Hrithik Roshan’s Workout Routine and Diet Plan

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.

Hrithik Roshan’s Workout Routine

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.


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

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


  • 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


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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