Power Surge - 12 Weeks muscle building blueprint - Equipment

Build muscle, Increase your strength.

  • For those who want to look like the heroes they look up to.
  • Get ripped in a healthy way.
  • Access to home or gym workouts.
  • 24/7 access to the FitCru App.
  • Chat access with your Accountability Coach.
  • Educational videos to help you gain confidence.


12 Week(s)

Workouts Per Week

6 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed

Full Gym


Muscle Gain


Pack lean muscle, Get strong, Look like a Superhero.

Plan Overview

The Power Surge program is designed for individuals who are ready to make a significant effort to achieve a great physique. The program aims to strike the perfect balance between leanness and muscle size, while also promoting a healthy and enjoyable lifestyle. The program includes a focused plan that addresses both workouts and dietary needs in order to help individuals achieve their desired physique. The program is intended to help individuals gain muscle, lose fat, and achieve a chiseled body while enjoying the process. The program will help you to reach your fitness goals, and to believe in yourself that you have what it takes to be a Power Surger.

Gain strength, pack on muscle, and become a Power Surger


Prateek Kumar received his education in exercise physiology from NASM and has learnt the basics of nutrition from Stanford Edu. & further completed his education in sports nutrition from Precise Nutrition.

A Mechanical Engineer from Mumbai University, a hands on father, a serial entrepreneur and an angel investor, he has identified the ideal way to manage time, run businesses and still be fit.

His love for fitness and nutrition got him to start FitCru. He excels in helping People get an aesthetic physique with simple Nutrition strategies and easy to perform exercise routines.

He is very good with making fitness plans for people who can not dedicate a lot of time and give a lot of effort towards health and fitness.


Basic Training Guidance

This workout plan includes a variety of strength training, HIIT, boxing, and flexibility exercises to keep things interesting and prevent boredom. To perform the workouts at home, the following equipment is required: a bench or similar sturdy surface such as a chair, piano seat, or stairs, and resistance equipment such as resistance bands, dumbbells, or a pull-up bar for some exercises. These equipment will help you to perform the exercises effectively and safely and achieve your fitness goals.

Nutrition Plan and Supplement Recommendations

This workout plan includes a focus on Intermittent Fasting (IF) for a period of 12 weeks, and maintaining a calorie deficit in order to achieve specific goals. A custom meal plan will be created based on the individual's height, weight, age, body type, and overall goals, taking into consideration any allergies or dietary preferences, such as gluten-free, lactose-free, and vegetarian options. The plan will also include a breakdown of calorie intake for each meal, to help individuals monitor their calorie intake and achieve optimal results. The program is designed to help you lose weight, build muscle, or achieve a specific body composition goal within 63 days period by following the intermittent fasting and calorie deficit approach.


There’s one that fits you.

Designed by certified professionals, Fitcru plans keep your current level of fitness and future health goals in mind.


Looking for more than just physical training? Get a team of coaches to boost your health with custom workouts, diet and lifestyle changes.


High-performers with a professional focus on fitness may train under a personal team of trainers, nutritionists, psychologists and physiotherapists.

Think you’re ready for more? .

Give our other programs a go!

Page [tcb_pagination_current_page] of [tcb_pagination_total_pages]