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Demon God Workout Diet Plan

The document outlines a 180-day workout and diet plan called the Demon God Challenge, featuring a weekly workout schedule that includes exercises for different muscle groups and a full-body circuit, all without equipment. The diet plan consists of specific meals and snacks for each part of the day, emphasizing protein intake and balanced nutrition. Recovery and flexibility exercises are also included to ensure overall well-being.

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shivasasthiri
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68 views3 pages

Demon God Workout Diet Plan

The document outlines a 180-day workout and diet plan called the Demon God Challenge, featuring a weekly workout schedule that includes exercises for different muscle groups and a full-body circuit, all without equipment. The diet plan consists of specific meals and snacks for each part of the day, emphasizing protein intake and balanced nutrition. Recovery and flexibility exercises are also included to ensure overall well-being.

Uploaded by

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

Demon God Challenge - Workout & Diet Plan (180 Days)

Weekly Workout Plan (No Equipment)


Monday - Chest + Triceps

- 3x15 Normal Pushups (slow tempo 3-1-1)


- 3x12 Wide Pushups
- 3x12 Decline Pushups (leg on chair)
- 3x10 Diamond Pushups
- 3x10 Dips (between chairs)
- Finisher: 20 sec Pushup Hold + 10 Fast Pushups x 2

Tuesday - Back + Biceps

- 3x15 Towel Rows (full stretch, slow)


- 3x10 Pullups / 3x20 Superman
- 3x12 Towel Curls (biceps)
- 2x15 Reverse Snow Angels
- Finisher: 3x10 Dive Bomber Pushups

Wednesday - Core + HIIT

- 3x20 Flutter Kicks


- 3x15 Leg Raises (slow)
- 3x30 sec Plank + Shoulder Tap
- 3x15 Bicycle Crunches
- 3x20 Russian Twists
- Finisher: 3 rounds - 20 High Knees + 10 Burpees

Thursday - Shoulders + Legs

- 3x15 Pike Pushups


- 3x20 Squats (hold last rep 5 sec)
- 3x15 Jump Lunges
- 3x20 Calf Raises
- 2x10 Wall Walks
- Finisher: 1 min Wall Sit + 1 min Shadow Boxing

Friday - Calisthenics Skill

- 3x L-Sit Hold (progressively longer)


- 3x Crow Pose (balance hold)
- 3x Handstand Wall Hold (10-20 sec)
- 3x Tuck Planche / Knee Raise
- 3x Pushup to Plank to Pushup
- Finisher: Max Pushups in 1 minute

Saturday - Full Body Circuit

- 3 Rounds:
- 15 Pushups, 20 Squats, 15 Leg Raises, 20 Jumping Jacks, 30 sec Plank
- Bonus: 3 min Non-stop Burpee + Shadowbox

Sunday - Recovery + Flexibility

- 20 min Full Body Stretch


- 5 Rounds Surya Namaskar
- 10 min Meditation
- Foam Roll / Back Roll
- Optional: Wall Handstand Hold Test
Daily Diet Plan
Early Morning

- 1 glass warm water + lemon + pinch salt


- 5 soaked almonds + 2 soaked walnuts (optional)
- 1 banana (optional - pre-workout energy)

Post Workout

- 4 boiled egg whites + 2 full eggs OR 1 cup paneer (veg)


- 2 slices brown bread or 1 banana
- 1 glass water with 1 tsp chia seeds

Breakfast

- 1 bowl upma/poha/oats + peanuts


- 1 glass milk
- 1 fruit (apple/papaya/orange)
- 1 tsp ghee or coconut oil in food

Lunch

- 1 bowl rice or 2 chapati


- 1 cup dal or sambar + 1 cup vegetables
- 1 boiled egg or paneer
- 1 glass buttermilk or curd

Evening Snack

- 1 boiled egg or sprouts


- 1 cup tea/black coffee
- Handful of peanuts or roasted chana

Dinner

- 2 chapati or 1 bowl millet (ragi/kambu)


- 1 cup vegetables
- 1 boiled egg / paneer / tofu
- Small bowl curd

Before Bed

- Hot jeera water or turmeric milk

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