the ultimate

BULKING
PROGRAM
FEAT: DEEPAK SHARMA

JAILOR , TIHAR JAIL

BY TARUN GILL
,
FOUNDER TG TALKS MEDIA
 Rs. 5000
schedule worth

now free for you

bulking plan

training , diet and

supplementation
DIET PLAN
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 1,2,3
BREAKFAST
10 boiled white egg,
100 gm oats

MEAL 2
200 gm chicken

MEAL 3
200 gm fish,100 gm veggies

MEAL 4
300 gm fish

MEAL 5
200 gm chicken,

MEAL 6
200 gm fish,50 gm oats
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 4,5,6

BREAKFAST
100gm oats,10 white egg

MEAL 2
200 gm white rice,200gm chicken

MEAL 3
200 gm rice,200 gm chicken

MEAL 4
300 gm tandoori potatao,4
egg white
MEAL 5
200 gm rice ,200 gm fish
TRAINING
PLAN
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 1 MONDAY

CHEST/BICEPS
Dipps 200reps
Bar dipps 200 reps
Crossover 200 reps
Pullover 100 reps
Concentration dumb.200 reps
Curling 200 reps
Both hand dumb.100 reps
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 2 TUESDAY

BACK/TRICEPS
Chining back 100reps
Back pully-200 reps
Bent over barbell 200 reps
Hyper ext 100 reps
Pully press down 200reps
Kick back 200 reps
Bench dipps 100 reps
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 3 WEDNESDAY

LEGS AND
SHOULDERS
Leg ext 200 reps
Leg press 100 reps
Full squat-200 reps
Dumbbell perss 200 reps
Back press 200 reps
Shrug 200 reps
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 4 THURSDAY

CHEST/BICEPS
Floor dipps-4x20
Incline dumbbell press-4x15
Flat bench dumbbell press-4x15
Cross over incline fly-4x15
Prechar barbell-4x15
Both hand dumbbell-4x15
Hammer curl-4x15
FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 5 FRIDAY

LEGS

1. SQUATS - 5 sets / 8-12 reps

2. Ply-Lunge - 3 sets / 8-12 reps
3. Hack Squats-5 sets / 8-12 reps
4. Leg Press -5 sets / 8-12 reps
5. Leg Extensions-5 sets / 8-12 reps
 FITNESS MARKETING 101 www.learnfitnessmarketing.com

DAY 6 SATURDAY

LEGS/SHOULDERS
Leg press-4x15
Leg curl-4x15
Straight leg dead lift-4x15
Wide grip squats-4x15
Leg ext-4x15
Dumbbell press-4x15
One hand side raise -4x15
One hand frunt raise-4x15
Shrugs-4x15
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

LET ME TEACH
YOU THIS SKILL
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.