Building muscle is not about shortcuts—it’s about following a structured gym routine and a powerful diet. Many Indian men struggle to gain healthy weight because of fast metabolism, poor eating habits, and inconsistent training.
That’s why we created this 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle. With the right mix of workouts, pre-workout meals, and balanced nutrition, you can transform your body in just a few weeks. Whether you’re training at Gold’s Gym, lifting adjustable dumbbells at home, or combining cardio like the elliptical or zumba classes near me, this plan is practical and results-driven.
💡 Quote to Remember:
“Muscles are built in the gym, but they grow in the kitchen and recover during sleep.”
Why a 7-Day Gym & Diet Plan is Crucial for Indian Men
Unlike Western diets, the Indian diet is often carb-heavy and protein-deficient. This is one of the biggest reasons many Indian men find it hard to gain lean muscle mass. By following a 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle, you can:
- Balance protein, carbs, and fats for faster muscle recovery.
- Use progressive overload workouts with dumbbells, kettlebells, and machines.
- Avoid common mistakes like skipping meals or overdoing cardio.
Case Study Example
👉 Rohit, a 25-year-old from Delhi, weighed only 56 kg. He followed this 7-day routine, added a mass gainer shake, and trained consistently. Within 7 weeks, he weighed 61.5 kg with visible muscle gain.
7-Day Gym Workout Plan for Indian Men
Here’s a day-by-day gym plan that uses compound lifts, isolation moves, and cardio for overall fitness.
Day 1 – Chest & Triceps
- Bench Press (Barbell/Dumbbell) – 4 sets × 10 reps
- Push-ups – 3 sets × 15 reps
- Dumbbell Flys – 3 sets × 12 reps
- Tricep Dips – 3 sets × 12 reps
- Rope Pushdowns – 3 sets × 10 reps
✅ Pro Tip: Always warm up with light pre-workout cardio (like 5 mins on an elliptical) before lifting heavy.
Day 2 – Back & Biceps
- Pull-ups (or Lat Pulldown) – 4 sets × 8 reps
- Barbell Rows – 3 sets × 10 reps
- One-arm Dumbbell Rows – 3 sets × 12 reps each side
- Dumbbell Curls – 3 sets × 12 reps
- Hammer Curls with Kettlebell – 3 sets × 12 reps
Day 3 – Legs (Lower Body)
- Squats – 4 sets × 12 reps
- Walking Lunges with Dumbbells – 3 sets × 12 reps each leg
- Leg Press – 3 sets × 12 reps
- Romanian Deadlifts – 3 sets × 10 reps
- Calf Raises – 3 sets × 20 reps
💪 Motivation Block:
“Strong legs are the foundation of a strong body. Don’t skip leg day—it balances your frame and boosts testosterone naturally.”
Day 4 – Shoulders & Abs
- Military Press – 4 sets × 10 reps
- Side Lateral Raises – 3 sets × 12 reps
- Front Raises (Dumbbells) – 3 sets × 12 reps
- Shrugs – 3 sets × 15 reps
- Plank – 3 rounds × 1 min
- Hanging Leg Raises – 3 sets × 15 reps
Day 5 – Full Body & Cardio Mix
- Deadlifts – 4 sets × 8 reps
- Push-ups + Pull-ups (superset) – 3 rounds
- Kettlebell Swings – 3 sets × 15 reps
- Burpees – 3 sets × 10 reps
- Cardio: 20 mins on Elliptical / join Zumba classes near me for fun fat-burning
Day 6 – Arms, Chest & Core
- Incline Dumbbell Press – 4 sets × 12 reps
- Dumbbell Bicep Curls – 3 sets × 12 reps
- Skull Crushers – 3 sets × 12 reps
- Rope Hammer Curls – 3 sets × 12 reps
- Russian Twists – 3 sets × 25 reps
Day 7 – Rest & Recovery
- Yoga or light stretching
- Foam rolling for sore muscles
- Evening walk to improve blood circulation
7-Day Diet Plan for Muscle Gain (Indian Style)
No matter how hard you train at the gym, you won’t gain muscle without the right diet plan. This 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle ensures enough calories and protein for muscle repair.
