Ranjeet Singh Mr. India Workout and Diet Plan

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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!

Workout 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 Squats3 sets x 50 reps
Back Squat7 sets x 8 reps
Leg Extension4 sets x 25 reps
Leg Press3 sets x 15, 18, 20
Walking Lunges100-150 meters

 

 

Ranjeet Singh Workout

Tuesday- Chest/Biceps

Pushups 3 sets x failure
Incline Bench Press4 sets x 12, 10, 8, 8
Incline Fly x Flat Bench Press3 sets x 12 reps
Decline Bench x  Parallel Dips3 sets x 12, 10, 8
Cable Crossover3 sets x failure
Concentration Curl3 sets x 15, 12, 10
Preacher Curl3 sets x 15, 12, 10
Incline Hammer Curl3 sets x 15, 12, 10
Reverse x Barbell Curl3 sets x 7 reps

 

Wednesday- Shoulders/Hamstrings

 

Thursday- Back/biceps

Weighted Pull-ups4 sets x 8 reps
Bent Over Row4 sets x 8-10 reps
Wide Grip Seated Row3 sets x 15 reps
Wide x Close Grip Pulldown3 sets x 12-10 reps
One Arm Rowing3 sets x 15 reps
Hyperextension3 sets x 25 reps
Close Push Ups x Bench Dips3 sets x 15 reps
Rope Tricep Pushdown3 sets x 12 reps
Skullcrushers3 sets x 12 reps
Dumbell Kickback3 sets x 12 reps
 

Diet Plan

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

MealTimeDescription
Meal 16am1 scoop Whey Protein, 5 spoon oats, 6 walnuts and 10 almonds (soaked), 1 boiled potato
Meal 2   7amPreworkout foods: 1 scoop Glutamine, BCAA and Caffeine, Amino during workout
Meal 3    8:30amPostworkout foods: 1.5 scoop Whey Protein, 1.5 scoop liquid carbs
Meal 49:30-10am7 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 77:30pm250gm 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
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