John Abraham Workout and Diet Plan

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For a super muscular body in Force 2 and a ripped beach body in Dishoom, the John Abraham workout and diet plan have been the talk of the tinsel town. Want to know John Abraham's fitness secrets? Let's have a look!

John Abraham has always been known for his amazing physique in the world of modeling, prior to becoming a Bollywood superstar. Currently, he has one of the best physiques in Bollywood with broad shoulders, bulging biceps, and six-pack abs.

John likes to work out by focusing on two body parts per day, one major muscle group and one minor muscle group for maximum bodybuilding. These kind of transformations are thus a result of sheer hard work and dedication in terms of training and diet. Let's have a look at the John Abraham workout and diet plan.


John Abraham Workout

Day 1- Chest and Triceps

Incline Bench Press3 sets, 15 reps
Decline Bench Press3 sets, 15 reps
Dumbell Fly2 sets, 15 reps
Dips2 sets, 15 reps
Tricep Pushdown3 sets, 15 reps
Tricep kickback2 sets, 15 reps

Day 2- Back and Abs

Bent Over Row4 sets, 15 reps
Single Dumbell Row 4 sets, 15 reps
Lat Pulldown2 sets, 15 reps
Shrugs3 sets, 15 reps
Deadlift3 sets, 15 reps
Crunches3 sets, 15 reps
Leg Raises3 sets, 15 reps
John Abraham

Day 3- Cardio and Abs

Crunches3 sets, 15 reps
Leg Raises3 sets, 15 reps
Jogging on treadmill30 minutes


Day 4- Legs

Squats4 sets, 15 reps
Lunges2 sets, 15 reps
Leg Press2 sets, 15 reps
Leg Curl3 sets, 15 reps
Standing Calf Raise3 sets, 15 reps
Sitting Calf Raise3 sets, 15 reps
 

 

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Day 5- Shoulders and Biceps

Overhead Press3 sets, 15 reps
Side Lateral Raises4 sets, 15 reps
Rear Delt Raise2 sets, 15 reps
Barbell Curl3 sets, 15 reps
Dumbell Curl (alternate)2 sets, 15 reps
Hammer Curl2 sets, 15 reps
 
John Abraham Workout Schedule

Day 6- Cardio and Abs

Crunches3 sets, 15 reps
Leg Raises3 sets, 15 reps
Jogging on treadmill30 minutes

Day 7- Rest

Now obviously a physique like this can't be attained without a proper diet and nutrition. John has 5-6 meals in a day to keep his metabolism high and thereby ensuring he is always in an anabolic state. Below is one of John Abraham's diet plan that helps him stay in great shape.


John Abraham Diet Plan

MealTimeDescription
Meal 18amBlack coffee/Green Tea, 4 egg whites, 1 sweet potato
Meal 210:30amWhey protein and milk mixed equally
Meal 31pmChicken/fish grilled with roti. Sprouts, Dal, Roti, Sabzi
Meal 4 4pmBlack coffee/Green Tea, 4 egg whites, mashed potato, fruits
Meal 57pmWhey protein and milk mixed equally
Meal 610pmBoiled Chicken/Fish, 2-3 slices of brown bread

John believes in avoiding maida products, sweets, oily junk food and rice. No wonder then that his dedication is making waves in Bollywood and his fitness journey has been splendid too.

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