Anita Tamang
Nine kilos down with her deadlift up eighteen.
Rajan Shrestha
Twenty-four weeks, two blocks, forty-five kilos on the squat.
Software engineer
Week zero to week 24
Drag the week, or use the arrow keys. The figures interpolate between two measured states — there is no fabricated before-and-after photograph here.
Week 0
Bodyweight
68 kg
68 kg
Back squat 5RM
85 kg
85 kg
Trap-bar deadlift 5RM
110 kg
110 kg
Incline bench 8RM
50 kg
50 kg
Weighted chin 6RM
0 kg
0 kg
Figures are illustrative sample data for this template, interpolated linearly between the two measured endpoints. A live studio would show its actual recorded sessions.
Where Rajan started
Rajan had trained on and off for six years and had never once written down what he lifted. He arrived at 68 kg wanting to be, in his words, noticeably bigger.
What changed
Two hypertrophy blocks back to back with a maintenance stretch between them. The gain rate was deliberately slow — 0.4 kg a month — so most of the eight kilos he added stayed after the second block.
The first month I thought the volume was a joke. Then week nine arrived and I understood why they took sets away in week four.Rajan Shrestha
I still cannot believe the thing that changed everything was writing it down.Rajan Shrestha
Sunita Gurung
Head of Strength · CSCS · IWF-2 · BSc
Other stories
Kiran Adhikari
A resting heart rate of 51 and a trek he did not have to stop on.
Sabina Rai
The scale moved two kilos. Everything else moved a great deal more.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.