Bodybuilding 2 MIN READ 63137 VIEWS August 18, 2015

John Abraham Workout and Diet Plan

Written By Saurabh Monga

John Abraham Workout and Diet Plan

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
 

 

Must Read – Anoop Thakur Official Workout and Diet Plan

 

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.

Read these next