Daily Schedule and everything for PHYSIQUE
1. Morning Routine: 5:00 AM – 6:45 AM
Time Slot Activity
5:00–5:15 AM Wake up + drink 500 ml warm water (lemon optional) + freshen up
5:15–5:20 AM Light warm-up: Jumping jacks, neck rolls, shoulder circles
5:20–5:50 AM 🔥 Workout – Fat loss + Strength (Full body)
5:50–6:05 AM 😌 Stretching + Deep Breathing (Post-workout recovery)
6:05–6:15 AM 🍳 Prepare & eat breakfast (2 eggs + banana + milk)
6:15–6:25 AM 💎 Jawline Workout (Details below)
6:25–6:45 AM Bath + Get ready for the day
💪 Morning Workout Plan (Mon–Sat)
Exercise Reps x Sets
Push-ups 12 × 3
Squats 20 × 3
Plank 45 sec × 3
Leg raises (for lower abs) 15 × 3
Bicycle Crunches 30 sec × 3
Wall Sit 45 sec × 3
Cobra Stretch + Child’s Pose 2–3 mins cool-down
🌇 2. Evening Routine: 5:00 PM – 7:00 PM
Time Slot Activity
5:00–5:10 PM Light warm-up walk around the hall/hostel
5:10–5:45 PM 💪 Strength Workout Focus (Upper body + Core)
5:45–6:00 PM 😌 Evening Stretch Routine (Details below)
6:00–6:15 PM 🧼 Freshen up + drink water/snack (chhola/peanut/banana)
6:15–6:30 PM 💎 Jawline Workout (Repeat or alternate)*
6:30–7:00 PM Study prep/dinner break/start evening academics
♂️Evening Strength Focus Plan (Mon/Wed/Fri)
Reps x
Exercise
Sets
Incline Push-ups (bed edge) 10–12 × 3
Chair Dips 8–10 × 3
Superman Hold 30 sec × 3
Shoulder Taps (plank pos.) 20 taps × 3
Wall Push (static) 30 sec × 2
Standing Punches (core & arms) 1 min × 3
Tue/Thu/Sat: Just walk + stretching + jawline
🧘 Evening Stretch (5:45 – 6:00 PM)
Stretch Name Duration
Forward fold (hamstrings) 30 sec
Cobra Pose (lower back) 30 sec
Shoulder stretch 30 sec
Child’s Pose 1 min
Neck tilt left/right 30 sec
Deep breathing lying down 2 mins
Jawline Workout (2× per day – 6:15 AM & 6:15 PM)
Exercise Reps/Time
Chin lifts (look up & stretch jaw) 15 reps
Jaw clenches (tighten & release) 15 reps
Chewing motion (with resistance or gum) 1 min
Tongue to roof hold (tighten neck) 1 min
Neck resistance (hand push against head) 10 sec each direction (4 sides)
🔄 Takes about 7–8 minutes.
🔁 Improves jawline shape, neck posture & skin tightness with time.
🧠 3. Midday Light Routines (Once or Twice a Day, Optional)
Do one of these during long study gaps (takes only 5 minutes):
📚 Option A – Posture + Energy Booster
Arm stretch: 30 sec
Shoulder circles: 15 sec
Standing back arch: 30 sec
Deep breathing: 1 min
→ Boosts focus + avoids back pain
📚 Option B – Mini Core
10 standing leg raises
10 knee crunches
15 sec plank hold
→ Keeps metabolism active
📅 Weekly Flow Summary
Day AM (Full Body) PM (Strength) Stretch + Jaw Walk
Monday ✅ ✅ (Upper) ✅ ✅
Tuesday ✅ ❌ (Just stretch+walk) ✅ ✅
Wednesday ✅ ✅ (Arms/core) ✅ ✅
Thursday ✅ ❌ ✅ ✅
Friday ✅ ✅ (Push-up) ✅ ✅
Saturday ✅ ❌ or Light ✅ ✅
Sunday ❌ (Rest) ❌ ✅ (stretch only) ✅
🔚 Final Words
Yes, sir — following this revised routine with:
Time-bound blocks (AM & PM)
Simple food rules
💪 Realistic workouts (bodyweight + focused)
👄 Jawline & posture work
🧠 Tiny 5-min energy breaks
Food Habit:
🥘 Night: Hall Dinner
✅ Prioritize protein again (egg, fish, meat if available)
✅ Add salad if available
🚫 Avoid sugary drinks/sweets
🌙 Before Bed (10:30–11:00 PM) (only if hungry)
1 glass warm water
Optional: 1 banana or milk
Light stretching (2–3 mins)
🥦 Weekly Shopping List for Self-Managed Nutrition
Food Item Why
Eggs (6–12 pcs) Cheap, protein-rich
Bananas (7–10 pcs) Fiber, energy
Chhola/Peanuts Protein & healthy fat
Oats (small packet) Filling, clean carbs
Milk powder (or real milk) Muscle recovery
Cucumber/Carrot Healthy snacks
📸 Weekly Progress Tip:
Take a front-facing and side-profile photo every Sunday morning in the same light, wearing
same clothes.
🚫 NO-GO List:
Avoid sugary tea/coffee, excess rice at night, and lying down immediately after meals.
