john abraham

John Abraham’s Workout Routine and Diet Plan

John Abraham is an Indian actor and producer, best known for his movies like Force, Dishoom, Rocky Handsome, Shoot out at Wadala and Madras Cafe.

He has been tagged as the sexiest man by several leading magazines. John has the best body in Bollywood according to many surveys. John Abraham’s workout routine and diet plan have got a lot of attention with a number of people envying his physique.

He follows a rigorous exercise routine & diet plan and focuses on just two body parts a day. According to John, “Healthy life is similar to a tripod – good food, good sleep and a rigorous workout routine.”

Vinod Channa is currently John Abraham’s fitness trainer who workouts with him on a daily basis. John has an ectomorph body type, so he is naturally slim and has a tendency to lose weight easily. He needs to exercise heavily and eat well when he wants to gain weight. “I’m where I am as a result of certain chances I took. But these chances did not just happen,” he says.

Let’s take a look at John Abraham’s workout routine and diet plan:

John Abraham Diet Routine:

Break-FastTea, 3 egg whites, Poultry, fruits
After Two hr.Whey protein shake plus Two Egg whites
LunchFish, Leafy Vegetables, roti, sprouts
EveningTea, Egg whites, potato/evening Fruits and Snack
Dinner (Prior To 9.00 pm)Fish Using roti, Vegetables
Post WorkoutWhey protein shake, protein Pub and 3 Egg whites
  • Born: 17 December 1972
  • Age: 48 years
  • Height: 6 ft. 1 inch or 185 cm
  • Weight: 86 kg or 190 pounds
  • Chest: 47 inch
  • Biceps: 19 inch
  • Waist: 34 inch

John Abraham Workout Routine:

Cardio Activities

For cardio, John Abraham recommends biking. Every day he cycles roughly 15-20 min to burn off around 300 to 400 calories. When he can’t go outside, he does cardio on a stationary bike. Along with burning the excess calories, cycling can also help in strengthening your thighs.

John abraham workout

Day 1: Chest (12x10x10)

  • Bar Bell chest Press
  • Dumbbell Chest Press
  • Incline bench press
  • Incline dumbbell press
  • Reduce barbell press
  • Dumbbell fly
  • Cable fly

Day 2: Back and Abs

Back: 12x10x10

  • Pull-ups
  • Cable row
  • Barbell row
  • Dumbbell row

Abs: 15x15x15

  • Russian twist
  • Decline optional crunches
  • Hanging leg raises

Day 3: Legs 12x10x10

  • Squats
  • Lunges with weights
  • Leg extension
  • Lying leg curls
  • Leg press
  • Calf-raises

Day 4: Shoulders and Abs

Shoulder: 12x10x10

  • Military shoulder press
  • Arnold media
  • Front increases
  • Lateral increases
  • Bent-over rear delt raises
  • Dumbbell shrug

Abs: 15x15x15

  • Hanging knee raises
  • Bicycle crunch
  • Knee hugs
  • Wood chopper

Day 5: Triceps and Biceps — 12x10x10

  • Barbell curl
  • Alternate arm dumbbell curl
  • Preacher curl
  • Spider curl
  • Skull crusher
  • Cable pushdown
  • Alternate arm shoulder dumbbell extension
  • Cable rope overhead triceps extension
  • Reverse curls
  • Wrist curls

Day 6: Rest

Day 7: Rest

john abraham workout routine

Daily Diet routine:

  • 8:00 am- Black coffee/green tea, four egg whites, 1 potato and a single apple
  • 10:30 am- Whey protein or milk and water mixed in equal amounts
  • Veg- carrots, sabji, dal, curd, roti
  • 4:00 pm- Dark coffee/green tea, four egg whites, mashed potato, apple, orange, sweet carrot or papaya
  • 7:00 pm- Whey protein using milk or water
  • 10:00 pm- Boiled fish, egg (bhurji/omelette) with roti or 23 entire wheat bread slices
  • Avoid Maida products, candies, oily rice and food

Looking at John Abraham’s workout routine and diet plan, it is clear that there are no short cuts in terms of bodybuilding. It takes years of training and dedication.

John Abraham’s Workout Tips

Prefer slow and steady progress

Ultimately, slow and steady progress wins the race. If you attempt to put muscle mass quickly or go for quick fat loss, the possibilities of joint accidents and hormonal imbalance would probably be higher. Thus, it is best to focus on low and steady advancement.

Never forget your thighs

Everybody hates training legs. The first thing you need to keep in mind that in case you train large muscles (thighs) your testosterone levels pops upward. This is why you cannot truly have a good body without good legs.

Change your workout plan after sometime

When you advance with a certain workout policy for all weeks, your own body can probably get adapted to the way of training. As a result, you will not find any effects. Thus, after following a few months of training, you should change your fitness plan. The basic notion is that you should keep the body guessing as it adapts to your workout routine.​​​​​​​​Check out other celebrity diet plan and workout routine:

Check out other celebrity diet plan and workout routine:

Note: Based on the role, celebrities tend to adjust their diet plan and workout routine frequently.

Daniel is our UK-based freelance Editor. As part of our quest towards credible news, Doctor's Clinic Blog India affiliates with individuals from other parts of the world to provide an in-depth focus on essential topics. Daniel received his degree from the University of Sheffield, and since then, worked to multiple sites as a freelance contributor and editor.

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