Custom Training Plan
A structured training split designed for your exact goals and schedule, removing all confusion so you can walk into the gym or home setup knowing exactly what to do.
Evidence-Based Online Personal Training · Sri Lanka
Transform Your BodyWith Science.
Custom workout splits and flexible nutrition blueprints by Coach Ravindu Heshan Silva — engineered for real execution and measurable body change.
- 100%
- Science-Based
- RESULTS
- Driven
- 100%
- Customized
- < 48h
- Delivery
The System
Methodology Built For Execution
Three integrated pillars — training, nutrition, and disciplined execution — engineered to drive measurable body composition change.
Nutrition Coaching
A flexible nutrition blueprint built around your specific goals and local Sri Lankan meals — giving you custom macro targets without strict, boring diet templates.
Weekly Check-ins
Track your own execution without waiting on a coach. A built-in digital journal designed to map your daily lifting data and keep you moving forward week after week.
Evidence-Based Insights
Latest From The Blog
Peer-reviewed exercise physiology, recovery mechanics, and nutrition blueprints by Coach Ravindu Heshan Silva.
Longevity & HealthYour Goals Need a Healthy Body: Why Fitness Is Not Optional in Life?
You are working hard for your degree, building your career, chasing financial freedom, and trying to create a better future. But are you taking care of the...
Nutrition ScienceAre You Really Hungry — Or Are You Just Surrounded by Food?
You finish your lunch. You’re not physically hungry. Then you see a packet of biscuits. Someone opens a chocolate bar. You smell freshly made food.
Real Clients. Real Results.
5.0(7 reviews)
Authentic feedback from clients executing Coach Heshan's custom workout splits and evidence-based nutrition plans.
Ruwindu Ayesh
Verified ClientAug 11, 2026
“When I was join the program I was facing skinny fat situation . Within 1 month after following all the guidelines that coach gave me I got aesthetically pleasing body. Recommended 💪”
100% Science-Based Coaching
Google Verified
Mhd Akeel
Verified ClientAug 10, 2026
“Expectations meet”
100% Science-Based Coaching
Google Verified
Ruveena Gamage
Verified ClientAug 10, 2026
“Rated 5 stars on Google”
100% Science-Based Coaching
Google Verified
Roshen Dhanojya
Verified ClientAug 9, 2026
“100% evidence based Service.highly recommended..best online coaching”
100% Science-Based Coaching
Google Verified
Tharusha Silva
Verified ClientAug 9, 2026
“Very good trainer 💪💪”
100% Science-Based Coaching
Google Verified
Ishara Deshan
Verified ClientAug 9, 2026
“The best trainer i ever met. I lost from 80kg to 70 kg built my current physic because of him thanks a lot.highly recommended 🥹❤”
100% Science-Based Coaching
Google VerifiedFAQ
Questions, Resolved
Direct answers — no vague promises or hidden requirements.
Ravindu Heshan Silva (known as Coach Heshan) is a certified physical fitness trainer holding a BSc (Hons) from the University of Sri Jayewardenepura. He is the founder and head coach at HESHZFIT, delivering science-based online personal training, personalized workout programs, and nutrition plans for clients across Sri Lanka and globally.
HESHZFIT combines evidence-based training splits, flexible nutrition plans tailored to local Sri Lankan diets, and direct 1-on-1 WhatsApp coaching by Coach Ravindu Heshan Silva with a dedicated digital Workout Journal to track progressive overload.
No. Every plan is tailored to your available equipment — full gym, home setup, or dumbbells only. Your split adapts to what you actually have access to.
Yes. Programming is calibrated to your individual baseline and training age. Progression is structured so you build capacity safely without guesswork.
100% digital. Log your weights, sets, and reps in the Workout Journal, then submit progress when needed. Your data stays mapped week after week so execution stays on track.
100% digital and autonomous. You can use our custom digital Workout Journal to log your own weights, sets, and reps, giving you full control to map your own strength gains week after week.
Initial changes typically appear in 14–21 days. Measurable body composition shifts usually occur within 4–6 weeks with consistent execution.