Vidyut Jamwal’s Workout Routine and Diet Plan

Vidyut Jamwal’s Workout Routine and Diet Plan

Grab all the details of the Indian actor martial artist and film producer Vidyut Jamwal’s workout routine and diet plan, and also find out how he maintains his lean and muscular physique all year round.

His full name is Vidyut Dev Singh Jammwal he was born on December 10, 1980, in Jammu and Kashmir, India. He is a famous Bollywood actor who has appeared in different notable Indian films like the Commando film series,  Anjaan, Thuppakki, Baadshaho, Junglee, Yaara, etc.

Besides his fantastic acting career, Vidyut Jamwal’s lean and muscular physique is also admired and inspires a lot of his fans to join the fitness community.

So within this post, we will be providing all the information you need to know about Vidyut Jamwal’s workout routine and diet plan that enables him to maintain his body in great shape throughout the year. Just keep reading.

Vidyut Jamwal’s Workout Routine

Vidyut Jamwal’s Workout Routine

Image source @mevidyutjammwal Instagram

Vidyut started his fitness journey at the age of 3. He started his training in the Indian martial arts called Kalaripayattu which built a strong foundation for his fitness level.

Currently, Vidyut Jamal’s workout program consists of weight training and cardio. The former helps him build lean muscle mass on his body and the latter keeps his body lean and athletic.

Vidyut also likes practicing Kalaripayattu since he is an avid martial arts practitioner. He includes certain speed mobility and agility drills in his martial arts-oriented training sessions.

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He works out 4 times a week to build and maintain his well-sculpted physique. Now let’s get a detailed overview of Vidyut Jamwal’s workout routine;

Weight training

Just by looking at Vidyut’s big biceps and bold shoulders, anyone can know how important is weight training in Vidyut Jamwal’s training routine.

But Vidyut’s weight training does not only focus only on making him lean and muscular but also includes exercises and training protocols to assist strength gains.

When it comes to selecting his weight training type, Vidyut likes following a traditional bro split approach. This approach enables him to train each of his muscle groups once a week. Below is his weekly workout split;

Day 1- Back and Biceps

  • Chin-ups/Pull-ups- (3 sets of 8-10 reps)
  • Cable rows- (3 sets of 6-10 reps)
  • T-bar rows- (2 sets of 12-15 reps)
  • EZ-bar curls- (3 sets of 8-10 reps)
  • Hammer curls- (3 sets of 10-12 reps)
  • Reverse barbell curls- (3 sets of 12-15 reps)

Day 2- Chest and Triceps

  • Barbell bench press- (3 sets of 5-6 reps)
  • Incline bench press- (3 sets of 6-8 reps)
  • Cable crossovers- (2 sets of 12-15 reps)
  • Lying triceps extensions- (3 sets of 10-12 reps)
  • Rope pushdowns- (3 sets of 10 reps)
  • Triceps kickbacks- (2 sets of 15 reps)

Day 3- Legs

  • 20 minutes running on the treadmill
  • Barbell Squat- (3 sets of 10-12 reps)
  • Romanian deadlifts- (3 sets of 10-12 reps)
  • Dumbbell lunges- (2 sets of 8-10 reps on each leg)
  • Dumbbell reverse lunges- (2 sets of 8-10 reps on each leg)

Day 4- Shoulders

  • Seated dumbbell press- (3 sets of 6-10 reps)
  • Front raises- (2 sets of 10-12 reps)
  • Lateral raises- (2 sets of 10-12 reps)
  • Upright rows- (3 sets of 6-10 reps)
  • Barbell/dumbbell shrugs- (2 sets of 12-15 reps)


When it comes to his cardio training sessions, Vidyut likes keeping it simple but effective. He likes performing cardio exercises like walking or running either on a treadmill or outdoors.

When he is required to get supremely lean for a certain movie role, Vidyut prefers relying on HIIT for fast results.

Performing cardio enables him to keep his body fat percentage low. This in turn gives him that nice-looking lean muscular physique. It also improves his cardiovascular endurance.

Also read about; Ravindra Jadeja’s Workout Routine and Diet Plan

Martial Arts and Gymnastics

Vidyut’s workout program is incomplete if there is no element of martial arts in it. To improve his martial arts skills he performs shadow boxing, punching or kicking on a heavy bag, and performing certain movement patterns of Kalaripayattu.

He also likes performing gymnastics in his training routine to keep his body athletic and improve his agility. Vidyut includes performing somersaults, cartwheels, handstands, back, and front flips, etc in his gymnastic training.

Vidyut Jamwal’s Diet Plan

Vidyut Jamwal’s Diet Plan

Image source @mevidyutjammwal Instagram

To keep his body immensely fit and in great shape, Vidyut ensures to stick to a healthy and nutritious diet plan. He is not a fan of food fads and crash diets.

Vidyut Jamwal’s diet plan consists of a high portion of proteins, a medium portion of carbs, and a lower portion of carbs. Don’t be surprised when we tell you that Vidyut is a vegetarian.

Before getting confused about how he is able to feed his body with enough protein on a vegetarian diet, let us inform you that he depends on food items like milk, lentils, soy products, and protein powder to serve that purpose. 

When it comes to his carbs selection he prefers eating food items like whole grains and rice. Eating these food items keeps his body energetic which enables him to go through his intense workout routine with ease.

Vidyut eats around 6 smaller meals a day. Now let’s have a look at Vidyut Jamwal’s diet plan in detail;

Meal 1- Pre-workout

  • 1 ripe banana/mango
  • 1 scoop whey protein
  • Milk (250 ml)
  • Muesli (50 grams)

Meal 2- Post-workout

  • Tofu (200 grams)
  • 1 scoop whey protein with milk/water

Meal 3- Breakfast

  • 4 idlis with coconut chutney

Meal 4- Lunch

  • 2 Rotis
  • 1 bowl lentils
  • 1 bowl vegetables
  • Salad

Meal 5- Evening snack

  • Whey protein shake

Meal 6- Dinner

  • 1 roti
  • 1 bowl of green vegetables

Vidyut takes plenty of water throughout the day to keep his body hydrated and to maintain his skin’s health.

Vidyut Jamwal’s Supplements

Vidyut Jamwal takes the following supplement to help fuel his gains;

  • Whey protein
  • Multivitamins

Final Thought

Well, now that you have all the info about Vidyut Jamwal’s workout and diet plan, you can go ahead and use this info to also start on your fitness journey.

However, you should put in mind that Vidyut is very experienced and has been training for a long time, so if you’re a beginner we recommend using the info in this post to structure your own workout and nutrition plan based on your fitness level and training experience.

When you’re done structuring it remember to stay consistent on both your workout and diet plan because that is the only way you will be able to see results from your hard work. 

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