Hrithik Roshan’s Workout Routine and Diet Plan

Grab all the details of the Indian actor Hrithik Roshan’s workout routine and diet plan and also find out how he maintains his lean and muscular physique all year round.

Hrithik Roshan was born on January 10, 1974, in Bombay, Maharashtra, India. He is a stunning actor who has appeared in different Indian films and also won different accolades.

Hrithik is also considered to be one of the highest-paid actors in India. Some of the films he starred in include Kaho Naa… Pyaar Hai, Fiza, Kabhi Khushi Kabhie Gham., Super 30, Bang Bang!, etc.

Apart from his amazing acting career, Hrithik is also admired for his stunning aesthetic physique. Because of this, he is always regarded as the Greek God of Bollywood.

So within this post, we will be throwing light on Hrithik Roshan’s workout routine and diet plan that enables him to sport a great physique. Just keep reading on.

Table of Contents

Hrithik Roshan’s Workout Routine

Image source @hrithikroshan Instagram

Unless he is required to go out of shape for a certain film role, Hrithik always ensures to keep his body in great shape. To maintain his stunning physique he sticks to following a workout program that follows a full approach to fitness.

Hrithik Roshan’s workout program includes building muscle and improving his overall athleticism. To achieve that goal he includes weight training and cardio in his training routine.

You might also like; Shah Rukh Khan’s Workout Routine and Diet Plan

Hrithik Roshan follows a well-structured workout routine and this must be the reason he sports such a great physique. It consists of the following training styles;

Weight training

Hrithik ripped muscles are a sign of the importance of weight training in his workout routine. His weight training sessions consist of different exercises performed with barbells, dumbbells, cables, kettlebells, TRX, and resistance bands/tubes.

Hrithik also likes performing bodyweight exercises. He performs exercises such as bodyweight calf raises, pull-ups, pushups, lunges, inverted rows using a TRX, etc.

Hrithik works out 4 days a week in the gym. He trains each of his muscle groups once a week. However, he normally ensures to hit multiple muscle groups in each of his training regimes.

Now let’s have a detailed overview of Hrithik Roshan’s workout routine;

Monday- Chest, back, and calves

Dumbbell bench press- 5 sets of 5-10 reps
Incline dumbbell flyes- 2 sets of 8-20 reps
Close grip lat pulldowns- 4 sets of 10-15 reps
Barbell rows- 4 sets of 6-12 reps
Dumbbell pullovers- 2 sets of 10-12 reps
Hypertension- 3 sets of 8-15 reps
Standing calf raises- 3 sets of 15-20 reps
Seated calf raises- 3 sets of 15-20 reps

Tuesday- Legs

Leg extensions- 4 sets of 15-20 reps
Front/goblet squats- 5 sets of 12-20 reps
Leg press- 5 sets of 10-12 reps
Lying leg curls- 5 sets of 12-15 reps

Wednesday- Rest

Thursday- Shoulders, calves, and abs

Overhead press- 5 sets of 6-8 reps
Lateral raises- 4 sets of 12-15 reps
Bent-over flyes- 3 sets of 15 reps
Upright rows- 3 sets of 8-10 reps
Standing calf raises- 3 sets of 15-20 reps
Seated calf raises- 3 sets of 15-20 reps
Weighted sit-ups- 3 sets of 20-25 reps

Friday- Arms

Skull crushers- 3 sets of 10-12 reps
Dive bombers- 3 sets of 10 reps
One-arm dumbbell overhead tricep extensions- 3 sets of 12 reps
Rope tricep pushdowns- 3 sets of 10-12 reps
Supinated grip cable tricep pushdowns- 3 sets of 12-15 reps
EZ-bar curls- 3 sets of 10-20 reps
Dumbbell curls- 5 sets of 15 reps
Cable curls- 3 sets of 12 reps
Concentration curls- 3 sets of 12-15 reps

Saturday and Sunday- Rest

Hrithik warms up his body by performing 1 to 2 warm-up sets with lighter weights before starting his main lifts. This helps him establish a better mind-muscle connection.

Cardio

Hrithik performs cardio exercises to keep his body as lean and toned as possible. He performs cardio exercises like running and walking both on the treadmill and outdoors.

Besides performing walking and running as his cardio routine, Hrithik also likes going for a swim to work on his cardiovascular endurance.

Stretch it out

Hrithik ensures to stretches his muscle both when starting his workout and at the end of his training sessions. This enables improve his body flexibility despite being muscular. This also enables him to perform killer dance moves that entertain a lot of his fans.

Also read about; Aamir Khan’s Workout Routine and Diet Plan

Hrithik Roshan’s Diet Plan

Image source @hrithikroshan Instagram

Besides following an intense workout routine, Hrithik also makes sure that he feeds his body with enough healthy and nutritious food items that provide his body with all essential nutrients to assist its growth and recovery.

Hrithik Roshan’s diet plan contains a higher share of proteins. And being a non-vegetarian, his daily source of lean protein comes from foods like eggs, chicken, and fish.

When it comes to his carbs and fats intake, he like keeping them low to medium. This helps him maintain a lean physique. He also includes fibrous foods like sprouts, broccoli, and spinach in his diet plan for proper digestion.

Below is Hrithik Roshan’s diet plan in detail;

Meal 1- Breakfast

Protein shake
4-6 egg whites
2 slices of brown bread
Corn flakes with milk
Fresh fruits

Meal 2- Lunch

Lentils
Green veggies
2 chapatis
Chicken breast
Fish platter
Caesar salad

Fruit platter
4 egg white sandwiches
Protein shake

Meal 3-Dinner

6 egg whites
Half chicken/fish stirred with vegetables

Snacks

Fresh fruits
Nuts

Stay hydrated

Hrithik knows very well the importance of keeping his body hydrated all the time. And because of this, he ensures to drink at least 8 to 10 glasses of water every day.

Hrithik Roshan’s Supplements

Hrithik Roshan takes the following supplements to help fuel his gains;

Whey protein
BCAAs
Multivitamins
Omega-3s

Conclusion

So that was all about Hrithik Roshan’s workout routine and diet plan. And we hope by now you’re pumped to also start on your fitness journey.

Well, that’s great, however, you should know that his workout routine does not only rely on exercises and nutrition but also resting plays an important part in his fitness process.

So if you want to have a physique like the Greek God of Bollywood, you can go ahead and use the info provided in this post and structure your own workout and nutrition plan based on fitness and training experience.

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