If I say that Saket Gokhale is a hard-working person, it will not be wrong. Because the way he has built his physique is not a one-day job. This is the result of 6-7 years of continuous dedication and consistency. And now I am going to follow Saket Bhai’s complete routine for 7 days, exactly like he did.

But wait, before following the routine, there are three secret rules that Saket always follows, and these have been the real game-changers in his physique.

Secret Rules of Saket’s Training

Rule 1: Every Set Till Failure

When I train, I take every set to failure. As soon as I do 8 reps with a certain weight, the next time I add 2.5 kg more. Progressive overload is the real mantra for growth.

Rule 2: Slow Tempo Reps

I maintain tempo in each rep—a down phase of 2 seconds, a 1-second hold at the bottom point, and then contraction. This technique takes both muscle control and feeling to the next level.

Rule 3: Quality Over Quantity

Be it 5 sets or 7, the quality of each set matters. Saket bhai has a different finesse in every rep. Slow tempo, mind-muscle connection, and control—these three things together make a high-quality rep.

Day 1: Chest, Triceps, Shoulders (Push Day)

Saket does 2 chest exercises, 2 triceps exercises, and only 1 shoulder exercise on push day. Now you must be thinking, why only one shoulder exercise? You will get the answer to this in the video a little further.

I was going to do the decline barbell bench press for the first time, because till now I had done it with dumbbells only. My form was going to be completely messed up. I had to do every rep in slow motion, as if I was going to win a raw race—here I was getting only pain.

Next was the triceps dumbbell extension. In this one has to keep the weight low, and full focus is on technique. Saket bhai does up to 6-7 sets in this. Many people will think that, Bhai, only 5 sets are enough, but triceps is a fast-recovery muscle. Other muscles cannot do as many sets as side delts and triceps can handle.

Pull Day Madness

Pull day started with lat pulldown. I don’t know if this is for the back or for breaking elbows. After 5-6 reps, elbows start bulging. Some people will tell you to lose weight, but when 7-8 reps are easily possible, then there is no logic in losing weight. If anyone has a solution for this, then please tell us in the comments.

The next exercise was the pec deck reverse fly. I enjoy this exercise a lot. Saket bhai always says, Do not ignore the rear delts. When these develop, the look of the entire back changes.

Biceps: Boring or Beneficial?

Saket bhai does not like to train biceps. He does only one exercise and says that you should master it. I enjoy training biceps, but the truth is that 3-4 exercises do not make much difference. Do one solid exercise and bring tempo, feel, and control into it.

Shoulders on leg day? Why, bro?

Saket bhai trains shoulders on leg days. He says that after the push day, the front delts are already tired. There is a different kind of fun in doing overhead press with fresh shoulders. Two or three quality sets are enough.

Tracking Is Key

Saket bhai writes every set, every rep in the phone’s notes app. How much weight did I lift last time, how many reps did I do—everything. Since I am following Saket Bhai’s routine, tracking is also important. Last time I did the decline bench press with 10 kg; this time I increased it by 2.5 kg more.

Real Meaning of Progressive Overload

The real fun of progressive overload comes when you perform a little better in every session. Last time my performance in the chess press was low; this time I kept the weight the same but focused on 8-8-8 reps. This is the real improvement.

Technique, Feel, Mind-Muscle Connection

I did not feel it last time during the lat pulldown. This time I focused on the muscle by making a little arc, slowing down the tempo. I trained biceps on the preacher curl machine, which is also used by Saket Bhai. It gives good support, and the entire load comes on the biceps.

Leg Press or Shoulder Press

I used only the back weight in the leg press because I had to improve control. In the dumbbell shoulder press the scene was different—it felt more difficult than the machine. I got the feel of 40 kg here at 25 kg only. But it was fun.

Saket repeats the same routine over and over again. It may feel boring, but the results are next level. The goal should be to perform better than the last time.

Mindset Shift: It’s a game of control, not weight lifting.

This 7-day challenge pushed me to a different level mentally and physically. Earlier I used to think that the more weight, the faster the body. But now I understand that form, tempo, and feel are the most important.

Most people lift weights in the gym to show off. The era of ego lifting is over, brother. Remember one thing of mine: “Right weight breaks muscles, and heavy weight breaks bones.”

If you train with slow tempo reps and feel, then even 10 reps will seem like 15. Try it yourself; it is not a joke.

Visible Results? 7 Days’s Transformation

Here is my physique on day 1, and here is my physique on day 7. By following this routine, I not only got a physical transformation, but my mental strength also got boosted. Feeling it in every set till failure, in every rep, and improvement in every session—that’s the real takeaway.

Future Plans & Final Thoughts

Will I follow this routine in the future? Yes, but with some customisation. Everyone’s body is different, and goals are different. But Saket’s three rules—tempo, training till failure, and quality reps—everyone should try these. If you also want to test your limits, then definitely try the 7-day Saket Gokhale challenge once.