Hi — I'm Udip

Discipline, documented.

I write code for a living and train six days a week. This is the real log — take it, cut it down, or rebuild it around the week you actually have.

Why I'm doing thisSee my split

Same person, same method, years apart — drag the seam. The routine, the math and the tracker are free, and staying that way.

18 months · 13 kg

Udip in a hooded sweatshirt, mirror selfie in a gym, before starting the split
Udip hanging from a pull-up bar, shirtless and visibly leaner, after years on the split

The whole system

The loop

Four moves. Nothing else gets added. Anyone can do one of them; almost nobody does all four for long enough — that gap is the whole opportunity, and it is why this is method, not motivation.

  1. Show up

    Be under the bar on the day you said.

    Start before you feel ready.

  2. Log it

    Write the weight, the reps, the food.

    Make progress measurable, not remembered.

  3. Adjust

    Add 2.5 kg, cut 200 calories, swap a day.

    Change the input when the output stalls.

  4. Repeat

    For years, not weeks.

    Compounding is the only real cheat code.

Six days, in order

The split

It ships with honest five- and four-day compressions, because a four-day split you actually run beats a six-day split you abandon in March.

  1. Day 1Leg & Abs
  2. Day 2Push
  3. Day 3Pull
  4. Day 4Leg
  5. Day 5Chest & Back
  6. Day 6Shoulder & Arms

Each day gets its own section: exercise order and why, set and rep scheme, the cues that matter, and what to swap in when a machine is taken.

What gets published

Three pillars

Everything published fits in one of them, or it does not get published.

  • Routines

    the work

    The six-day split, the exercise order, and the honest 5- and 4-day compressions.

  • Nutrition & tracking

    the fuel and the feedback

    Maintenance calories from a named formula, macro targets, and a food reference that states its quantities.

  • Mindset

    the part that decides the other two

    Consistency mechanics, not affirmations. How to make the session survive a bad day, how to read a plateau without panicking, and why the log is worth more than the motivation.

    Not published yet