (BMR)
Calories your body burns at complete rest
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Total daily burn (TDEE)
BMR adjusted for your activity level — your true daily maintenance calories
Calories for your goal
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Your Protein Target
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g protein / day
Based on your weight and goal, using 1.6-2.2 g/kg for muscle gain, 1.8-2.4 g/kg for fat loss (preserves muscle in a deficit)
These are estimates based on standard formulas (Mifflin-St Jeor for BMR), not medical advice. Individual needs vary — consult a doctor or dietitian for personalized guidance, especially if you have a medical condition.
116
g / day
Daily Protein Target
Body weight × 1.5 g = daily target For muscle gain: 1.5 to 1.8 g per kg
The habits that determine long-term success or failure
✔ What You Should Do
+Drink 3-4 liters of water daily
+Sleep 7-8 hours — muscle builds during sleep
+Apply progressive overload every week
+Always complete the warm-up (5 min)
+Eat protein within 30 min of workout end
+Take a deload week every 4-8 weeks
+Keep a workout log
+Do cardio after weights, never before
+Take monthly progress photos
✘ What You Should Not Do
-Never train the same muscle 2 days in a row
-Never sacrifice form to lift heavier
-Do not skip the warm-up — ever
-Do not change program before 8-12 weeks
-Do not do intense cardio on rest days
-Do not train outdoors above 35°C
-Do not believe supplements are required
-Do not start with maximum weight
-Do not let one missed session lead to quitting
Progress Timeline
1
Weeks 1-4
Foundation
Learning correct form
DOMS soreness is normal
Neural strength gains 5-15%
Energy and sleep improve
2
Weeks 5-12
Adaptation
Visible muscle tone develops
Strength increases measurably
Posture noticeably improves
Body composition shifts
3
Months 3-6+
Growth
Visible measurable muscle growth
1-2 kg clean muscle gain
V-taper becomes visible
Training habit fully formed
⭐
Sahih Muslim 2664: The strong believer is better and more beloved to Allah than the weak believer. Maintaining health through disciplined effort is a responsibility. Consistency over months produces lasting change.
How this app works, manage your plan, back up your data, and more
How FitGuide Works
Every training day follows the same simple flow
1
Warm-Up
5-7 min, always first
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2
Main Exercises
Push / Pull / Legs / Arms / Home
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3
Cardio (optional)
2-3x per week, after weights
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✓
Mark Complete
Tap to track each exercise
Manage My Plan
Set up or change your training schedule anytime
Live Clock
Your device's real local time, always visible via the floating clock widget (tap the clock icon to show or hide it).
Data & Backup
Everything is saved only on this device — no account, no server. Export a backup file to move your history to a new phone or browser, or to keep a safe copy.
Export My Data
Download a file with your plan, completion history, and preferences
Import Backup
Restore from a previously exported file — replaces current data
Reset Everything
Permanently erase your plan, history, and all preferences from this device. Export a backup first if you want to keep a copy.
About FitGuide
FitBro is a free, self-contained training guide built around the Push/Pull/Legs system — covering warm-ups, gym and home exercises, cardio, nutrition, and progress tracking, in English and Bangla. Everything runs in your browser; no account, no ads, no data leaves your device.
