RAMBO
GURU MANN FITNESS PRESENTS
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RAMBO
RAMBO is a Lean Muscle Building Program which will help an individual to gain fat free (lean muscle) in
60 days. This will require lot of dedication, discipline, focus to stay on track day-in & day-out for two
months to get the optimal results.
THE WORKOUT SPLIT
Follow this schedule for the duration of 8 weeks using the approach below:
MON TUE WED THUR FRI SAT SUN
WEEK 1 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 2 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 3 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 4 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 5 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 6 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 7 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
WEEK 8 CHEST & BACK & REST DELTS & LEGS CARDIO REST
TRICEPS BICEPS TRAPS & ABS
TRAINING FREQUENCY:
Because the volume is so intense, it is important to take adequate time to recover between workouts
and allow each muscle group a minimum of 5 days rest between the sessions.
TEMPO:
In second set of every exercise, you have to use TUT (Time Under Tension) technique with minimum 5
sec Tempo, which creates metabolic stress and muscle damage. This stimulates your muscle bers to
adapt and grow stronger.
DROP SET:
In third set of every exercise, so you will start with the heaviest weight and perform 8 reps. Then, you
lighten the load and do another 8 reps and again lighten the load and perform 8 reps, with total of 24
reps in one set. Drop sets can help you build muscle by fatiguing your muscles to the point of failure,
which activates di erent muscle bers and promotes muscle growth.
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RAMBO
CHEST | TRICEPS
EXERCISES REPS TECHNIQUE ALTERNATE
EXERCISES
1 1A. DB BENCH PRESS SET#1 - 10 REPS -REGULAR -BARBELL
1B. SKULL CRUSHER SET#2 - 8 REPS -TUT BENCH PRESS
SET#3 - 8+8+8 REPS -DROP
2 2A. DB INCLINE PRESS SET#1 - 10 REPS -REGULAR -BARBELL
2B. TRICEP PRESSDOWN SET#2 - 8 REPS -TUT INCLINE PRESS
SET#3 - 8+8+8 REPS -DROP
3 3A. DB INCLINE FLY SET#1 - 10 REPS -REGULAR -DB TRICEP
3B. TRICEP BENCH DIPS SET#2 - 8 REPS -TUT OVERHEAD
SET#3 - 8+8+8 REPS -DROP EXTENSION
4 4A. DECLINE PUSH-UPS SET#1 - 15/20 REPS -REGULAR -CABLE FLY
4B. INCLINE CLOSE HAND PUSH-UPS SET#2 - 15/20 REPS -REGULAR -TRICEP
(TRICEPS) KICKBACK
REST: Take 60 Sec rest after each super set. TUT mean Time under tension (5sec Tempo).
BACK | BICEPS
EXERCISES REPS TECHNIQUE ALTERNATE
EXERCISES
1 1A. WIDE GRIP LAT PULLDOWN SET#1 - 10 REPS -REGULAR -DB BICEP
1B. BARBELL BICEP CURLS SET#2 - 8 REPS -TUT CURLS
SET#3 - 8+8+8 REPS -DROP
2 2A. CLOSE GRIP MACHINE ROWS SET#1 - 10 REPS -REGULAR -BARBELL
2B. DB HAMMER CURLS SET#2 - 8 REPS -TUT REVERSE CURLS
SET#3 - 8+8+8 REPS -DROP
3 3A. HAMMER ROWS SET#1 - 10 REPS -REGULAR -T BAR ROWS
3B. INCLINE DB CURLS SET#2 - 8 REPS -TUT -PREACHER
SET#3 - 8+8+8 REPS -DROP CURLS
4 4A. LAYING ROP ROWS SET#1 - 10 REPS -REGULAR -DB ROWS
4B. HIGH ANGLE BICEP CURLS SET#2 - 8 REPS -TUT -CONCENTRATIN
SET#3 - 8+8+8 REPS -DROP CURLS
REST: Take 60 Sec rest after each super set. TUT mean Time under tension (5sec Tempo).
