Anoop Thakur Official Workout and Diet Plan

MuscleBlaze powered athlete Anoop Thakur set the bodybuilding stage ablaze by winning Mr.World. We bring you the official Anoop Thakur Workout and Diet Plan.

Workout Plan

Who hasn't heard of Thakur Anoop Singh? He rocked the bodybuilding world and made India proud by winning Mr. Asia and Mr. World competition. His chiseled physique and stunning looks have not only won fans in bodybuilding arena but also on television and the big screen. He was recently seen with Vidyut Jammwal in Commando 2.

Anoop follows a workout and diet plan that includes a unique sets and reps list. For all exercises, he works out for 3 sets, 20, 15 and then 12 reps. Therefore he's getting high volume and drop-sets as well.

Anoop Thakur Workout Routine:

Fasted Cardio45 minutes
AbsCrunches, Leg Raises, Cables
ShouldersOverhead Press, Lateral Raises, Shrugs, Arnold Press, Front Raises
Calf'sStanding Calf Raise, Seated Calf Raise


Fasted Cardio30 minutes
Gymnastics30 minutes
Legs (Quads)Squats, Leg Press, Leg Extension
Anoop Thakur Official Workout and Diet Plan

Fasted Cardio30 minutes
AbsLeg Raises, Crunches, Sit ups
Chest and TricepsBench Press, Incline/Decline Press, Fly's, Tricep Pushdown


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Legs (hamstrings+calfs)Leg Curl, Lunges, Stiff Leg Deadlift, Standing/Seated Calf Raise
Steam30 minutes
Sauna30 minutes
Anoop Thakur Official Workout and Diet Plan

Fasted Cardio30 minutes
Gymnastics30 minutes
Back and BicepsDeadlift, Pullup, Lat pulldown, Rowing, Bicep Curl, Hammer Curl

LegsSquats, Leg Press, Leg Extension
Mr. World - Anoop Thakur

Image Source: Zee News

Anoop Thakur Diet Plan

Meal 19am

MuscleBlaze Whey Gold - 2 scoops, oats, and 10 egg whites

Meal 21pm300 gms chicken breast with vegetables, 5 egg white omlette, 200gm sweet potato with lemon ice tea or watermelon slices
Meal 34pmSame as Meal 2
Meal 46pmOats, MuscleBlaze Whey Gold - 2 scoops, 10 egg whites, MuscleBlaze Torque - 1 scoop pre-workout.
Meal 510pm300 gms chicken breast, salad, 6 egg whites

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