Fit With Ritam

Fit With Ritam Documenting my fitness journey
Breaking down training & nutrition simply
No hype. No shortcuts. Just consistency.

07/07/2026

Day 5: Lower - Push Pull Leg Upper Lower Split

- Muscle Up
- Hip dominant V Squat
- Leg Extension
- Lying Leg curl
- Calf Raises
- Tibialis Raises
- Cable crunches

30/06/2026

Day 4 - Upper: Push Pull Leg Upper Lower Split

- Front lever
- Chest dips
- Pec fly
- Lat pulldown
- Tricep extension
- Preacher curl
- Shrugs

27/06/2026

Day 3 - Legs: Push Pull Leg Upper Lower

- Overhead shoulder press
- Hip thurst
- Hack squat
- Stiff Leg deadlift (dumbbell(
- Calf Raises
- Tibialis raises
- Reverse Curl

24/06/2026

Day 2 - Pull: Push Pull Leg Upper Lower Split

- Weighted pullup
- Upper back row
- Seated cable row
- Shrugs
- Dumbbell curl
- Hypertension

19/06/2026

Day 1 - Push Pull Leg Upper Lower Split:

- Front lever
- Incline dumbbell curl
- Flat machine press
- Lateral raises
- Tricep pressdown
- Reverse curl
- Cable crunch

16/06/2026

5 day push pull leg upper lower split

In this series I'll be sharing a program that I used to follow

Exercises I chose, how I performed them and the thinking behind making a program

The goal is to help you get an idea about how you can put together your own program

Follow along, I'll see you in day 1

10/06/2026

One of the easiest ways to get hurt in the gym:

Assuming strength automatically transfers to a new exercise

It doesn't

Every exercise has a learning curve

Even if you've been training for years

Whenever I introduce a new movement, I treat the first few sessions as practice

Only then do I start pushing the load, once it feels natural

The funny thing is going lighter initially often helps you progress faster in the long run

Because you're actually learning the exercise instead of fighting it

Your muscles might be ready

But your skill might not be

And that's okay

Learn first. Then load it

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