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RAMBO
SHOULDERS | TRAPS
EXERCISES REPS TECHNIQUE ALTERNATE
EXERCISES
1 1A. SEATED DB PRESS SET#1 - 10 REPS -REGULAR -BARBELL
1B. REAR DELT DB FLYS SET#2 - 8 REPS -TUT SHOULDER
SET#3 - 8+8+8 REPS -DROP PRESS
2 2A. DB SIDE RAISES SET#1 - 10 REPS -REGULAR -CABLE SIDE
2B. PLATE OR BARBELL UPRIGHT SET#2 - 8 REPS -TUT RAISES
ROWS SET#3 - 8+8+8 REPS -DROP
3 3A. BAR FRONT ROWS SET#1 - 10 REPS -REGULAR -CABLE FRONT
3B. INCLINE DB FRONT ROWS SET#2 - 8 REPS -TUT ROWS
SET#3 - 8+8+8 REPS -DROP
4 4. BARBELL SHRUGS SET#1 - 10 REPS -REGULAR -DB SHRUGS
SET#2 - 8 REPS -TUT
SET#3 - 8+8+8 REPS -DROP
REST: Take 60 Sec rest after each super set. TUT mean Time under tension (5sec Tempo).
QUADS | HAMSTRING | CALVES
EXERCISES REPS TECHNIQUE ALTERNATE
EXERCISES
1 1A. BARBELL BACK SQUATS SET#1 - 10 REPS -REGULAR -DB SQUATS
1B. LEG PRESS SET#2 - 8 REPS -TUT -SQUATS ON
SET#3 - 8+8+8 REPS -DROP SMITH
2 2A. DB STIFF LEG DEADLIFT SET#1 - 10 REPS -REGULAR -BARBELL STIFF
2B. DB SPLIT SQUAT SET#2 - 8 REPS -TUT LEG DEADLIFT
SET#3 - 8+8+8 REPS -DROP
3 3A. LEG EXTENSION SET#1 - 10 REPS -REGULAR -DB LUNGES
3B. LAYING LEG CURLS SET#2 - 8 REPS -TUT
SET#3 - 8+8+8 REPS -DROP
4 4A. DONKEY CALF RAISES SET#1 - 10 REPS -REGULAR -STANDING
4B. SEATED CALF RAISES SET#2 - 8 REPS -TUT CALF RAISES
SET#3 - 8+8+8 REPS -DROP
REST: Take 60 Sec rest after each super set. TUT mean Time under tension (5sec Tempo).
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RAMBO
ABS
EXERCISES REPS TECHNIQUE ALTERNATE
EXERCISES
1 HANGING LEG RAISE 3 X 15-20 REPS REGULAR -LAYING LEG
RAISE
2 ROPE CRUNCHES 3 X 15-20 REPS REGULAR -INCLINE
CRUNCHES
3 CABLE SIDE TWIST 3 X 15-20 REPS REGULAR -RUSSIIAN
TWIST
-WOODCHOPER
4 PLATE SIDE BEND 3 X 15-20 REPS REGULAR -SIDE PLANKS
-DB SIDE BEND
REST: Take 30 Sec rest after each set.
CARDIO
MACHINE ACTIVITY TIME ALTERNATE
EXERCISES
TREADMILL - 25 MIN - WARM UP - 5 MIN -ELLIPTICALS
- JOGGING - 15MIN -STATIONARY
- COOL DOWN - 5MIN BIKE
NOTE: Cardio can be performed 1-3 times a week
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RAMBO
DIET PLAN
Before starting RAMBO program, your rst step is to calculate your daily calories requirement.
Everybody’s height/weight/age is di erent so they need di erent calories.
Follow the 3 steps below to nd out your caloric intake to gain muscle.
STEP 1: CALCULATE THE BMR
Use Online BMR calculator or BMR Mobile App.
Enter Height/Weight/Age including High Active (5 days a week) Lets assume your BMR came 1600.
