Weekday Routine (Monday to Friday)

5:30 AM - Wake Up

 Duration: 5 minutes

 Activity: Wake up, drink a glass of water, and do a quick stretch.

5:35 AM - Skincare Routine

 Duration: 10-15 minutes

 Activity: Cleanse, tone, apply serum, and moisturize.

5:50 AM - Abs Workout

 Duration: 30 minutes

 Activity: Focus on abs exercises like planks, leg raises, Russian twists, bicycle crunches.
Include a 5-minute warm-up.

6:20 AM - Breakfast

 Duration: 20 minutes

 Activity: Have a protein-rich, balanced breakfast (e.g., eggs, oatmeal, smoothie, or fruits with
nuts).

6:40 AM - Prepare for School

 Duration: 10 minutes

 Activity: Pack your school bag, get dressed, and prepare mentally for the day.

7:30 AM - School

 Duration: 7 hours

 Activity: School from 7:30 AM to 3:15 PM.

 Tip: Stay hydrated, and take brief breaks if possible to refresh your mind.

3:15 PM - Snack & Relax

 Duration: 15 minutes
  Activity: Eat a light, healthy snack (e.g., nuts, fruit, protein bar), and take a brief moment to
relax.

3:30 PM - Tuition Classes

 Duration: 4 hours

 Activity: Tuition from 3:30 PM to 7:30 PM.

 Tip: Use any short breaks during tuition to stretch and stay alert.

7:30 PM - Dinner

 Duration: 30 minutes

 Activity: Eat a balanced dinner, focusing on lean proteins, vegetables, and complex carbs
(e.g., chicken, rice, veggies, or tofu, quinoa).

8:00 PM - Gym (Strength Training)

 Duration: 1 hour

 Activity:

o Day 1 (Upper Body): Push-ups, pull-ups, bench press, rows, shoulder press, bicep
curls.

o Day 2 (Lower Body): Squats, deadlifts, lunges, calf raises, leg press.

o Day 3 (Full Body or Focused Areas): Mix of upper and lower body exercises or focus
on specific areas needing attention.

9:00 PM - Cool Down & Stretch

 Duration: 10-15 minutes

 Activity: Cool down with stretching and flexibility exercises to aid recovery and prevent
soreness.

9:15 PM - Evening Skincare Routine

 Duration: 10 minutes

 Activity: Cleanse your face, tone, and apply moisturizer for nighttime recovery.

9:25 PM - Study / Review

 Duration: 30 minutes
  Activity: Review schoolwork, complete any assignments, or prepare for upcoming tests.

 Tip: If you're too tired, focus on light studying or reading rather than heavy work.

9:55 PM - Prepare for Bed

 Duration: 10 minutes

 Activity: Wind down with light stretching, read, or relax to signal your body that it’s time to
sleep.

10:05 PM - Sleep

 Duration: 6.5–7 hours

 Activity: Get to bed and aim for a restful, uninterrupted sleep.

Weekly Split for Gym (Strength Training)

 Monday: Upper Body (Push-ups, Bench Press, Rows, Shoulders, Biceps, Triceps)

 Tuesday: Lower Body (Squats, Deadlifts, Lunges, Calf Raises)

 Wednesday: Rest Day or Active Recovery (Stretching, Yoga, Light Activity)

 Thursday: Upper Body (Same as Monday or alternative exercises)

 Friday: Lower Body (Same as Tuesday or alternative exercises)

Optional Saturday/Sunday Adjustments:

 Saturday:

o Consider adding a longer gym session or boxing workout.

o If you feel fatigued, take a rest day for recovery and flexibility.

 Sunday:

o Active rest day: Light activity, stretching, or recovery-focused workouts.

Additional Tips for Success:

1. Meal Prep: Consider preparing meals in advance on weekends to make your weekdays easier
and more efficient.

2. Rest Days: It's essential to take at least one full rest day (usually Sunday or mid-week) to
allow your muscles and mind to recover.

3. Hydration: Drink plenty of water throughout the day, especially after workouts.
 4. Progress Tracking: Keep track of your workout progress and nutrition to see how you're
progressing with your fitness and ab-building goals.

5. Flexibility: Adjust if needed based on your energy levels or other commitments.

Weekend Routine (Saturday & Sunday)

5:30 AM - Wake Up

 Duration: 5 minutes

 Activity: Wake up, drink a glass of water, and stretch briefly.

