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. We bring to you Ranjit Singh workout and diet 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 Ranjeet Singh 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. So this was
Ranjeet Singh workout plan:
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
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 |
If you thought this workout was tough, wait till you see Ranjeet Singh 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 foods: 1 scoop Glutamine, BCAA and Caffeine, Amino during workout |
| Meal 3 | 8:30am | Postworkout foods: 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 |