STEP 2: CALCULATE THE MAINTENANCE CALORIES
[FORMULA: BMR x 1.5]
1600 x 1.5 = 2400 calories
So maintenance calories is 2400
STEP 3: ADD EXTRA CALORIES FOR GAINING
If you want to gain 0.5lbs Lean Muscle per week then add 250 calories 2400 + 250 = 2650
MACRO BREAKDOWN OF RAMBO
This Nutrition is based on 2500 Calories
CALORIES PROTEIN CARBS FATS
2500 218g (35%) 281g (45%) 55g (20%)
MEAL 1 - OAT MEAL
FOOD QUANTITY ALTERNATE
(& VEG)
OATS 150g BROKEN WHEAT
ALMONDS 22g PEANUTS
RAISINS 15g HONEY
WHEY 1.5scoop MILK (NON FAT)
Or
BOILED EGG WHITES 6-8
MULTI-MEN by GM Nutrition (OPTIONAL) 1 Capsule ——
CALORIES - 515 | PROTEIN - 40g | CARBS - 55g | FATS - 15g
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RAMBO
MEAL 2 - BREAD OMELET
FOOD QUANTITY ALTERNATE
(& VEG)
WHOLE EGG 1 PANEER
EGG WHITES 6 PANEER
MIXED VEGETABLES 1 cup ——
WHEAT BREAD 2 slices WHEAT ROTI
CALORIES - 410 | PROTEIN - 30g | CARBS - 50g | FATS - 10g
MEAL 3 - WRAP
FOOD QUANTITY ALTERNATE
(& VEG)
GRILLED CHICKEN 100g TOFU
BLACK BEANS 100g ——
MIXED VEGGIES (SAUTEED) 1 cup ——
WHEAT TORTILLA (LARGE ROTI) 1 CORN/SPINACH WRAP
CHIPORTLE SAUCE 1sp HONEY MUSTARD
CALORIES - 450 | PROTEIN - 40g | CARBS - 50g | FATS - 10g
MEAL 4 - SPROUTED BEANS & EGGS
FOOD QUANTITY ALTERNATE
(& VEG)
SPROUTED BEANS 100g ——
KIDNEY BEANS 50g —-
WHITE CHANNA 50g —-
CUCUMBER, CARROTS, PEPPER, CORN,ETC 1 cup ——
BOILED EGG WHITES 3-4 PROTEIN BAR
CALORIES - 439 | PROTEIN - 30g | CARBS - 55g | FATS - 11g
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RAMBO
MEAL 5 - CHICKEN & RICE
FOOD QUANTITY ALTERNATE
(& VEG)
GRILLED CHICKEN 150g SOY CHUNK
MIXED VEGGIES (SAUTEED) 1 cup ANY VEGGIES
COCONUT OIL (COOKING OR GRILLING) 1/2 sp ——
BROWN RICE 200g RICE OR ROTI
CALORIES - 450 | PROTEIN - 40g | CARBS - 50g | FATS - 10g
PRE-WORKOUT
SUPPLEMENT QUANTITY ALTERNATE
BULLET by GM Nutrition or any other brand 1 scoop Co ee (100mg Ca eine)
“BUY NOW”
WATER 120ml ——
DURING WORKOUT
SUPPLEMENT QUANTITY ALTERNATE
BCAA by GM Nutrition “BUY NOW” 1 scoop GATORADE
WATER 500-800ml ——
POST-WORKOUT
SUPPLEMENT QUANTITY ALTERNATE
WHEY BLEND OR ISOLATE by GM Nutrition 2 scoop LOW FAT MILK OR EGGS
“BUY NOW”
WATER 350-400ml ——
4 DATES OR GRAPES 80-100g FRESH JUICE
CALORIES - 280 | PROTEIN - 50g | CARBS - 20g | FATS - 0g
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RAMBO
HIGH QUALITY & MOST AUTHENTIC SUPPLEMENTS AVAILABLE
IN INDIA
VIEW PRODUCTS
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RAMBO
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DISCLAIMER
These statements in this document have not been evaluated by the Food and Drug Administration, or
FSSAI or US/India Health Department. The information presented in this document is by no way
intended as medical advice or as a substitute for medical counseling. Consult your physician before
following any information presented in this document. The products recommended and information
presented are not intended to treat, diagnose, cure, or prevent any disease.
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