Bodybuilding 2 MIN READ 14151 VIEWS November 5, 2015

Ranjeet Singh Mr. India workout and diet plan

One look at Ranjit and you know he’s put in the hard work to get where he is. Years and years of crushing iron at the gym, maintaining a very strict diet and supplementing correctly has got him many accolades like the Jerai Classic Winner and placing Top 5 in Mr. World. 

Workout Plan

Ranjit follows a unique workout plan for 6 days and rotates the first and second day of his workout plan. This unique method allows him to train each muscle group three times a week! So a sample workout could go like:

  • Monday- Legs
  • Tuesday- Chest/Biceps
  • Wednesday- Shoulders/Hamstrings
  • Thursday- Back/Triceps
  • Friday-Legs
  • Saturday- Chest/Biceps
  • Sunday- Off 
  • Monday- Starting from Shoulders/Hamstrings…

Ranjit does a high volume workout so be advised to do this at your own discresion. For abs/obliques, Ranjit hits it thrice a week after any workout that he feels like.

Monday- Legs

Free Squats 3 sets x 50 reps
Back Squat 7 sets x 8 reps
Leg Extension 4 sets x 25 reps
Leg Press 3 sets x 15, 18, 20
Walking Lunges 100-150 meters

Tuesday- Chest/Biceps

Pushups  3 sets x failure
Incline Bench Press 4 sets x 12, 10, 8, 8
Incline Fly x Flat Bench Press 3 sets x 12 reps
Decline Bench x  Parallel Dips 3 sets x 12, 10, 8
Cable Crossover 3 sets x failure
Concentration Curl 3 sets x 15, 12, 10
Preacher Curl 3 sets x 15, 12, 10
Incline Hammer Curl 3 sets x 15, 12, 10
Reverse x Barbell Curl 3 sets x 7 reps

 

Wednesday- Shoulders/Hamstrings

Lateral Raises 3 sets x 15 reps
Front Barbell Press 4 sets x 10 reps
Unilateral Dumbell Press 3 sets x 10 reps
Wide x Close Grip Upright Row 3 sets x 7 reps
Barbell Shrugs 3 sets x 15 reps
Leg Curl 3 sets x 15 reps
Stiff Leg Deadlift 3 sets x 15 reps
Sumo Squat 3 sets x 15 reps
Standing Leg Curl 3 sets x failure

Thursday- Back/biceps

Weighted Pull-ups 4 sets x 8 reps
Bent Over Row 4 sets x 8-10 reps
Wide Grip Seated Row 3 sets x 15 reps
Wide x Close Grip Pulldown 3 sets x 12-10 reps
One Arm Rowing 3 sets x 15 reps
Hyperextension 3 sets x 25 reps
Close Push Ups x Bench Dips 3 sets x 15 reps
Rope Tricep Pushdown 3 sets x 12 reps
Skullcrushers 3 sets x 12 reps
Dumbell Kickback 3 sets x 12 reps

 

Diet Plan

If you thought this workout was tough, wait till you see his diet plan. The diet plan is not only regimented but also high in protein which allows Ranjit to even maintain single digit bodyfat in the offseason! Now that’s true dedication

Meal Time Description
Meal 1 6am 1 scoop Whey Protein, 5 spoon oats, 6 walnuts and 10 almonds (soaked), 1 boiled potato
Meal 2    7am Preworkout: 1 scoop Glutamine, BCAA and Caffeine, Amino during workout
Meal 3     8:30am Postworkout: 1.5 scoop Whey Protein, 1.5 scoop liquid carbs
Meal 4 9:30-10am 7 egg whites, 2 egg yolks with 250gm of sweet potato
Meal 5 12:30pm  250gm boiled chicken, 1 cup rice and salad
Meal 6 4pm 4 egg whites, 150gm chicken breast, 4 brown bread slices
Meal 7 7:30pm 250gm fish, 1 plate of green vegetables, 1 scoop bcaa, 1 scoop Amino
Meal 8 9:30pm  5 egg whites, 1 boiled potato
Meal 9 11:30pm  1 scoop glutamine, 1 scoop casein

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