Day 1 Diet Sample
- Pre-workout: 1 banana + black coffee
- Breakfast: 4 boiled eggs + 2 aloo parathas with curd
- Lunch: Rice + chicken curry + dal + salad
- Snack: Mass gainer shake or whey protein
- Dinner: Paneer bhurji + roti + spinach sabzi
Day 2 Diet Sample
- Pre-workout: Handful of soaked almonds + dates
- Breakfast: Oats with milk + peanut butter
- Lunch: Brown rice + grilled fish + green veggies
- Snack: Buttermilk + roasted chana
- Dinner: Chicken biryani (homemade) + curd
Day 3 Diet Sample
- Pre-workout: Banana shake + 2 boiled eggs
- Breakfast: Idli with sambhar + paneer cubes
- Lunch: Quinoa + dal tadka + chicken breast
- Snack: Protein bar or mass gainer
- Dinner: Palak paneer + roti + curd
Day 4 Diet Sample
- Pre-workout: Black coffee + banana
- Breakfast: Moong dal chilla + paneer filling
- Lunch: Rajma + chawal + salad
- Snack: Milk + almonds
- Dinner: Grilled chicken + sweet potato
Day 5 Diet Sample
- Pre-workout: Dry fruits + dates shake
- Breakfast: Poha with peanuts + boiled eggs
- Lunch: Rice + fish curry + salad
- Snack: Mass gainer shake
- Dinner: Soy chunks curry + chapati + dal
Day 6 Diet Sample
- Pre-workout: 2 bananas + peanut butter
- Breakfast: Paneer sandwich + milk
- Lunch: Brown rice + chicken curry + dal
- Snack: Fruit smoothie + whey protein
- Dinner: Paneer tikka + chapati + veg curry
Day 7 Diet Sample
- Pre-workout: Green tea + dates
- Breakfast: Veg upma + boiled eggs
- Lunch: Dal + rice + chicken tikka
- Snack: Nuts + fruit bowl
- Dinner: Rajma + chapati + curd
⚡ Pro Tip for Diet:
“Focus on protein first—1.6 to 2 g of protein per kg of body weight daily. That’s the golden rule for muscle growth.”
Real-Life Case Study: Ajay’s 5 kg Muscle Gain
Ajay, a 23-year-old engineering student in Mumbai, always struggled with being underweight (54 kg). He joined a local gym, followed this 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle, and added a mass gainer shake daily.
📈 Results after 6 weeks:
- Weight: +5.2 kg
- Chest: +2.5 inches
- Arms: +1.3 inches
- Confidence: Sky-high
His biggest learning?
“Don’t complicate things. Lift heavy, eat big, and repeat.”
Proven Tips to Gain Muscle Faster
- Eat every 3–4 hours (to stay in calorie surplus).
- Track your workouts – progressive overload is the secret.
- Stay hydrated (3–4 liters of water daily).
- Use adjustable dumbbells if you’re working out at home.
- Consider a membership at Gold’s Gym for access to advanced equipment.
- Sleep 7–8 hours daily—growth hormone is released during deep sleep.
Conclusion
This 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle is designed for real results. By balancing strength training, cardio, and a high-protein Indian diet, you can transform your physique in weeks.
👉 Want more? Read our guides on Best Full-Body Workout at Home Without Equipment and Fruits to Avoid During Weight Loss in India.
For additional science-based tips, visit NIH.
FAQs
Author Bio
👋 Vikrant Rajput is a fitness enthusiast and professional blogger at The DigiDine. He specializes in creating actionable fitness guides like 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle, helping Indian men gain muscle and confidence. His mission is to simplify fitness, gym training, and diet plans for everyone.
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