Monday
Trainer session, full body A 60 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 10 | 90 sec |
| Dumbbell bench press | 3 | 10 | 90 sec |
| Seated row machine | 3 | 12 | 75 sec |
| Dumbbell Romanian deadlift | 3 | 10 | 90 sec |
| Plank | 3 | 30 sec hold | 45 sec |
Before step one
Is personal training right for you?
- Complete beginners who want to learn the squat, deadlift and bench press properly from day one.
- People coming back after a long break or an injury, once their doctor has cleared them to exercise.
- Busy professionals who can give three fixed hours a week and want every minute used well.
- Anyone with a date in mind, like a wedding, a sports trial or a trek, who needs a clear plan.
- People who have trained alone for months without progress and want someone to check their form.
- Anyone who simply turns up more often when someone is waiting for them at a fixed time.
Step by step
How personal training works at SPARTANS
From your first assessment to the monthly review, here is what happens and who leads each part.
- With your trainer
- On your own
| Step | Who leads | What happens | Days | Next |
|---|---|---|---|---|
| 1. Assessment | With your trainer | Posture, mobility, old injuries and your goal | Your plan | |
| 2. Your plan | With your trainer | Written around your goal and your timetable | Trainer sessions | |
| 3. Trainer sessions | With your trainer | Form corrected on every rep | Mon, Wed, Fri · 60 min | Self-guided days |
| 4. Self-guided days | On your own | A short written routine between sessions | Tue, Sat · 45 min | Food at home |
| 5. Food at home | On your own | Basic diet guidance on the meals you already eat | Notes and review | |
| 6. Notes and review | With your trainer | Weights, reps and measurements compared | Back to Your plan |
-
With your trainer
Step 1: Assessment
Posture, mobility, old injuries and your goal
Personal training at SPARTANS means one trainer working with you for the whole session. Not shouting instructions from across the floor, not checking on five people at once. Before you lift anything, your trainer looks at how you stand, how your shoulders, hips and ankles move, and what has hurt in the past. An old knee problem from cricket, a stiff lower back from years at a desk, a shoulder that clicks when you reach overhead. All of it goes into the plan, because a programme that ignores your history usually ends with you sitting out for a few weeks.
- A first session spent on assessment: posture, mobility, injury history, current fitness and what you want from training.
Week 1Assessment and basics. We check posture, mobility and old injuries, then teach the main movement patterns with light weights: squat, hinge, push, pull and carry. Expect some soreness for two or three days. Walk, drink water and come back for the next session.
-
With your trainer
Step 2: Your plan
Written around your goal and your timetable
The plan is written around two things: what you want and when you can actually come. If you can only train at 6 in the morning before the local train, or late in the evening after office, we work with that. During the session your trainer watches every rep and corrects your form as you go, so bad habits do not settle in. Weights, reps and measurements get noted down every week, so you can see what is moving and what is stuck, instead of guessing.
- A plan written around your goal and your timetable, within our hours of Monday to Saturday, 5:30 AM to 10:30 PM.
A sample personal training week
Monday, Wednesday and Friday are with your trainer, Tuesday and Saturday you train on your own from the written routine. Your trainer will swap exercises and weights to suit your body, so treat this as a starting shape, not a fixed chart.
- MonWith your trainer60 min
- TueOn your own45 min
- WedWith your trainer60 min
- ThuRest
- FriWith your trainer60 min
- SatOn your own45 min
- SunRest
-
With your trainer
Step 3: Trainer sessions
Form corrected on every rep
- Your trainer beside you for every session, correcting form on each rep and deciding when the weight goes up.
- Training on Jerai strength equipment: squat racks, Smith machine, plate-loaded and pin-loaded machines, leg press, dumbbells, plus the separate cardio zone.
Wednesday
Trainer session, full body B 60 min · effort 4 of 5
Wednesday: Trainer session, full body B Exercise Sets Reps Rest Leg press 4 10 90 sec Lat pulldown 3 10 90 sec Smith machine incline press 3 8–10 90 sec Dumbbell walking lunge 3 10 each leg 90 sec Farmer's carry with dumbbells 3 30 m 60 sec Friday
Trainer session, full body C 60 min · effort 4 of 5
Friday: Trainer session, full body C Exercise Sets Reps Rest Barbell back squat in the rack 4 6–8 2 min Seated dumbbell shoulder press 3 10 90 sec Single-arm dumbbell row 3 10 each side 75 sec Barbell hip thrust 3 10 90 sec Elliptical, easy pace 1 8 min None -
On your own
Step 4: Self-guided days
A short written routine between sessions
Week 2Your trainer adds load slowly on the lifts you are doing well and fixes the ones that look shaky. You also start your two self-guided days with a short written routine, mostly cardio, mobility and light machine work.
Tuesday
Self-guided cardio and mobility 45 min · effort 2 of 5
Tuesday: Self-guided cardio and mobility Exercise Sets Reps Rest Treadmill brisk walk 1 25 min None Hip and upper-back mobility routine 2 8 each move 30 sec Glute bridge 3 15 45 sec Dead bug 3 8 each side 45 sec Saturday
Self-guided light strength 45 min · effort 2 of 5
Saturday: Self-guided light strength Exercise Sets Reps Rest Spin bike, steady pace 1 15 min None Pin-loaded chest press 3 12 60 sec Seated row machine 3 12 60 sec Lying leg curl machine 3 12 60 sec Side plank 2 20 sec each side 45 sec Rest days: Thursday and Sunday. The gym is closed on Sunday.