5:35 AM - Skincare Routine

 Duration: 10-15 minutes

 Activity: Cleanse, tone, apply serum, and moisturize.

5:50 AM - Abs Workout

 Duration: 30 minutes

 Activity: Focus on your abs (planks, leg raises, Russian twists, and crunches). Add variations
to avoid plateauing. Include a 5-minute warm-up.

6:20 AM - Breakfast

 Duration: 20 minutes

 Activity: Eat a nutritious breakfast with protein, healthy fats, and carbs (e.g., eggs with
avocado, oatmeal, or a protein smoothie).

6:40 AM - Self-Study Session 1

 Duration: 3 hours

 Activity: Start your first intense study session of the day. Focus on difficult subjects or
upcoming exams.

 Tip: Take a 5-minute break every 25 minutes (Pomodoro technique) to stay focused and
fresh.

9:40 AM - Short Break

 Activity: Quick break to stretch, hydrate, and relax briefly.

9:55 AM - Self-Study Session 2

 Duration: 3 hours

 Activity: Continue with your self-study session, focusing on a new subject or reinforcing
earlier material.

 Tip: Try practicing problems, revising notes, or watching educational videos if you're feeling
overwhelmed by reading.

12:55 PM - Lunch

 Duration: 30 minutes

 Activity: Eat a well-balanced meal (e.g., chicken or tofu with rice/vegetables, lean protein,
healthy carbs).

1:25 PM - Self-Study Session 3

 Duration: 3 hours

 Activity: Continue your study with either practice tests, more difficult topics, or group study
(if you prefer this method).

 Tip: Stay focused, but don’t hesitate to take 5-minute breaks if you need them.

4:25 PM - Gym (Strength Training)

 Duration: 1 hour

 Activity: Strength training session (alternating between upper and lower body)

o Day 1 (Upper Body): Bench press, rows, shoulder press, triceps dips, bicep curls,
pull-ups.

o Day 2 (Lower Body): Squats, deadlifts, lunges, calf raises, leg press.

5:25 PM - Cool Down & Stretch

 Duration: 10-15 minutes

 Activity: Stretch major muscle groups and relax after your workout.

5:40 PM - Snack
  Duration: 15 minutes

 Activity: A quick post-workout snack (e.g., protein shake, nuts, or yogurt).

5:55 PM - Self-Study Session 4

 Duration: 3 hours

 Activity: Final study block of the day. Focus on consolidating what you’ve studied throughout
the day and review weak areas.

 Tip: If you're nearing the end of the day, use this time to do a practice exam or mock test.

8:55 PM - Dinner

 Duration: 30 minutes

 Activity: A balanced dinner (e.g., grilled fish with veggies, quinoa, or a healthy salad with
lean protein).

9:25 PM - Evening Skincare Routine

 Duration: 10 minutes

 Activity: Cleanse, tone, and moisturize for recovery overnight.

9:35 PM - Study Break / Leisure Time

 Duration: 30 minutes

 Activity: Relax, unwind, and do something you enjoy (watching TV, reading, or a hobby).

10:05 PM - Prepare for Bed

 Duration: 15 minutes

 Activity: Light stretching or meditation to relax, followed by preparing for sleep.

10:20 PM - Sleep

 Duration: 7 hours

 Activity: Aim for quality sleep to recharge for the next productive day.

Sunday Routine (Similar to Saturday)

 Duration: 5 minutes

 Activity: Wake up, hydrate with water, and stretch.

5:35 AM - Skincare Routine

 Duration: 10-15 minutes

 Activity: Cleanse, tone, serum, and moisturize.

5:50 AM - Abs Workout

 Duration: 30 minutes

 Activity: Another core session, focus on different variations or add difficulty (e.g., weighted
exercises).

6:20 AM - Breakfast

 Duration: 20 minutes

 Activity: Balanced breakfast to fuel your body for a long day.

6:40 AM - Self-Study Session 1

 Duration: 3 hours

 Activity: Begin your first study session. Focus on areas you’ve not covered as much or need
to reinforce.

9:40 AM - Short Break

 Duration: 15 minutes

 Activity: Quick break for hydration, light stretching, and rest.

9:55 AM - Self-Study Session 2

 Duration: 3 hours

 Activity: Continue studying, try reviewing notes, watching videos, or doing exercises to mix it
up.
12:55 PM - Lunch

 Duration: 30 minutes

 Activity: A healthy, balanced meal to recharge.

