01Barbell Bench Press
Set shoulder blades, control the touch, drive evenly.
SETS4REPS5–8REST2–3 minTIME14 min
TS GYMMUSCLE · MUSIC · NUTRITIONTSGYM-V6-VERIFIED-2026-09-04
TECHNO SUPPORT CORE INNOVATIONS · TEAM PERFORMANCE
BUILD MUSCLE.
BUILD CAPACITY.
Heavy resistance training, Indian muscle-building nutrition and a transparent multi-source music engine in one internal console.
“The Techno Support standard: focus, precision, execution.”
6HEAVY / HYPERTROPHY DAYS
8PROVIDER ADAPTERS
MUSIC ENGINE
See what is actually connected.
ALL SOURCES queries Radio Browser, Audius, Jamendo, Navidrome, Jellyfin, Ampache, Funkwhale and SoundCloud. Sources needing credentials are clearly marked instead of silently failing.
Checking music providers…
No tracks loaded yet.
Press PLAY MUSIC or SEARCH. Radio and Audius are zero-configuration starting sources.
MUSCLE-BUILDING SYSTEM
Heavy first. Volume second. Cardio minimal.
This is an aggressive template for experienced, healthy trainees. Reduce volume/frequency if recovery, joints or technique worsen.
70–80 minRIR 1–3
MONDAY
PUSH · HEAVY
Heavy pressing first. Stop most sets with 1–3 clean reps still possible.
70–80 minRIR 1–3
0102Incline Dumbbell Press
Full range; no bounce at the bottom.
SETS3REPS8–10REST2 minTIME11 min
03Seated Shoulder Press
Ribs stacked; press smoothly overhead.
SETS3REPS6–10REST2 minTIME10 min
04Cable / Pec Fly
Slow stretch and controlled squeeze.
SETS3REPS10–15REST75 secTIME8 min
05Lateral Raise
Lead with elbows; avoid momentum.
SETS3REPS12–18REST60 secTIME7 min
06Rope Pressdown
Elbows fixed; full extension.
SETS3REPS10–15REST60–75 secTIME7 min
INDIAN MUSCLE-BUILDING DIET
Eat enough to recover and grow.
Choose body weight for a practical starting range. These are general ranges, not individualized medical nutrition.
STARTING ENERGY*2250–2500kcal/day
PROTEIN112–140g/day · 1.6–2.0 g/kg
CARBS210–350g/day · 3–5 g/kg
FAT50–97g/day example range
FIBER32–35g/day · ~14 g/1000 kcal
*Energy is only a rough starting band from body weight. Age, sex, height, activity, body composition and goals materially change actual needs.
MONDAY · PUSH · HEAVY
Indian meal structure
BREAKFAST
Oats + milk + banana + eggs / paneer-tofu bhurji
SNACK
Curd + roasted chana + fruit
LUNCH
Rice + dal + vegetables + chicken/fish OR paneer/soy
PRE / POST WORKOUT
Banana + poha/upma around training
DINNER
Roti/rice + dal + salad + protein source
Protein foodsEggs, milk, curd, paneer, chicken, fish, soy chunks, tofu, dal, chana and rajma.
Training carbsRice, roti, oats, poha, upma, idli/dosa, potatoes, bananas, fruit and legumes.
Fiber + micronutrientsVegetables, fruit, legumes, whole grains, nuts and seeds; increase fiber gradually with fluids.
TECHNO SUPPORT CORE INNOVATIONS PVT. LTD.STRONG BODY.
STRONG BODY.
CLEAR MIND.
RELENTLESS EXECUTION.
TS GymReady
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