-
On your own
Step 5: Food at home
Basic diet guidance on the meals you already eat
- Basic diet guidance at no extra cost, built on the Indian meals you already eat at home.
Week 3Sessions get a little harder. More sets, slightly heavier weights, shorter rests where it makes sense. We look at what you are eating and adjust one or two things, usually protein at breakfast and the evening snack.
A sample day for recomposition
This is a sample to show the shape of a day, not a fixed diet chart. Adjust portions to your size, hunger and training, and drink 2.5 to 3 litres of water. If you have diabetes, thyroid issues or any other medical condition, check with your doctor or a dietitian first.
- 6:00 AM
Pre-workout
- Vegetarian
- 1 banana and a cup of tea or black coffee with little sugar
- Non-vegetarian
- 1 banana and a cup of tea or black coffee with little sugar
- 8:30 AM
Breakfast
- Vegetarian
- 2 moong dal chillas stuffed with 50 g paneer, with green chutney
- Non-vegetarian
- 1 bowl vegetable poha with 2 boiled eggs
- 11:30 AM
Mid-morning
- Vegetarian
- 1 bowl sprouts chaat with onion, tomato and lemon
- Non-vegetarian
- 1 bowl sprouts chaat and 1 boiled egg
- 1:30 PM
Lunch
- Vegetarian
- 2 rotis, 1 bowl dal, 1 bowl sabzi, salad and 1 bowl curd
- Non-vegetarian
- 2 rotis, chicken curry with 100–120 g chicken, 1 bowl sabzi, salad and curd
- 5:00 PM
Evening snack
- Vegetarian
- 1 glass buttermilk and a handful of roasted chana
- Non-vegetarian
- 1 glass buttermilk and a handful of roasted peanuts
- 8:30 PM
Dinner
- Vegetarian
- 1 small bowl rice or 2 rotis, paneer bhurji with 80–100 g paneer, sabzi and salad
- Non-vegetarian
- 1 small bowl rice or 2 rotis, fish curry with 120 g fish, sabzi and salad
-
With your trainer
Step 6: Notes and review
Weights, reps and measurements compared
The other part is plain accountability. When someone is expecting you at a fixed time, you turn up more often, even on monsoon mornings when the bed feels better. Your trainer will also tell you honestly when to push and when to back off. Progress with personal training is steady and takes months, not days. Three good sessions a week, decent food and proper sleep will do more for you than ten random workouts. If you have a medical condition or are coming back from an injury, get your doctor's clearance before you start.
- Weekly notes on your weights, reps and measurements, so you and your trainer can see what is working.
Week 4We repeat a few of the week one checks and compare your notes: weights lifted, measurements, how you feel climbing stairs. The plan for the next month is then written from what actually happened, not from guesses.
Then back to step 2: Your plan with next month's plan written from your notes.
From the floor
Coach's checklist
- Tell your trainer about every old injury, even the ones you think have healed. A sprained ankle from college can still change how you squat today.
- Book your sessions at the same time each week and treat them like an office meeting. Showing up for months matters far more than one hard week.
- Do your self-guided days. They are short, but they keep you moving between sessions and make the next trainer session easier on your body.
- Sleep seven to eight hours whenever you can. Your muscles recover while you sleep, not while you scroll your phone at midnight.
- If something hurts sharply, stop and tell your trainer straight away. Muscle soreness is normal. Joint pain, numbness, dizziness or chest discomfort is not, and needs a doctor.
- During weddings and festivals, do not panic over one heavy meal. Eat sensibly the next day, keep your sessions going, and your progress will hold.
- Carry a water bottle and a small towel, and wear shoes with a flat, firm sole for lifting rather than soft running shoes.
Good to know
Personal Training questions
I have never been to a gym. Is personal training too much for a beginner?
No, beginners often get the most out of it. You learn the basic lifts correctly from the first day instead of copying someone on the floor. Your trainer starts with light weights and simple movements, and only adds load when your form is steady. Nobody expects you to know anything on day one.
I hurt my back last year. Can I still start?
Yes, if your doctor or physiotherapist has cleared you for exercise. Bring any reports or advice they gave you. Your trainer will assess how you move, keep away from movements that aggravate it at first, and build strength around it slowly. If the pain comes back during training, we stop and you check with your doctor again.
How much does personal training cost?
Fees are not listed on the website. Walk in to the gym or call 081081 16555, and we will explain the personal training options in person, along with what fits your goal and the days you can realistically come in each week.
My wedding is in three months. Is that enough time?
Three months of regular sessions and sensible food is enough to get stronger, move better and feel more confident in your clothes. It will not undo years in one go, and no honest trainer will promise you a number. Tell us the date at the start so the plan is built around it, with lighter weeks just before the functions.
What if I miss a session because of work?
It happens, especially around month-end and work travel. Tell your trainer as early as you can so you can try to fix another time that week, anywhere between 5:30 AM and 10:30 PM, Monday to Saturday. If you will be away for a while, ask for a short routine you can do at home or in a hotel room.
Book your first assessment
Walk in to SPARTANS on Shiv Mandir Road, Ramnagar, or call 081081 16555, Monday to Saturday, 5:30 AM to 10:30 PM. Ask for personal training and we will set up your assessment.