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.