1:25 PM - Self-Study Session 3

 Duration: 3 hours

 Activity: Continue reviewing and preparing, do mock exams or problem-solving to reinforce

4:25 PM - Gym (Strength Training)

 Duration: 1 hour

 Activity: Focus on your gym workout (upper body or lower body depending on your plan).

5:25 PM - Cool Down & Stretch

 Duration: 10-15 minutes

 Activity: Stretch and cool down after the workout.

5:40 PM - Snack

 Duration: 15 minutes

 Activity: Quick post-workout snack like protein shake or nuts.

5:55 PM - Self-Study Session 4

 Duration: 3 hours

 Activity: Finish off your final study block, consolidate all your work and go over weak spots.

8:55 PM - Dinner

 Duration: 30 minutes

 Activity: Nutritious dinner (lean protein, veggies, complex carbs).

9:25 PM - Evening Skincare Routine

 Duration: 10 minutes
  Activity: Cleanse and moisturize for a good night’s recovery.

9:35 PM - Relaxation / Leisure Time

 Duration: 30 minutes

 Activity: Relax, unwind, and enjoy your evening.

10:05 PM - Prepare for Bed

 Duration: 15 minutes

 Activity: Wind down with light stretching or meditation to help prepare for sleep.

10:20 PM - Sleep

 Duration: 7 hours

 Activity: Aim for a restful, rejuvenating sleep.

Sample food

 Breakfast:

o 3 Boiled Eggs + 1 Whole Wheat Toast

o 1/2 Avocado

o Black Coffee or Green Tea

o Calories: ~450

 Morning Snack:

o Greek Yogurt (200g) + 1 tbsp Chia Seeds

o Calories: ~200

 Lunch:

o Grilled Chicken Breast (150g)

o 1/2 Cup Brown Rice (cooked)

o Steamed Broccoli or Spinach (1 cup)

o 1 tbsp Olive Oil for cooking

o Calories: ~500

 Afternoon Snack:
 o 1 Scoop Whey Protein Shake

o Almonds (10-12 pieces)

o Calories: ~250

 Dinner:

o Salmon (180g) or Grilled Fish

o 1 Medium Sweet Potato (boiled)

o Mixed Salad (cucumber, tomato, and lettuce) with Olive Oil & Lemon Dressing

o Calories: ~600

 Total Calories: ~2,000

Study time

Weekly Study Breakdown:

To finish all chapters in 70 days, you will need to follow this intensive but balanced schedule.

 Monday to Friday (2–3 hours of study/day):

o Focus on concept learning and problem-solving for specific subjects based on your
weak points.

o Use weekdays to review school notes or focus on chapters from Math, Physics, and
Chemistry.

o Alternate between Theory and Practice Problems every day.

 Saturday and Sunday (5–6 hours/day):

o Heavy Study Days: You’ll aim to study for 10–12 hours each weekend, broken into
study sessions of 2 hours with breaks.

o Complete Mock Tests and Full-Length Practice Papers during weekends.

o Use weekends for deep practice in problem-solving and revising entire topics.

Topic Completion and Revision Plan:

Week 1 to Week 4 (Foundational Topics):

 Math: Algebra, Trigonometry, Calculus Basics

 Physics: Mechanics, Kinematics, Laws of Motion, Work-Energy

 Chemistry: Physical Chemistry (Basic Concepts), Atomic Structure, Periodic Table, Mole
Concept

Week 5 to Week 7 (Intermediate Topics):

 Math: Coordinate Geometry, Probability, Integral Calculus

 Chemistry: Organic Chemistry (Basics), Redox Reactions, Hydrocarbons

Week 8 to Week 10 (Advanced Topics):

 Math: Complex Numbers, Vectors, 3D Geometry

 Physics: Optics, Electrostatics, Magnetism

 Chemistry: Organic Chemistry (Reactions), Chemical Kinetics, Electrochemistry

Week 11 and Beyond (Final Revision):

 Mock Tests and Papers: Regular full-length tests and topic-wise revisions.

 Focus on Time Management: Practice solving problems under time constraints.

 Refinement: Analyze mistakes from mock tests and revise weak areas.

Breaks & Mental Health:

 Take regular breaks every hour or 90 minutes. Use Pomodoro technique (25 mins of work,
5-min break).

 Prioritize quality sleep for 6–7 hours each night.

 Daily Stretching or 5-min meditation post-study sessions will help you recharge your mind
and body.