
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-Fast | Tea, 3 egg whites, Poultry, fruits |
After Two hr. | Whey protein shake plus Two Egg whites |
Lunch | Fish, Leafy Vegetables, roti, sprouts |
Evening | Tea, Egg whites, potato/evening Fruits and Snack |
Dinner (Prior To 9.00 pm) | Fish Using roti, Vegetables |
Pre-workout | Carb |
Post Workout | Whey 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.

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

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:
- CRISTIANO RONALDO’S DIET PLAN AND WORKOUT ROUTINE
- SONU SOOD’S DIET PLAN
- SUNNY LEONE’S DIET PLAN
- SAIF ALI KHAN’S DIET PLAN AND WORKOUT ROUTINE
- SARA ALI KHAN’S DIET PLAN
- VIRAT KOHLI VEGAN DIET
Note: Based on the role, celebrities tend to adjust their diet plan and workout routine frequently.