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.
Contents
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
|
EXERCISE |
REPS |
| 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
|
EXERCISE |
REPS |
| 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
|
EXERCISE |
REPS |
| 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
Breakfast:
4 Egg Whites, 2 Brown Bread, Protein Shake, Nuts, Corn Flakes with Milk, Fruit Platter
Lunch:
2 Roti, Green Vegetables, Chicken Breast, Dal, Caesar Salad, Fish Platter
Snacks:
Protein Shake, Egg White Sandwich/Fruit Plate, 1 Banana
Dinner:
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.
John
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
swarntanious
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.