Cherry Drops 2.0 · Head Trainer Assistant · Client Protocol
Prepared exclusively for
Ratan Mia
A four-week body recomposition protocol — metabolic conditioning and fat loss while preserving lean muscle. Built around the elite equipment at Cherry Drops 2.0, Dhaka.
01
Section One
Nutritional Blueprint
Strictly tailored for fat loss while maintaining lean muscle. Meals are designed to stabilize blood sugar, lower triglycerides, and provide sustained energy. Every item is readily available in local Dhaka markets — no supplements required.
Meals / day
5
Water
3.5–4 L
Oil cap / meal
1–2 tsp
Window
8a–8:30p
Energy distribution across the day
Protein source mix
Meal 01
8:00
Metabolism Kick
Primary
40–50g oats, boiled with cinnamon
3 egg whites + 1 whole egg
1 cup skim milk (fat-free)
Alternative
1–2 lal atta ruti
Low-fat tok doi (replaces milk)
Meal 02
11:00
Mid-Morning
Primary
1 large guava or green apple
10–12 almonds or peanuts
Alternative
Walnuts for healthy fats
Low-sugar seasonal fruit
Meal 03
14:00
Main Fuel
Primary
1 cup red/brown rice or 2 sweet potatoes
150g chicken breast (1 tsp oil)
1–2 cups mixed vegetables
Alternative
Local fish — rui, katla, tilapia
Oats if rice unavailable
Avoid high-fat pangas / boal
Meal 04
17:30
Pre-Evening
Primary
1 cup low-fat, sugar-free tok doi
1 cup green tea, no sugar
Alternative
½ cup boiled chickpeas, onion & chili
Black coffee
Meal 05
20:30
Fat-Burn Focus
Primary
150g grilled chicken breast or fish
Large fresh salad — cucumber, tomato, carrot, onion, lemon, black pepper
No starchy carbs — rice or ruti
Alternative
4–5 egg whites
Occasional lean beef
01
Hydration
Drink 3.5 to 4 liters of water daily, spread across the day.
02
Oil control
Measure cooking oil with a teaspoon — 1–2 tsp max per major meal. Never pour from the bottle.
03
Meal timing
Finish dinner at least 2 hours before going to sleep.
02
Section Two
Training Protocol · Weeks 1–4
A six-day split leveraging the elite equipment at Cherry Drops 2.0. Follow the exact machine substitutions to ensure proper biomechanics and continuous progression.
Weekly muscle-group frequency
Training load by day
SAT
Upper Body & Postural
Chest · shoulders · back · arms
9 movements
| 1 | Incline Bench Press Incline Chest Press / Wide Crossover | 3 × 8–10 |
| 2 | Seated DB Shoulder Press Multiple Shoulder Press (Neutral/Wide) | 3 × 8–10 |
| 3 | Lat Pulldowns Pulldown / Weight-Supported Pull-up | 3 × 10–12 |
| 4 | DB Renegade Row Low Row Machine (Narrow Grip) | 3 × 10–12 |
| 5 | Lateral Raises Lateral Raise Machine / Crossover | 4 × 12–15 |
| 6 | Tricep Push Aways Cable Triceps Pushdown | 3 × 10–12 |
| 7 | DB Hammer Curls Seated Biceps / Camber Curl | 3 × 10–12 |
| 8 | Woodchopper Pushdowns Narrow Crossover Machine | 3 × 12–15 |
| 9 | Corrective Mobility Rotator cuff external rotation, band | 3 × 15 |
Sun · The "Cherry Drops" Cardio Circuit
4–5 rounds · minimal rest between stations · 90s between rounds
1
Assault Bike — alternating row & cycle
2:00
2
SkiErg — up-to-down rowing
1:00
3
Sledge push & pull with plates
