For a super muscular body and a ripped beach body, the John Abraham workout and diet plan has always 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 Press | 3 sets, 15 reps |
| Decline Bench Press | 3 sets, 15 reps |
| Dumbell Fly | 2 sets, 15 reps |
| Dips | 2 sets, 15 reps |
| Tricep Pushdown | 3 sets, 15 reps |
| Tricep kickback | 2 sets, 15 reps |
Day 2- Back and Abs
| Bent Over Row | 4 sets, 15 reps |
| Single Dumbell Row | 4 sets, 15 reps |
| Lat Pulldown | 2 sets, 15 reps |
| Shrugs | 3 sets, 15 reps |
| Deadlift | 3 sets, 15 reps |
| Crunches | 3 sets, 15 reps |
| Leg Raises | 3 sets, 15 reps |
Day 3- Cardio and Abs
| Crunches | 3 sets, 15 reps |
| Leg Raises | 3 sets, 15 reps |
| Jogging on treadmill | 30 minutes |
Day 4- Legs
| Squats | 4 sets, 15 reps |
| Lunges | 2 sets, 15 reps |
| Leg Press | 2 sets, 15 reps |
| Leg Curl | 3 sets, 15 reps |
| Standing Calf Raise | 3 sets, 15 reps |
| Sitting Calf Raise | 3 sets, 15 reps |
Day 5- Shoulders and Biceps
| Overhead Press | 3 sets, 15 reps |
| Side Lateral Raises | 4 sets, 15 reps |
| Rear Delt Raise | 2 sets, 15 reps |
| Barbell Curl | 3 sets, 15 reps |
| Dumbell Curl (alternate) | 2 sets, 15 reps |
| Hammer Curl | 2 sets, 15 reps |
Day 6- Cardio and Abs
| Crunches | 3 sets, 15 reps |
| Leg Raises | 3 sets, 15 reps |
| Jogging on treadmill | 30 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
| Meal | Time | Description |
| Meal 1 | 8am | Black coffee/Green Tea, 4 egg whites, 1 sweet potato |
| Meal 2 | 10:30am | Whey protein and milk mixed equally |
| Meal 3 | 1pm | Chicken/fish grilled with roti. Sprouts, Dal, Roti, Sabzi |
| Meal 4 | 4pm | Black coffee/Green Tea, 4 egg whites, mashed potato, fruits |
| Meal 5 | 7pm | Whey protein and milk mixed equally |
| Meal 6 | 10pm | Boiled 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.
4 responses to “John Abraham Workout and Diet Plan”
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you are my inspiration sir
thank you very much
and happy new year sir
DEAR MY PRECIOUS ABRAHAM SAHAB …
I WANNA TO MAKE YOU I wanna you make to me 🖤
Hi John, I am your big fan and I am following your fitness journey.
Hi Mr John. I having slip disc and my weight is getting increasing. Because of injury I can’t lift a weight not even bend. I want to reduce my weight. Please let me know some solution. Thanks