Train With Sree
Created with Inkfluence AI
Fat loss ebook featuring an exercise program
Table of Contents
- 1. Foundation Phase (Weeks 1-2)
- 2. Strength Build Phase (Weeks 3-4)
- 3. Volume Boost Phase (Weeks 5-6)
- 4. Conditioning Sprint Phase (Weeks 7-8)
- 5. Cut & Finish Phase (Weeks 9-10)
Preview: Foundation Phase (Weeks 1-2)
A short excerpt from “Foundation Phase (Weeks 1-2)”. The full book contains 5 chapters and 7,338 words.
The first thing that wrecks fat-loss efforts isn’t always the gym - it’s the “week-one chaos” that turns into skipped workouts, sloppy form, and eating too close to your training. If you’ve ever finished a session feeling sore in the wrong places (not the muscles you trained) or you’ve eaten “back” the calories you just burned, you already know why Weeks 1-2 matter. This start is about building a routine you can repeat, not chasing intensity.
Nikhil is a 33-year-old warehouse supervisor, so his schedule is busy and his day already includes a lot of physical activity - standing, lifting, and walking. That’s exactly why your first two weeks use full-body workouts that are controlled and calorie-friendly, so your body learns the movements and you learn how to recover without turning every session into a grind. Your key goal for this phase: get consistent training with clean form while keeping your calorie intake in a manageable range.
Phase Overview
Weeks 1-2 are the Foundation Phase. You’ll train full-body so every session hits the big muscle groups, and you’ll use simple form checks to lock in safer technique. The key training goal is to complete every workout feeling like you “could do a little more” at the end - then build from there.
Your differentiator for this phase is the Sree Start Protocol: you start with a repeatable effort level, then progress only when your form stays solid. A practical way to apply it is to use a 2-rep buffer - choose a load where you could do two more reps with good form. Ask yourself after your last set: “Did my reps stay smooth, and did I keep the movement pattern?” That answer decides whether you move up next week or stay steady.
Workouts
Schedule for Weeks 1-2 (repeat the same structure in both weeks):
- Workout A: Full body
- Workout B: Full body
- Rest days between sessions as needed to keep technique sharp (aim for at least one rest day between full-body days).
Week 1
| Exercise | Sets × Reps | Load | Rest |
|---|---|---|---|
| Goblet Squat | 3 × 8 | Choose a weight that leaves ~2 reps in reserve | 90 sec |
| Romanian Deadlift (Dumbbells or Bar) | 3 × 8 | Moderate weight; stop if hamstrings/low back take over | 90 sec |
| Incline Push-Up (hands on bench/chair) | 3 × 10 | Bodyweight; keep ribs down and elbows tracking | 75 sec |
| One-Arm Dumbbell Row | 3 × 10 (each side) | Same weight both sides; controlled reps | 75 sec |
| Dead Bug | 3 × 6 (each side) | Bodyweight; slow and controlled | 60 sec |
| Farmer’s Carry | 3 × 30-40 m | Heavy but stable; no leaning | 90 sec |
| Exercise | Sets × Reps | Load | Rest |
|---|---|---|---|
| Trap Bar Deadlift (or Kettlebell Deadlift) | 3 × 5 | Light-to-moderate; crisp setup | 120 sec |
| Split Squat (rear-foot elevated if needed) | 3 × 8 (each side) | Moderate; knee tracks over toes | 90 sec |
| Dumbbell Bench Press (flat) | 3 × 8 | Controlled; no bouncing off the bottom | 90 sec |
| Lat Pulldown (or Assisted Pull-Up) | 3 × 8-10 | Smooth reps; don’t yank | 75 sec |
| Plank (forearm) | 3 × 25-40 sec | Stop with form still tight | 60 sec |
| Cable Pallof Press (or Band Pallof Press) | 2 × 10 (each side) | Light; resist twisting | 60 sec |
Week 2
Use the same exercise list and order as Week 1, but progress only if your form check passes.
Sree Start Protocol progression rule for Week 2:
- If you hit the full rep range with the 2-rep buffer and you didn’t feel pain in joints, add 1-2 kg (or the smallest available increment) for dumbbells/barbell and +1-2 reps per set if weight jumps are hard.
- If form slowed down or you had to “cheat” reps, keep the same load and just aim for smoother reps.
| Exercise | Sets × Reps | Load | Rest |
|---|---|---|---|
| Goblet Squat | 3 × 8-9 | Same or +1-2 kg if reps stayed clean | 90 sec |
| Romanian Deadlift (Dumbbells or Bar) | 3 × 8-9 | Slight increase only if back stays neutral | 90 sec |
| Incline Push-Up (hands on bench/chair) | 3 × 10-12 | Progress reps first, then load | 75 sec |
| One-Arm Dumbbell Row | 3 × 10-12 (each side) | Add a small amount if shoulders stay down | 75 sec |
| Dead Bug | 3 × 6-8 (each side) | Slow down; keep ribs down | 60 sec |
| Farmer’s Carry | 3 × 35-45 m | Slightly heavier or longer distance | 90 sec |
| Exercise | Sets × Reps | Load | Rest |
|---|---|---|---|
| Trap Bar Deadlift (or Kettlebell Deadlift) | 3 × 5-6 | Same load or +1-2 kg if setup is consistent | 120 sec |
| Split Squat (rear-foot elevated if needed) | 3 × 8-9 (each side) | Add a bit only if knee path stays steady | 90 sec |
| Dumbbell Bench Press (flat) | 3 × 8-9 | Keep shoulder blades controlled | 90 sec |
| Lat Pulldown (or Assisted Pull-Up) | 3 × 9-11 | Add reps first; keep pull smooth | 75 sec |
| Plank (forearm) | 3 × 30-45 sec | Stop before hips sag | 60 sec |
| Cable Pallof Press (or Band Pallof Press) | 2 × 10-12 (each side) | Light-to-moderate; resist rotation | 60 sec |
...
About this book
"Train With Sree" is a fitness book by Anonymous with 5 chapters and approximately 7,338 words. Fat loss ebook featuring an exercise program.
This book was created using Inkfluence AI, an AI-powered book generation platform that helps authors write, design, and publish complete books. It was made with the AI Workout Plan Generator.
Frequently Asked Questions
What is "Train With Sree" about?
Fat loss ebook featuring an exercise program
How many chapters are in "Train With Sree"?
The book contains 5 chapters and approximately 7,338 words. Topics covered include Foundation Phase (Weeks 1-2), Strength Build Phase (Weeks 3-4), Volume Boost Phase (Weeks 5-6), Conditioning Sprint Phase (Weeks 7-8), and more.
Who wrote "Train With Sree"?
This book was written by Anonymous and created using Inkfluence AI, an AI book generation platform that helps authors write, design, and publish books.
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