I Switched to a 5-Day Desi Split and Skyrocketed My Strength—Here’s the Plan

Why a 5-Day Split Is the Desilifter’s Secret Weapon

When Mike Matthews says “train each muscle group once per week with maximum intensity,” you listen. But doing a generic 5-day routine in a crowded Mumbai gym? Tough.

That’s why I built the Desi 5-Day Split: heavy compound lifts, smart rest days, and perfect for taming India’s gym chaos.

---

🍁 Your 5-Day Desi Split

Day	Focus	Main Lifts (kg)
Monday	Push (Chest/Triceps)	Bench Press 4×6 @ 60kg, Incline DB Press
Tuesday	Pull (Back/Biceps)	Deadlift 3×5 @ 100kg, Barbell Row
Wednesday	Rest + Mobility	Yoga stretches, foam rolling
Thursday	Legs	Squats 4×6 @ 80kg, Lunges, Calf Raises
Friday	Shoulders & Abs	Overhead Press 4×6 @ 40kg, Planks
Saturday	Arms & Extras	Barbell Curl, Skull Crusher, Face Pulls
Sunday	Full Rest	Sleep, hydration, ORS water

Pro Tip: Early morning (6–7 AM) sessions avoid crowd and heat.

---

How to Make It Work in Any Indian Gym

1. No Rack? Swap barbell squats for goblet squats with a 20–30kg dumbbell.
2. Limited Plates? Focus on perfect form and slower negatives.
3. Crowded? Superset smaller lifts (curls + tricep dips) to save time.

“There is no glory in practice, but without practice, there is no glory.” — Adapted Arnold Schwarzenegger

---

Tracking Your Progress, Desilifter-Style

• Use a small notebook: record day, lift, sets, reps, weight in kg.
• Every week, aim to add 2.5–5kg on compound lifts.
• Deload after 6–8 weeks: drop weight by 40% for one week to recover.

---

Final Desilifter Tip

“Lift heavy. Lift often. Lift smart.” — Desilifter Mantra

This 5-Day Desi Split is your blueprint—now it’s on you to put in the work. Ready to desilift?

---