KL Rahul’s Workout Routine and Diet Plan

KL Rahul's workout routine and diet plan

Grab all the details of the Indian cricketer KL Rahul’s workout routine and diet plan and find out how he maintains his fitness throughout the year.

His full name is Kannaur Lokesh Rahul he was born on April 18, 1992, in Bangalore. He is a stunning cricket player who is currently the vice-captain of the Indian national team in all formats. 

Rahul was also the first Indian to score a century on men’s One Day International debut.

Besides his amazing cricket skills, KL Rahul’s lean and toned physique is admired and inspires a lot of his fans, and most of them have a desire to work on their physique to look like him.

However, the question they have is what KL Rahul’s workout routine and diet plan look like. Well, within this post we will be giving you all the details about his workout and nutrition plan that enables him to be fit and have an athletic body.

KL Rahul’s Workout Routine

KL Rahul's workout routine

Image source @klrahul Instagram

Since he is a world-class athlete and has amazing cricket playing skills, KL Rahul ensures to follow a well-structured training program that enables his body to perform perfectly both on and off the field. 

KL Rahul’s workout routine does not only focus on improving his cricket playing skills, it also works on improving his strength, cardiovascular endurance, flexibility, and overall athleticism.

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Now let’s take a look at KL Rahul’s training styles in detail;

Gym workouts

KL Rahul takes his gym sessions very seriously because they help him focus on improving his overall physical strength and endurance. And this is exactly what a cricketer needs to perform well on the pitch.

KL Rahul’s gym training consists of exercises performed with free weights, resistance bands, plus body weight. So that means that you can find easily find exercises like barbell clean and press, barbell front squats, pull-ups, push-ups, box jumps, etc in his weight training program. 

When performing the above-mentioned exercises he uses light to moderate weights and targets a high number of reps. But on some exercises like the power cleans he uses heavy weights to benefit more from the workout.

By adding those exercises to his training routine, Rahul is able to work on improving his strength levels plus developing his explosive power. So now I guess you know the secret behind his powerful batting shots.

KL Rahul also includes battle rope drills in his workout routine, these help him to improve his overall endurance, muscular strength, cardiorespiratory fitness plus overall athletic performance.

Once in a while, Rahul incorporates resistance bands in his workout routine to add challenge to certain exercises, however, he ensures not to subject his muscles to possible injuries. 

Working out in the outdoors

Despite being an elite-level athlete, Rahul makes sure that his fitness program is not only restricted to hitting the gym. He loves performing outdoor exercises in fact he sometimes prefers them more than his gym training sessions.

Usually, his outdoor workout sessions consist of running, swimming, or playing sports like volleyball or football. Rahul claims that his outdoor workout sessions enable him to learn new skills faster than his gym workout sessions.

Physical activities like swimming and running also help improve his cardiovascular conditioning and endurance. This also goes ahead to help him improve his overall athleticism which enhances his on-field performance.


Rahul performs yoga to improve his mental health, he likes performing different yoga poses like the tree pose, the wheel pose, the boat pose, etc. these also help in improving his body flexibility and also stretch and relax his muscles.

Also read about; Jonah Hill’s Workout Routine & Diet Plan

KL Rahul’s Diet Plan

KL Rahul's Diet Plan

Image source @klrahul Instagram

Besides following a well-structured workout routine, KL Rahul also ensures to feed his body with healthy and nutritious food items that contain essential nutrients to improve muscle growth and recovery.

Over the years, KL Rahul has tried different kinds of diet plans, from keto to s diet plan that required eating high lean protein. Basically, Rahul has tried all diet plans you can think of, however, he realized that these diets can not be sustained for the long term.

He then got advice from his trainer to follow a customized diet plan based on his desired physical requirements. Before structuring his diet plan he did a DNA test which enabled him to find the exact nutritional requirements of his body.

Basically, KL Rahul’s diet plan consists of plenty of fruits and vegetables, a source of lean protein, and healthy carbs. All of these provide his body with healthy calories that keep him energetic all the long.

KL Rahul’s Supplements

KL Rahul takes the following supplements to help fuel his gains;

  • Protein shake
  • BCAAs
  • Multivitamins


Well, that’s all we have for you about KL Rahul’s workout routine and diet plan, we hope it has given you some motivation to also start on your fitness journey.

If you want to have a physique like his you can use this post info as a reference to structure your own workout and nutrition plan based on your fitness level and training experience.

When you stay consistent you will definitely see the result of your hard work all you have to do is not to give up when things get hard. GOOD LUCK.

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