Fitness Workout

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Recommended Supplements for Students :

1. Multivitamin –

2. Creatine Monohydrate –

3. Omega 3 –

4. Vitamin K2 –

5. Vitamin D3 –


1. Monday (Workout 1) :

2. Tuesday (Abs/Forearms/Calves) :

3. Wednesday (Workout 2) :

4. Thursday (Active Rest Day) :

5. Friday (Workout 3) :

6. Saturday (Abs/Forearms/Calves) :

7. Sunday (Active Rest Day) :


1. Grocery Shopping :

2. Full Day of Eating :

My Instagram –

Rishabh’s Instagram :

For Online training –

This is the Episode 3 of Students Transformation Plan. In this video I will explain how to design your workout plan for this Students workout Series. As I have already mentioned in Episode 1 and Episode 2 that we will be going for Full Body workouts and not any conventional bodybuilding workout plan like Chest on Monday or Back on Tuesday or any single muscle group training method.

Why do I believe in Full Body workouts , well here are my reasons:

1. Full Body Workouts allow you to hit every muscle with more frequency in a single week . It means that you will be able to hit all the muscle groups like chest, back, legs, biceps, triceps, shoulders etc more than once a wee. Especially in this plan you will be able to hit the muscles 3 times a week which means more stimulus for the muscle and more muscle growth. In single muscle group workout plans you can hit your muscles only once or at max twice a week . So Full body workouts give you a better opportunity to build more muscle and gain muscle fast. So people who are skinny or want to gain muscle mass fast, this is the best method .

2. Full body workouts allow you to hit all the muscle groups in a single day which means more metabolic stress on the body which means your body has to do more work and in return it burns more calories. So students and people looking to lose fat or burn fat will benefit immensely from this plan as Full body workouts allow you to burn more calories and get lean faster and lose weight faster.

3. Now this is my philosophy about workouts, that we as humans are built to use and train all the muscle groups at one time. We were not designed to hit chest one day, back one day etc. I have had experience with myself and my clients that Full body workouts are more fun, enjoyable, give better results and make you a better athlete in terms of performance, endurance, strength and injury prevention . Also single the volume of the workouts will be low in terms of each muscle group you will be able to recover faster and train those muscles again and stimulate them to grow faster.

Now remember this plan is perfect for Men and Women but also perfect for both categories i.e ones who want muscle gain or strength gain and ones who want fast fat loss.

If you are looking only for muscle gain or are skinny, you do not need to do cardio but on active rest days you can do bodyweight workouts for 15-20 mins to get stronger in bodyweight movements.

For people who are looking for fat loss, they must do at least 20 minutes of low intensity cardio like Brisk walking , cross trainer , cycling at a low intensity speed and on active rest days they must do 1 hour of any activity like Low Intensity Cardio, or play sports. The idea is not allow the body to stay sedentary and keep it moving.


Welcome to STUDENTS TRANSFORMATION PLAN . This is one of the World’s first ever fitness and bodybuilding transformation plan dedicated for students. This transformation plan is perfect for all the students and job going people who have a busy lifestyle and who struggle with maintaining their fitness lifestyle. This Plan is both for vegetarian and non vegetarians .

This plan is also perfect for school or college going students, people who work in hectic jobs and for teenagers. Both Beginners and Intermediates can follow this transformation plan and get the best results. This plan is designed to help you get a Lean Body.

In this series we have Rishabh Babbar who himself is a student and has helped us in understanding student bodybuilding problems. He has helped us in designing the best diet plan and select the best exercises for students and beginners. Hope this transformation series will help you to become the best and the fittest version of yourself.

Much Love
Abhinav Mahajan

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