Bodybuilding 3 MIN READ 14702 VIEWS September 17, 2015

Farhan Akhtar’s Bhaag Milkha Bhaag Workout by Samir Jaura

Ladies and gentlemen. The moment you’ve all been waiting for. We present to you the OFFICIAL workout used by Farhan Akhtar to get into the most amazing shape of his life by his trainer Samir Jaura. 

 

Farhan worked out regularly under this program for twelve weeks and used a wide variety of resistance and cardio training! This is something you don’t want to miss because this workout might just get you chiseled like the Flying Sikh himself! Beastmode is here and now at HK Connect!

 

Week 1 and Week 2

Day 1

Chest and Triceps

Flat bench press 4 sets x 15 reps
Dumbell incline press 4 sets x 15 reps
Incline fly’s 4 sets x 15 reps
Dips on machine 4 sets x 15 reps
Tricep pushdown 4 sets x 15 reps
Skull crushers 4 sets x 15 reps

Day 2

Running for 40 minutes

Day 3

Legs, Shoulders and Abs

Squats 5 sets x 15 reps
Leg extensions 5 sets x 15 reps
Leg curls 5 sets x 15 reps
Calf raises 5 sets x 15 reps
Seated military press 4 sets x 12 reps
Lateral raises 4 sets x 12 reps
Front raises 4 sets x 12 reps
Cable crunches 5 sets x 100 reps

Day 4

Swimming for 40 minutes

 

Day 5

Back and Biceps

Cable front pull down 5 sets x 15 reps
Seated back rows 5 sets x 15 reps
Standing alternative dumbell curl 5 sets x 15 reps
Concentration curls 5 sets x 15 reps

Day 6

Cross Trainer for 60 minutes

Day 7

Rest

 

Week 3 and Week 4

Day 1

Chest and Back

Flat bench press 5 sets x 15 reps
Dumbell incline press 5 sets x 15 reps
One arm dumbell row 5 sets x 15 reps
Seated back row 5 sets x 15 reps
Shrugs 5 sets x 15 reps

Day 2

Running for 40 minutes

Day 3

Legs, Shoulders and Abs

Squats 5 sets x 15 reps
Stiff-leg deadlift 5 sets x 15 reps
Calf raises 5 sets x 15 reps
Dumbell shoulder press 5 sets x 15 reps
Dumbell side lateral raises 5 sets x 15 reps
Crunches 5 sets 

Day 4

Swimming for 50 minutes

Day 5

Arms

Dumbell curls 4 sets x 12 reps
Straight bar curls 4 sets x 12 reps
Closed grip bench press 4 sets x 12 reps
Tricep pushdown 4 sets x 12 reps

Day 6

Cross Trainer for 60 minutes

Day 7

Rest

 

Week 5 to Week 8

This workout will be performed 5 days a week

Seated Row+ Incline Fly (superset) 5 sets x 15 reps
Leg Extension+ Front raise (superset) 5 sets x 15 reps
Cable curls+ Tricep pushdown (superset) 5 sets x 15 reps
Side bends 5 sets x 100 reps
Crunches 5 sets x 100 reps
Leg Raises 5 sets x 100 reps
Running 50 minutes

Take rest for 30 seconds and move to the next set. After finishing 5 sets, rest for 3 minutes and start the next super set.

 

Week 9 to Week 12

This workout will be performed 6 days a week

Tbar row+ Cable crossover (superset) 8 sets x 15 reps
Leg extension+ Front press with dumbell (superset) 8 sets x 15 reps
Preacher curl+ Pushdown with rope (superset) 8 sets x 15 reps
Side Bends 5 sets x 200 reps
Crunches 5 sets x 200 reps
Leg Raises 5 sets x 200 reps
Running 50 minutes

Take rest for 30 seconds and move to the next set. After finishing 5 sets, rest for 3 minutes and start the next super set.

 

Needless to say Farhan and Samir have put in the work and it clearly shows. Also remember Farhan had no rice, roti for the entire year and followed a precise diet that even monitored his sodium levels. The end result was a shredded Farhan at 5% bodyfat! With all said and done, that’s seriously amazing!

For more information about our upcoming AMA with Samir Jaura

Read these next