power

bodybuilding

feat : aish mehan

BY TARUN GILL
FOUNDER , TG TALKS MEDIA
 twelve week

transformation plan

free program

diet, training

and supplements
FITNESS MARKETING 101 www.learnfitnessmarketing.com

SUCCESS SECRET
FITNESS MARKETING 101 www.learnfitnessmarketing.com

IT'S NOT WHAT YOU SAY

BUT HOW YOU SAY IT
I don't like to talk too much. And that became my biggest
strength. Because when you speak, there is always a slip
of the tongue, which does more damage than any good.

Even when I talk, I am incredibly polite with everyone. This

humility allows me to be friends with everyone. And also,
the chances of offending anyone are minimized.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DISCIPLINE

I never look back or go back at things or habits which i

have quit. It's my extreme discipline that has made me
leave alcohol and come this far in bodybuilding.

But remember, discipline needs a goal. My goal was

always to be the best version of myself. And a strong
discipline made me achieve that.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

NO SHORTCUTS

They say there is no escalator to success; you have no

option but to take the stairs. Same goes for bodybuilding. It
takes its own time; there are no shortcuts.

I have never tried any steroids or shortcuts to get an edge,

but always relied on hard work and discipline to do the job.
DIET PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com

BREAKFAST
Multi-vitamins ( vitamin d3 , vitamin c , ) zinc6
whole eggs 6 egg whites with 150 grams oats
in water

MEAL 2
Chicken breast -150 grams grilled ( veggies )
wholewheat homemade pita bread

MEAL 3
Chicken breast 150 grams and rice 300 grams
with veggies
FITNESS MARKETING 101 www.learnfitnessmarketing.com

PRE WORK OUT

2 large bananas with 300 ml egg whites

POST WORK OUT

1.5 scoop whey isolate

MEAL 4
200 grams white fish and rice -200 grams
(depending on workout ) if its legs workout
more carbs are added into this meal

BEDTIME MEAL
fish oil capules Apple with peanut butter
TRAINING
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 1 MONDAY

LEGS
Squats -7 sets of 3 reps
Leg press -wide stance -4 sets of 15 to 20
Hack squats -3 sets of 10 4 set triple Drop set -to
failure
Leg extension -4 sets of 20 reps
Lying leg curls -4 sets of 20
Stiff leg deadlift -4 sets of 207 sets of standing
calves 20 reps

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 2 TUESDAY

CHEST
Incline bench press -7 sets of 3 reps

Flat bench press -4 sets of 10

weighted dips -4 sets of 20

Incline flies -4 sets of 15

Chest pull overs -3 sets of 15

Cable crossovers -4 sets to failure

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 3 WEDNESDAY

BACK AND ABS

Barbell deadlift -7 sets of 3

Barbell row -4 sets of 10

Pull ups -4 sets of 12

Wide grip pull down -4 sets of 15

One arm row -3 sets of 10 each arm

Straight arm pull down -3 sets of 15

Hyperextension -4 sets of 20

Hanging leg raise -4 sets of 20

Planks -4 sets of 2 min each

Decline sit ups -3 sets of failure

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 4 THURSDAY

DAY OFF

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 5 FRIDAY

SHOULDERS AND
CALVES
Standing shoulder press -7 sets of 3

Seated arnold press 3 sets of 12

Side lateral raise one arm at a time -4 sets of 12

Bent over rear delt flies superset with plate raise -3

sets of failure

Upright rows superset with shrugs -3 sets of failure

Seated calves -7 sets of 20

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 6 SATURDAY

ARMS AND ABS

Standing Barbell curls -4 sets of 10
Seated incline dumbell curls -4 sets of 10
Hammer curls -3 sets of 10
Preacher curls -3 sets to failure
Reverse grip curls -3 sets of 10
Close grip bench press -4 sets of 10
Standing overhead tricep extension -4 sets of 10
Tricep push down -3 sets of 15
Tricep kick back -3 sets of 15
Forearms -farmer walk 10 mins with heavy
dumbells
Decline leg raise -3 sets of 20
Hanging wiper -3 sets of 20
Hanging knee raise -3 sets of 20

Note: Each and every rep should be slow and with squeezing the respected muscle.
Progressive increase weight in each set. Quality reps always, so perform each
Exercise slow and concentrate and squeeze the muscle. It should hurt in each rep.
FITNESS MARKETING 101 www.learnfitnessmarketing.com

THATS HOW YOU

MARKET THE
FITNESS PLAN
WHICH PEOPLE
WILL PAY FOR
AND ITS
CALLED
FITNESS
MARKETING
TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
FITNESS MARKETING 101 www.learnfitnessmarketing.com

TEACHING
ATHLETES HOW
TO PROMOTE
THEMSELVES
ON INDIA'S NUMBER 1 BODYBUILDING BLOG

www.learnfitnessmarketing.com

TARUN GILL
INDIA'S NUMBER 1 FITNESS MARKETING EXPERT
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

ABOUT TARUN GILL

Tarun  Gill is India's leading fitness marketing expert with a following of more
than 2 million. He is also the Founder of TG Talks Media, India's biggest fitness
media platform.

He is a graduate from St Stephens College Delhi . He also holds a Master's

degree in Marketing Management and Journalism. After serving major Fortune
100 companies, including IBM, HSBC, he took up fitness as a full time career,
becoming India's first full time fitness Youtuber.

Tarun is also an amazon bestselling fitness authors with six bestselling books
under his belt. Recently he turned TV Producer by launching India's biggest
fitness league, IFL, along with Bollywood actor, Suneil Shetty.