Programs Built Around One Goal At A Time
Every service below can run in-studio or through online coaching. Pick the outcome you want — the training split, diet structure, and check-in cadence are built specifically for it.
Fat Loss
Sustainable calorie deficit training that removes fat while protecting muscle and metabolic health.
- Custom calorie & macro deficit plan
- Strength-preserving training split
- Cardio programming that fits your schedule
- Weekly measurement & photo tracking
Muscle Gain
Progressive overload training paired with a structured surplus diet for controlled, lean size gain.
- Push/Pull/Legs or Upper/Lower split design
- Progressive overload tracking sheet
- Surplus diet plan with protein targets
- Monthly strength benchmarking
Body Recomposition
Build muscle and lose fat in the same phase — the right approach for intermediate lifters with some training history.
- Nutrient-timed diet cycling
- Strength-focused hypertrophy training
- Bi-weekly recomposition check-ins
- Body fat and lean mass tracking
Online Coaching
Full personal training experience delivered remotely, wherever you train.
- Training plan delivered via app or PDF
- Weekly WhatsApp or video check-in
- Form review via submitted videos
- Diet plan updated as progress data comes in
Diet Planning
Practical Indian-diet nutrition plans built around your food preferences, budget, and cooking habits.
- Macro-based meal structuring
- Vegetarian, non-vegetarian & egg-based options
- Eating-out and travel guidelines
- Simple swaps instead of rigid meal lists
Strength Training
Structured strength programming for clients who want measurable numbers on the bar, not just aesthetics.
- Compound-lift focused programming
- Periodised strength blocks
- Technique correction & form cues
- Progress tracked against personal bests
Personal Training
One-on-one in-studio sessions with direct coaching, spotting, and real-time form correction.
- In-person session scheduling
- Live form correction & spotting
- Session-by-session progression notes
- Direct access to Kartik during sessions
Supplement Guidance
Clear, no-nonsense guidance on what's actually worth taking — and what isn't.
- Evidence-based supplement recommendations
- Dosage and timing guidance
- Budget-friendly essential stack options
- No push toward unnecessary products
From first message to first plan
1. Enquiry
Message Kartik with your goal, current routine, and any constraints or injuries.
2. Assessment
A short intake covering your training history, food habits, and schedule.
3. Plan Delivery
You receive a training split and diet plan built specifically around your assessment.
4. Weekly Review
Progress is tracked and the plan is adjusted every week based on real results.