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GURU MANN FITNESS
MISSION INDIA FIT EVENTS
Entrepreneur, Motivational speaker, Fitness enthusiast, YouTube sensation, Internet star, Model, Brand, you name it and Guru Mann has done it. This master of all trades is a mission to make India fit, and his immense popularity is proof that he is totally willing it.

Guru Mann is a Health & Fitness professional and an inspiring Social Media personality. Guru Mann is born on 26-08-1982 in Distt - Amritsar in the state of Punjab, India. Currently he lives in San Francisco, California (USA). He has been in the fitness industry since 1998.

With Millions of followers on social media, Guru Mann has broken big barrier and proved that borders don’t matter when it comes to spreading his passion for fitness. Guru Mann who lives in United States, has been in fitness industry for last 25 years. He is India’s first Fitness YouTuber who provides completely free fitness programs to his community with Millions of Subscribers around the world.

Guru Mann has over 1300 videos and provided 50 complete fitness programs to Indian community including very important Medical Condition programs like: Cholesterol, Diabetes, Blood Pressure, Thyroid, Drug Rehab and Cancer, etc which no one in the world ever made it. Thousand of people got cured by following these programs. All these programs are FREE OF COST.
MY ROUTINE
        DAYS                                         EXERCISES
      Modnday
                         Chest, Triceps & Upper Abs
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      Sunday
                         Back & Lower Abs
                         Cardio, Stretching & Obliques
                         Legs & Upper Abs
                         Shoulders, Biceps & Lower Abs
                         Cardio & Obliques
                         Rest

Incline Smith Press 
DB Bench Press
Cable Flys: High
Cable Flys: Low
Cable Fyls: Middle
Dips - Chest Version

Skull Crusher
Close Grip Pushups
Cable Overhead extension with Rope
Single Hand Cable Pushdown

Focus on 4 exercises to hit upper abs
MONDAY  /  Chest, Triceps & Abs
4 x 12
3 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12
Failure

4 x 12
3 x 15
3 x 8-12
3 x 8-12

TUESDAY  /  Back & Abs
Close Grip Lat Pulldown
Seated Cable Row
Machine Row
Smith Machine Shrugs
One Hand DB Shrugs
Barbell Deadlift
Hyper Extension

Focus on 4 exercises to hit lower abs
3 x 8-12
3 x 8-12
3 x 8-12
4 x 8-12
3 x 12
3 x 6-12
3 x 12

Cycling
Treadmill
Full Body Stretching

Focus on 4 exercises to hit Obliques
15 mins
40 mins
20 mins
WEDNESDAY & SATURDAY  /   Cardio, Stretching & Obliques

Body Squat
Barbell Squat
Leg Press
Leg Extension
Romanian Deadlift
Leg Curl
Calf Raise on Leg Press

Focus on 4 exercises to hit upper abs
2 x 20
3 x 8-12
3 x 8-12
3 x 12
3 x 6-10
3 x 8-12
4 x 10-15

FRIDAY  /   Shoulders, Biceps & Lower Abs
Smith Machine Press Behind Neck
DB Side Raise + Cable Side Raise
DB Front Raise + Cable Front Raise
Rear Delt Cable Flys

Barbell Preacher Curl
Overhead Cable Curl
Cross body Hammer Curl
Concentration Curl

Focus on 4 exercises to hit Lower abs
4 x 8-12
3 x 8-12
3 x 8-12
3 x 8-12

5 x 8-12
3 x 15
3 x 8-12
3 x 8-12
MY DIET

8:30am
Whole grain bread and peanut butter
Greek Yogurt

Oats, apple. nuts
Egg Whites
11:00am

Chicken breast and brown rice or pasta
Broccoli
1:30pm

4:00pm
Oats, strawberries
Egg whites

Protein Drink
Banana
6:30pm

Fish, sweet potato or begal
Green salad with olive oil
8:30pm

10:30pm
Cottage Cheese and blue berries
Nuts
- On non-training days i skip whole grain meals and eat fruits n vegetables. I drink green tea 2-3
  times a day in-between the meals.
- I drink minimum 1 Gallon (3.75 Ltrs) a day

NOTE: My diet changes every 4-6 weeks according to my goal


WATER INTAKE
500ml Upon Walking Up

500ml - 30min after breakfast

500ml - 30min before Lunch

500ml - 30min after Lunch

500ml - 30min before Snack

500ml - 30min after Snack

500ml - 30min before dinner

250ml - 30min after Dinner
THURSDAY  /   Legs & Upper Abs
MY SUPPLEMENTS
MULTIVITAMINS (ADVANCED)

Multivitamin is scientifically formulated for your overall good health. Daily Multi helps maintain and support:
-Heart Health
-Eye Health
-Immune Health
-Bones & Teeth
-Antioxidant Protection
Time: Breakfast
Servings - 1 capsule
OMEGA 3  or  FISH OIL

Fish Oil contains Omega-3 fatty acids that help maintain heart and vascular health. Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia
Time: Dinner
Servings - 1 capsule
WHEY PROTEIN (ISOLATE)

Whey Protein is very important because its ability to be digested very rapidly. This allows the protein to become available for muscle building very quickly. Most commonly it is used after workouts to help increase levels of amino acids in the blood, which are taken up by the muscles to ultimately increase mass.
Time: Post Workout 
Servings - 2 Scoop (50g aprx)
BCAA or AMINO ACID

The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They are essential, meaning they can't be produced by your body and must be obtained from food. BCAA supplements have been shown to build muscle, decrease muscle fatigue, and alleviate muscle soreness.
Time: During Workout 
Servings - 1 Scoop (5-10g aprx)
NOTE: Supplements are just add-on they are only 10-15% important, rest is diet which is 80-85%
PROTEIN
CARBS
FATS
40%
40%
20%
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