Krishna, 48 · Government engineer · Battisputali
20 weeks on the Gym plan: from 6 push-ups to 25, and a 100 kg deadlift
Krishna hadn’t trained since college football. In 20 weeks on the Gym plan, with no personal trainer, he lost 6.2 kg, took 8 cm off his waist and went from 6 push-ups to 25.
- Trainer: Arjun Thapa
- Gym plan
- 20 weeks
BeforeWeek 1AfterWeek 20Before and after
Lost 6.2 kg on the Gym plan
No personal trainer. A written plan, the trainer on the floor and the sauna on Fridays, for NPR 4,500 a month.
- Started
- 15 February 2026
- Length
- 20 weeks
- Trainer
- Arjun Thapa
- Plan
- Gym
Measured from February 2026 to July 2026, 20 weeks
- Body weight
- 84.5 kg78.3 kg
- Gym scale, first Sunday of the month
- Waist
- 98 cm90 cm
- Tape at the navel
- Push-ups
- 625
- One set, chest to a fist
- Deadlift
- 40 kg100 kg
- 5 reps, form checked by Arjun
Before
Where Krishna started
Krishna has worked at a government office in Singha Durbar for 22 years. He played football in college and hadn’t trained since. At his annual check-up his doctor told him to lose some weight and start exercising.
He didn’t want to pay for a personal trainer, and he didn’t want to stand in a gym not knowing what to do.
The turning point
The free session
He came for his free session at 6 AM on a Sunday. Arjun showed him round, weighed him and asked what he had done before. Then he tested six push-ups and a light deadlift.
Arjun wrote a four-day plan on one page and told him to bring it every session. Krishna joined on the Gym plan, the cheapest one.
The plan
The plan Arjun wrote
A plan on paper, a trainer on the floor to ask, and four mornings a week before the office.
- Four sessions a week at 6 AM, Sunday to Wednesday, about 45 minutes each.
- One page, written by Arjun: the lifts, sets and weights, with a box to tick.
- Every four weeks he asked Arjun to check the plan and add weight. It took ten minutes on the floor.
- Sauna after the Wednesday session, the last of his week.
- A walk home instead of the microbus, 25 minutes.
- Rice once a day instead of twice; dal and tarkari unchanged.
How it went
Week by week
Week 3
Push-ups on a ball
Arjun added push-ups with his hands on a medicine ball to build his shoulders. He managed 8 before his form went.
Week 8
Dumbbells for the upper body
Seated presses and rows with dumbbells. Down 2.9 kg and 4 cm off his waist.
Week 14
The barbell deadlift
Arjun moved him to the barbell at 70 kg, after checking five reps from the side and from behind.
Week 20
The numbers
78.3 kg, a 90 cm waist, 25 push-ups and a 100 kg deadlift for five.
The result
What changed in 20 weeks
Krishna lost 6.2 kg and 8 cm from his waist in 20 weeks, and went from 6 push-ups to 25. He trained 74 times, almost all at 6 AM.
He paid NPR 4,500 a month for all of it. At his next check-up his doctor told him to keep doing whatever he was doing.
“I didn’t need someone beside me. I needed a piece of paper that told me what to do next.”
Krishna is the reason the Gym plan comes with a written plan. Some people need a trainer every session. He needed ten minutes every four weeks.
Arjun Thapa, strength trainer
What it cost
NPR 4,500 a month, on the Gym plan
Today’s price, as of 28 October 2026. Strength floor, cardio and the sauna, with a trainer on the floor.
Who a plan like this suits
A good fit if
- You can follow a written plan on your own.
- You can come four mornings a week.
- You want the cheapest plan that still has a trainer on the floor.
Not a fit if
- You know you’ll skip without someone waiting for you. Personal training is NPR 15,000 a month.
- You have a heart or blood-pressure condition and no doctor’s go-ahead yet.
