Farhan Akhtar's Bhaag Milkha Bhaag Workout by Samir Jaura

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Ladies and gentlemen. The moment you've all been waiting for. We present to you the OFFICIAL Farhan Akhtar's "Bhaag Milka Bhaag" Workout, to get into the most amazing shape of his life by his trainer Samir Jaura!

Farhan Akhtar workout program was of 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! The body building schedule goes as follows:

 

Week 1 and Week 2

Day 1

Chest and Triceps

Flat bench press4 sets x 15 reps
Dumbell incline press4 sets x 15 reps
Incline fly's4 sets x 15 reps
Dips on machine4 sets x 15 reps
Tricep pushdown4 sets x 15 reps
Skull crushers4 sets x 15 reps

Day 2

Running for 40 minutes

Day 3

Legs, Shoulders and Abs

Squats5 sets x 15 reps
Leg extensions5 sets x 15 reps
Leg curls5 sets x 15 reps
Calf raises5 sets x 15 reps
Seated military press4 sets x 12 reps
Lateral raises4 sets x 12 reps
Front raises4 sets x 12 reps
Cable crunches5 sets x 100 reps

Day 4

Swimming for 40 minutes

Farhan Akhtar

Day 5

Back and Biceps

Cable front pull down5 sets x 15 reps
Seated back rows5 sets x 15 reps
Standing alternative dumbell curl5 sets x 15 reps
Concentration curls5 sets x 15 reps

Day 6

Cross Trainer for 60 minutes

Day 7

Rest

Farhan Akhtar

Week 3 and Week 4

Day 1

Chest and Back

Flat bench press5 sets x 15 reps
Dumbell incline press5 sets x 15 reps
One arm dumbell row5 sets x 15 reps
Seated back row5 sets x 15 reps
Shrugs5 sets x 15 reps

Day 2

Running for 40 minutes

Day 3

Legs, Shoulders and Abs

Squats5 sets x 15 reps
Stiff-leg deadlift5 sets x 15 reps
Calf raises5 sets x 15 reps
Dumbell shoulder press5 sets x 15 reps
Dumbell side lateral raises5 sets x 15 reps
Crunches5 sets 

Day 4

Swimming for 50 minutes

Day 5

Arms

Dumbell curls4 sets x 12 reps
Straight bar curls4 sets x 12 reps
Closed grip bench press4 sets x 12 reps
Tricep pushdown4 sets x 12 reps

Day 6

Cross Trainer for 60 minutes

Day 7

Rest

Farhan Akhtar Training

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 bends5 sets x 100 reps
Crunches5 sets x 100 reps
Leg Raises5 sets x 100 reps
Running50 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.

Farhan Akhtar Diet

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 Bends5 sets x 200 reps
Crunches5 sets x 200 reps
Leg Raises5 sets x 200 reps
Running50 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. That's how Farhan Akhtar was trained for Bhaag Milka Bhaag.

 

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% body fat! With all said and done, that's seriously amazing!

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