KHANFIT

Program phases

Not the same plan for months — one step forward each phase. Every 8th week is a deload: your body recovers and you come back stronger.

  1. WEEKS 1–4

    Adaptation

    Learn the technique. RIR 2–3, cardio at the low end. Find and log your working weight for each exercise.

  2. WEEKS 5–12

    Progress

    RIR 1–2. Add either reps or weight every week. Push cardio to the upper end. Deload in week 8.

  3. WEEKS 13–24

    Intensification

    Add a 4th set to the main lifts (Leg Press, Chest Press, Lat Pulldown). Step goal: 10,000.

  4. WEEKS 25+

    Final stretch

    Weight loss may slow down — recalculate your calories. Once you reach your goal, raise calories gradually to maintenance.

Warm-up · ~6 min

Before every workout: raise your heart rate, open up the joints, wake up the muscles. Then do 1 light warm-up set of your first exercise.

  1. Jumping Jack: technique animation1Jumping Jack60 s
  2. Arm Circles: technique animation2Arm Circles10 forward + 10 back
  3. Cat-Cow: technique animation3Cat-Cow8 reps
  4. World's Greatest Stretch: technique animation4World's Greatest Stretch5 reps each side
  5. Thoracic Rotation: technique animation5Thoracic Rotation8 reps each side
  6. Glute Bridge: technique animation6Glute Bridge12 reps
  7. Bodyweight Squat: technique animation7Bodyweight Squat10 reps

Cool-down · ~4 min

After the workout: slow stretching with relaxed breathing. Don't stretch into pain.

  1. Doorway Chest Stretch: technique animation1Doorway Chest Stretch30 s
  2. Kneeling Hip Flexor Stretch: technique animation2Kneeling Hip Flexor Stretch30 s each side
  3. Hamstring Stretch: technique animation3Hamstring Stretch30 s each side
  4. Figure-4 Glute Stretch: technique animation4Figure-4 Glute Stretch30 s each side
  5. Cat-Cow: technique animation5Cat-Cow6 slow reps
My planSwap exercises, create your ownNutritionCalories, protein, sample dayProgramPhases, warm-up, cool-downRulesSafety, pain ruleSettingsGoal, days, style, equipment

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Install on phone

  1. In Safari, tap the Share button at the bottom (a square with an up arrow).
  2. Choose “Add to Home Screen”.
  3. Khan Fit now opens as a separate app and works offline at the gym.