1:00
4
Battle rope slams
0:45
5
Huge tire — lift & slam / push
1:00
6
Stair Master
2:00
7
Treadmill — manual interval run
1:00
8
Sandbag carry — 15kg on carpet
1:00
9
Agility drill — 1–10 carpet laterals
1:00
Circuit station durations
MON
Lower Body Dominant
Quads · hamstrings · glutes · calves
9 movements
| 1 | Barbell Squats Pendulum / Hack / Belt Squat | 3 × 8–10 |
| 2 | Deadlifts TRAPS Shrug Machine | 3 × 6–8 |
| 3 | Bulgarian Split Squats TRAPS Shrug Machine | 3 × 8–10 |
| 4 | Romanian Deadlifts Lying Hamstring Curl Machine | 3 × 10–12 |
| 5 | Side Lunges Abductors Machine / Wide Leg Press | 3 × 12 |
| 6 | Calf Raises Seated Calf Raises Machine | 4 × 15–20 |
| 7 | Step Up Thrusts Plyo boxes, carpet agility area | 3 × 10 |
| 8 | Hanging Leg Raises Weight-supported pull-up (backrest) | 3 × fail |
| 9 | Corrective Mobility Hip flexor stretch / pelvic tilt | 2 × 60s |
TUE
Upper Body Pull & Push
Back · chest · biceps · triceps
9 movements
| 1 | Underhand Barbell Rows Bent-Over Row (3 grips + support) | 3 × 8–10 |
| 2 | Flat Bench Press Flat Barbell / Mid Chest Press | 3 × 8–10 |
| 3 | DB High Pulls Normal Row Machine (Wide Grip) | 3 × 10–12 |
| 4 | Weighted Dips Triceps Dips / Parallel Dips | 3 × 8–10 |
| 5 | Straight Bar Curls Camber Curl (Preacher Mode) | 3 × 10–12 |
| 6 | Cable Rope Push Downs Cable Triceps Pushdown | 3 × 10–12 |
| 7 | Bent Over Flyes Pec Deck Fly (Rear Delt) | 4 × 12–15 |
| 8 | Abs Wheel Roll Outs Yoga / medicine ball rollouts | 3 × 10–15 |
| 9 | Corrective Mobility Thoracic extension / wall slides | 3 × 12 |
WED
Lower Body & Core
Glutes · hamstrings · core · stability
9 movements
| 1 | Forward Step Ups Sandbags 5–15kg held in back | 3 × 10 |
| 2 | Frog Glute Press Leg Press (high/wide glute focus) | 3 × 10–12 |
| 3 | Single Leg Squat Single Leg Seated Curl Machine | 3 × 10 |
| 4 | Physioball Leg Curls Leg Extension / Seated Curl | 3 × 12–15 |
| 5 | Physioball High Bridges Yoga Ball Bridge | 3 × 15 |
| 6 | V-Up Russian Twists Weight balls 5–10kg twist | 3 × 20 |
| 7 | Starfish Crunch Bodyweight on mat | 3 × fail |
| 8 | Bridge Hold Bodyweight isometric hold | 2 × 60s |
| 9 | Corrective Mobility Quad & knee foam rolling | 2 × 60s |
THU
Full Body Hypertrophy
Total body · power · conditioning
9 movements
| 1 | Overhead Press (OHP) Multiple Shoulder Press (Behind-Wide) | 3 × 8–10 |
| 2 | Stiff Legged Deadlifts Leg Press (low/narrow quad focus) | 3 × 8–10 |
| 3 | Incline DB Curls Seated Biceps Curl Machine | 3 × 10–12 |
| 4 | Tricep Extensions Triceps Dips Machine | 3 × 10–12 |
| 5 | Kettlebell Swings Narrow Crossover (cable pull-throughs) | 4 × 15 |
| 6 | Pull Ups Weight-Supported Pull-up Machine | 3 × fail |
| 7 | Burpee Pyramid 1–10 printed carpet drill space | 8→1 |
| 8 | Spiderman Crawls Agility area | 2 × 10 |
| 9 | Corrective Mobility Lower back decompression / cat-cow | 3 × 10 |
🌙
FRIDAY
Active Recovery & Rest
Strictly off from weightlifting to let the central nervous system and muscle fibers repair and grow. Light walking or stretching is permitted.