Programs
Coaching built around your week, not an ideal one
Every program uses the same evidence-based method. What changes is how much support you take: training, nutrition, or both. The Exercise Only track begins with a 3-day free trial so you can see a live class before deciding.
Choose a track
Three coaching blocks
Every track uses the same method — what changes is pacing, medical caution and how much strength work is programmed.
Holistic Health Program
Daily live exercise classes + weekly custom diet plans
Daily live classes · weekly diet revision
The complete HOMEWORK experience. You train live with the coach every morning and receive a fresh, personalised diet plan every week, adjusted from your check-in data.
Best for
Anyone who wants training, nutrition and accountability handled together
What you get
- Daily live online exercise classes with Coach Samrat
- Weekly custom diet plan rebuilt from your progress data
- Condition-specific structure for PCOS, thyroid or diabetes
- Weekly written progress review and habit targets
- WhatsApp support on weekdays
- Meditation and mobility sessions built into the week
Most complete — pricing shared on your consultation call
Diet Plans Program
Weekly personalised diet plans
New personalised plan every week
For people whose training is already sorted but whose nutrition keeps derailing. A new plan every week, built from your kitchen, your budget and your reports.
Best for
Self-directed trainees who need nutrition structure, not workouts
What you get
- Weekly personalised diet plan with gram-level portions
- Vegetarian, eggetarian and non-vegetarian variants
- Condition-aware adjustments for PCOS, thyroid, diabetes and fatty liver
- Eating-out, travel and festival swap lists
- Weekly check-in review of weight, energy and adherence
Nutrition-only — pricing shared on your consultation call
Exercise Only Program
Daily online exercise classes + 3-day free trial
Daily live online classes
Join the daily live class and train with a real coach watching your form. Start with a three-day free trial before you decide anything.
Best for
People who eat reasonably well but cannot stay consistent with training
What you get
- Daily live online exercise classes
- 3-day free trial before you commit
- Live form correction during every session
- Home-friendly progressions using dumbbells and bands
- Weekly mobility and meditation sessions
Training-only — starts with a 3-day free trial
Included in every program
What you always get
Regardless of the track you pick, these are non-negotiable parts of coaching at HOMEWORK.
- A nutrition target built from your existing kitchen, not a fixed diet chart
- Training you can complete at home with dumbbells and a resistance band
- Weekly written check-in reviews with clear next actions
- Sleep, steps and stress protocols alongside food and training
- Travel, festival and eating-out playbooks
- Direct access to Coach Samrat on weekdays
How it works
From first call to first result
A deliberately small start. You leave every week knowing exactly what to do next.
Free consultation
A 20-minute call covering your history, medical reports, schedule and what has failed for you before.
Assessment & program fit
We agree on the right program — Holistic Health, Diet Plans or Exercise Only — and the pace your body can handle.
Your first plan
You receive a nutrition target, a home training plan and two habits to install. Nothing more, so it sticks.
Daily live classes
You train with the coach on camera each morning, with live form corrections and scaled variations.
Weekly review and adjust
Every week we review your data, energy and adherence, then adjust. Progress is documented, never guessed.
Program questions
Before you commit
Diet charts, vegetarian protein, travel weeks and how long coaching lasts — answered before you book.
Still deciding between programs?
Not sure which program fits? Book the free consultation and we will pick one together — or I will tell you honestly if you do not need coaching at all yet.