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Ankit Routine Schedule

Ankit follows a structured daily routine from 5:00 AM to 10:20 PM, focusing on studies, workouts, and relaxation. His weekly workout plan targets different muscle groups, and he maintains a balanced diet to support muscle gain and study focus. The document emphasizes motivation and consistency in achieving personal goals.

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exoticlm10
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253 views2 pages

Ankit Routine Schedule

Ankit follows a structured daily routine from 5:00 AM to 10:20 PM, focusing on studies, workouts, and relaxation. His weekly workout plan targets different muscle groups, and he maintains a balanced diet to support muscle gain and study focus. The document emphasizes motivation and consistency in achieving personal goals.

Uploaded by

exoticlm10
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Ankit's Daily & Weekly Routine

✅ Daily Routine (Sunday to Friday)


Time Activity
5:00 – 5:50 AM 📚 Morning Study (Formulas, memorization,
weak topics)
5:50 – 6:00 AM 🚿 Freshen up for college
6:00 – 11:00 AM 🎓 College
11:00 – 11:30 AM Lunch
11:30 – 12:30 PM 😴 Power Nap
12:30 – 2:30 PM 📘 Study Session 2 (writing practice, strong
topics)
2:30 – 4:00 PM 💪 Workout Session (Biceps/Back) –
different focus each day
4:00 – 6:15 PM Talk/Chill with girlfriend + recovery/rest
time
6:15 – 7:00 PM 🧼 Bath + Light revision or flashcards
7:00 – 7:30 PM Dinner
7:30 – 9:15 PM 📚 Final Study Session (revision, writing,
focused learning)
9:15 – 10:00 PM 📱 Relax, wind down, plan next day
10:20 PM 😴 Sleep

💪 Weekly Workout Plan (2:30 – 4:00 PM)


Day Focus Exercises
Monday Biceps Dumbbell Curl, Hammer
Curl, Concentration Curl
Tuesday Back Bent-over Row, One-arm
Row, Reverse Fly
Wednesday Biceps Zottman Curl, 21s,
Supinated Curl
Thursday Back + Core Deadlift, Pullover,
Plank/Russian Twist
Friday Biceps + Back Superset: Curl + Row,
Shrugs, Reverse Curls
Saturday ⚡ Rest (1 hr) Nap, walk, or relax
Sunday Pump Workout High-rep curls, hammer
curls, burnout sets

🥗 Diet Plan for Muscle Gain + Study Focus

🔹 Morning (Pre-college):
• 1 banana or soaked almonds
• A glass of milk or oats with milk

🔹 After College (Lunch):


• 2 rotis or rice with dal, sabji, and 1 boiled egg (if non-veg)
• Add salad (cucumber, tomato, carrot)

🔹 Pre-workout (at 2:00 PM):


• Black coffee or banana

🔹 Post-workout (at 5:00 PM):


• Oats shake with milk, 1 boiled egg or peanut butter bread

🔹 Dinner (7:00 PM):


• Rice or roti, dal, sabji, paneer/soya or egg

🔹 Tips:
• Stay hydrated (2.5–3L water daily)
• Avoid junk food and oily snacks
• For brain: include soaked walnuts or raisins in morning

🔥 Motivation

Remember why you started. You're building your dream body, securing A+ grades, and
growing in love.
Stay consistent. You don’t need perfection—just don’t quit.

💬 "The pain you feel today will be the strength you feel tomorrow."
💬 "Study hard, train smart, love truly — you're doing it all!"

Keep going, Ankit! You've got this. ❤️

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