Salman Khan Workout and Diet Plan- Workout like Sultan!

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You’ve seen him shirtless numerous times and he is the first person to bring bodybuilding and mass with aesthetics to mainstream culture. We present to you the Salman Khan Workout and Diet Plan.

Straight off the bat, Salman doesn’t like to stick to one workout routine and that’s even more evident when it comes to his diet plan. The thing with Bollywood celebrities is they by default have access to the best trainers, the best nutritionists and thus have those dream physiques that everyone looks for. This is even more evident for the salman khan workout and diet plan for Sultan as in his movie, Salman plays a desi wrestler who conquers modern MMA fighting. We have, fortunately, procured a sample salman khan workout and diet plan that mimics the training and nutrition for a bulking physique. This workout won’t make you a Bollywood star or get the salman khan body. It will however get you in the best shape possible, provided you follow it to the letter.


salman khan workout and diet plan for sultan

Training Plan

The Salman Khan intensive training for sultan or any other workout is a plan that uses the best that bodybuilding has to offer. Salman follows a two body part a day workout plan, something we also recommend in natural bodybuilding. Although the Salman Khan workout schedule is unique to his strong and weak body parts, it is important to not follow this blindly. Rather take from this and alter this plan according to your needs and training levels. 

Day 1- Chest and Triceps

ExerciseSets and Reps
Dumbell Flat Bench Press4 x 10, 12, 8, 6
Dumbell Incline Bench Press3 x 10, 12, 8
Flat Bench Dumbell Fly3 x 10, 12, 8
Dumbell Pullover3 x 10, 12, 8
Rope Pushdown3 x 10, 12, 8
Close Grip Bench Press3 x 10, 12, 8

Day 2- Back and Biceps

ExerciseSets and Reps
Wide Grip Pull ups4 x 10
Close Grip Lat Pulldown3 x 10, 12, 8
Bent Over Row3 x 10, 12, 8
Smith Machine Row3 x 10, 15, 10
Barbell Curls4 x 10, 12, 10, 8
Dumbell Concentration Curls3 x 10, 15, 10

Day 3- Active Rest Day (Cardio)

Salman follows some of the most popular cardio exercises to eliminate the fat and thus keep the muscle charged up. He does 30-45 minutes of Low Intensity Steady State (LISS) cardio and a wide variety of exercises.  

Salman Khan workout schedule

Day 4- Shoulders and Traps

ExerciseSets and Reps
Dumbell Shoulder Press4 x 10, 15, 12, 8
Front Delt Raise3 x 10, 12, 8
Side Lateral Raises3 x 10, 12, 8
Bent Over Rear Delt Fly3 x 10, 12, 8
Dumbell Shrugs3 x 20

Related Article: Best Exercises for Shoulders


DAY 5- Legs and Abs

ExerciseReps and Sets
Back Squats4 x 10, 15, 12, 10
Leg Press3 x 10, 15, 10
Walking Lunges3 x 10 meters each
Leg Curls3 x 10, 15, 10
Leg Extension3 x 10, 15, 10
Leg Raises3 x 10, 15, 15
Incline Crunches3 x 10, 15, 15
Side Crunches3 x 10, 15, 15

Wow! No wonder this training plan is truly for the badass of Bollywood. The salman khan gym workout is for all levels of bodybuilding and all body types provided you alter the reps and sets here. As you can probably tell, Salman imploys an advanced bodybuilding technique called drop sets. Drop sets are a technique wherein you will reduce the rep count on the last set. This causes maximum burn and allows you to give the maximum strain to the muscle. I do this personally so can say it works, provided you keep the intensity extremely high in your 2nd set!


Diet Plan

First things first. Salman Khan is a big dude. That being said the important thing to remember while looking at any diet plan is to get inspiration in certain food items and furthermore certain food sources. In hunting for a salman khan heavy diet for sultan we found a lot of diets but have compiled the best one. Understand that this does not mean you eat exactly what Salman eats. The quantity of any diet will determine on the individuals daily caloric count. Hence do read about counting calories to understand how to best use the salman khan diet plan

Salman mostly eats clean food and is fairly lean most of the times. That being said Salman’s sultan workout and diet plan will most definitely have additional calories seeing as he had to go through rigorous training to develop his legs, since he plays a role of an olympic wrestler and thus needs a developed lower body. Again I know I’ll sound repetitive but do understand the importance of counting calories here. 

Salman has 5-6 meals in a day to keep his metabolism revving high and is also a non-veg fan. That being said bodybuilding for vegetarians isn't impossible. It's just more difficult. The important thing to remember here is you should keep your protein high.

Meal Description
1Egg whites with 2 whole eggs, low fat milk and toast
21 serving of fruits and a protein shake
31 roti with vegetables, chicken or rice
41 serving of almonds
5Grilled chicken or Fish


Now I know what you're thinking. No way does Salman Khan eat chapatti and you're probably right. This diet is obviously not set in stone which means that this diet can and should be changed as per your needs. Salman Khan is a multi million dollar star known all over the world. Cuisines from all over the world, and world-renowned chefs are available at his disposal. Thus we have arrived at the most important take away from this article. Whilst it is important to be inspired by your heros, it's not the best thing to follow them blindly. Genetics, hard work are important factors in bodybuilding and something we also advocate in our guide to natural bodybuilding. This still doesn't mean you follow any person blindly. Celebrities and models. It's their job to have the perfect physique. Just be the best you can be and maybe one day you can better than Bhai!

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