Jashandeep Singh

@jashxn10

Built before sunrise. Blue collar fitness.

from $49 USD/mo

What Jashandeep Singh did

315 → 565 lb Squat 565 in 24 months, at 84 kg

69 kg

165 cm

Training 8 years

Natural

Creator-stated. PlanGains does not verify these numbers.

Paths

Hit 240
Where Jashandeep Singh is now
2
Hit 200
1
Perfect the form

Beginners returning to trainingTraining around shift workNatural physiqueMinimal equipment

About

I train at 4am before a 6am start, and again after twelve hours on the road. I have done it that way for eight years — since I was fourteen — and everything I look like came out of sessions squeezed around shift work, not out of a perfect schedule. That is the whole reason I coach. Most programs are written for people with unlimited time and a body that is already fit. Mine are written for the guy who finishes a shift tired, has forty-five minutes, and needs it to actually count. Natural, 69kg, 5'5". No shortcuts and no pills — I will tell you straight that steroids are not the answer unless you are competing professionally, and even then I would not. What you get: a program that fits the days you can actually train, my answers to your questions based on what you have actually logged, and someone who has done it the hard way telling you when to push and when to back off.

Training philosophy

Strength and physique training built around shift work

Programs (9)

Core & Abs — 2 Day Add-On

Two short core sessions. Bolt them onto the end of a lifting day or run them on their own. Abs are trained like everything else — load them and progress them, do not do a hundred crunches.

All Levels2 training daysRepeats 6 timesGym

Recomp — 4 Day Upper/Lower + Conditioning

For dropping body fat while holding onto muscle. Four lifting sessions, heavy first then volume, with ten to fifteen minutes of easy conditioning at the end of each. The lifting keeps the muscle, the conditioning and your food do the rest.

Intermediate4 training daysRepeats 4 timesGym

Push Pull Legs — 6 Day Cycle

Six training days per cycle, each muscle group hit twice — once heavy, once for volume. This is a serious block: it assumes you already train consistently, recover well, and can run six sessions before taking a rest day. Rest when the cycle ends, not on a fixed calendar day.

Advanced6 training daysRepeats 4 timesGym

PPL · Rest · Upper · Lower · Rest — 7 Day Cycle

Five training days and two full rest days in a seven-day cycle. Push, pull and legs to start, a rest day, then an upper and a lower session, then rest. The rest days are part of the programme — do not fill them in.

Intermediate5 training daysRepeats 4 timesGym

Engine — 3 Day Conditioning

Intervals, steady state and a mixed day. Run it on its own if you are building a base, or alongside a lifting block on your off days.

All Levels3 training daysRepeats 4 timesGym

Back to Basics — 3 Day Full Body

Start here

For the guy who used to train and stopped. Three sessions a week, full body, mostly machines and dumbbells while the movement is being learned. You will not be sore for four days and you will not be testing your max. That is the point — the first month is about showing up and owning the form, not proving anything.

Beginner3 training daysRepeats 4 timesGym

Shift Work — 3 Day Minimal Equipment

Dumbbells, a bar to hang from, and the floor. Built for a garage, a truck stop gym, or a $15/month membership. Three sessions, push/pull/legs, no barbell required.

All Levels3 training daysRepeats 4 timesHome (Minimal)

Before Sunrise — 4 Day Upper/Lower

Four sessions a week, upper/lower, built for someone who trains around a shift. Every session is designed to be done in about 60 minutes with no wasted movements. Heavier work first, volume after, two reps left in the tank on the main lifts.