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Hrithik Roshan’s Workout Regime Revealed

Bodybuilding, Celebrity Fitness

Hrithik Roshan’s Workout Regime Revealed


Hrithik's Workout Revealed

Hrithik Roshan is back with his new upcoming film “Krrish 3”. The official trailer having already broken the record of being the most-viewed trailer on Youtube in the Bollywood Films. The views shot to around 80 lacs in the first week of release. The Man who shot to fame from his first movie “Kaho na pyaar hai” has been making consistent buzz in the country about his fitness and physique apart from his flawless dancing ability.Certainly, there is something that just “being an actor” in this prolific personality that has made him “The Brad Pitt of Indian Cinema”. Is it just the acting? Or is it his muscles that has made many girls out there fall for him? Or is it a blend or personality that makes him different from other stars in industry? A strong consensus would say that it’s his above par physical ability, focus on fitness and love for his work that makes him a superstar.

Hrithik Roshan’s Training Regime was different. As a result, we have seen visible changes in his ability and muscles that he has built today. After 10 weeks training with Kris Gethin, Hrithik went from a 36 1/2-inch waist to 30 inches. He lost 10 kilos, or about 22 pounds. He had to give up eating all the high calorific eatables.

Building Athleticism & Weight Training

Hrithik had to go through many weight training & cross-fit sessions. Depending on the body structure he had before, his training was customized and needed to be mended before taking him through vigorous exercise. Getting athletic along with some weight training was the initial key to his success.

Hrithik’s Training Regime

Hrithik had to follow a different regime to get himself into shape. The day to day schedule had different things every day during his workout schedule. So here’s we reveal hrithik roshan workout in a piece-wise manner that helped him build a different person all over.

Following a strict regime has been the key to his muscular body that he proudly flaunts these days.

Day 1



Dumbbell  Bench Press 2 warm up sets of 6-10 reps + 2 working sets of 6-10 reps
Incline Dumbbell Fly 2 sets of 8-10 reps
Underhand Cable Pulldowns 1 warm up set of 8-10 reps + 3 working sets of 8-10 reps
Bent Over Barbell Row 1 warm up set of 8-10 reps + 3 working sets of 10-12 reps
Hyper extensions (Back Extensions) 1 warm up set of 10-12 reps + 2 working sets of 10-12 reps
Seated Calf Raise 3 sets of 20 reps
Standing Calf Raise 3 sets of 18-20 reps

Day 2



Leg Press 4-5 warm up sets of 10-12 reps + 3 working sets of 10-12 reps
Seated Leg Tucks 2 warm up sets of 15 reps + 3 working sets of 12-15 reps
Lying Leg Curls 2 warm up sets of 15 reps + 3 working sets of 12-15 reps
Leg Extension 2 warm up sets of 15-20 reps + 2 working sets of 15-20 reps
Hack Squat 2 warm up sets of 15-20 reps + 3 working sets of 20-30 reps

Day 3

Every regime requires rest. Likewise, Hrithik too had a rest on third day.

Day 4



Seated Barbell Military Press 2 warm up sets of 6-8 reps + 3 warm up sets of 6-8 reps
Side Lateral Raise 1 warm up set of 12-15 reps + 3 working sets of 12-15 reps
Upright Barbell Row 3 sets of 7 reps
Reverse Flyes 7 sets of 12-15 reps
Weighted Sit-ups 3 sets of 15-20 reps
Seated Calf Raise 3 sets of 20 reps
Standing Calf Raise 3 sets of 18-20 reps


Food and Nutrition

Doing exercise is not enough to have a muscular body. Having a controlled diet and nutrition is an important key. A lot of minor and some major changes were brought in Hrithik’s diet. His daily diet mainly consisted of some small quantity of meat and some garnished products like broccoli for flavoring. Some protein supplements were taken up for better performance during workout. Minimum amount of sugar and other calorific were strictly avoided throughout the regime.

Hrithik’s Main Protein Sources : Protein Powder, Steak, Turkey, Fish and Egg Whites


4 Egg Whites, 2 Brown Bread,  Protein Shake, Nuts, Corn Flakes with Milk, Fruit Platter


2 Roti, Green Vegetables, Chicken Breast, Dal, Caesar Salad, Fish Platter


Protein Shake, Egg White Sandwich/Fruit Plate, 1 Banana


6 Egg Whites, Brown Bread, ½ Chicken or Fish with Stir Fried Vegetables

End results were visible enough as we all know. So now you know how difficult it had been for a superstar to get his stardom. It’s hard work combined with strict workout regime and correctly monitored nutrition intake with the advice of the trainer.

Did you find Hrithik inspiring?

Let us know in the comments below.

  1. It is quite informative article for me. Because i love muscle building and i also want to be looking attractive in social life. From my point of view the most important part in this article is 4th day workout. Because i think this workout is very effective and safer to do than others. And especially i like diet chart most. Thanks for sharing this stuff. It is very valuable for. Good job

  2. swarntanious

    February 3, 2014

    I don’t think its genuine ! Where are the full triceps and biceps workouts ? I’ve heard he has done cross training workouts to look that shredded , where is that workout plan. Moreover such humungous muscles and shredded body cannot be possible to build and maintain from home made foods there are supplements which helps for that humungous muscle growth . Where are those things. I know these because I’m a fitness freak myself ! I’ve over 3 years of training experience myself . But anyways good article, but incomplete.