Ripped and ready -The No excuse

Homebased Plan

  • An intensive workout, fitness and diet plan.
  • Customised to your body type.
  • Develop speed, power, endurance and everything you required for your game.
  • For anyone looking to get fit for anything.
  • Beginner and intermediate levels available. 


12 Week(s)

Workouts Per Week

6 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed

Basic Homebased


Get Fit


 Increase speed, Max-out performance.

Plan Overview

This workout plan is designed to improve full-body strength, explosive power, and muscle-building through a combination of different exercises and workout styles. The plan is separated into three phases over the course of twelve weeks, and includes 72 workouts spread across 12 weeks, with 6 workouts per week. The program is targeted at individuals who want to build endurance, improve power with resistance training, incorporate core strength training, and overall conditioning. The plan also includes a diet component that is intended to aid in achieving desired results. To get the best result from this program, it's important to be dedicated and follow the plan consistently, along with the diet advice provided.

"Say goodbye to excuses and hello to results"


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 Nutritionist plans for people who can not dedicate a lot of time and give a lot of effort towards health and fitness.


Basic Training Guidance

It is designed to help someone achieve a fit and toned physique by focusing on the classic big lifts: squats, presses, power cleans, and rows. The plan is best suited for someone with solid experience with these lifts but it can also help to improve technique. The plan includes four main workouts per week and two additional workouts that can be chosen from Strength Training, HIIT, Boxing, Yoga & Flexibility. The equipment needed for the home workouts includes a bench or something similar, resistance bands, dumbbells and a pull-up bar. The plan will help to build muscle and leave you feeling invincible after each workout.

Nutrition Plan and Supplement Recommendations

The custom meal plan will be designed to meet an individual's specific needs and goals. The plan takes into account the person's height, weight, age, body type, and overall goals and creates a macro count accordingly. It also considers any allergies or preferences, such as gluten-free, lactose-free, and vegetarian options. The plan breaks down the person's intake for each meal, allowing them to monitor their calorie intake. The plan also includes an alcohol guide to help the person make informed decisions about their alcohol consumption in relation to their goals. This is a personalized meal plan to help the person achieve their goals and maintain a healthy diet.


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]