{"id":11190,"date":"2015-08-18T12:42:59","date_gmt":"2015-08-18T12:42:59","guid":{"rendered":"http:\/\/localhost\/hk-blog\/john-abraham-workout-and-diet-plan-bid-4428\/"},"modified":"2026-01-29T11:49:22","modified_gmt":"2026-01-29T06:19:22","slug":"john-abraham-workout-and-diet-plan-bid-4428","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/john-abraham-workout-and-diet-plan\/bid-4428\/","title":{"rendered":"John Abraham Workout and Diet Plan"},"content":{"rendered":"

John Abraham has always been known for his amazing physique in the world of\u00a0modeling, prior to becoming a Bollywood\u00a0superstar. Currently, he has one of the best physiques in Bollywood with broad shoulders, bulging biceps, and six-pack\u00a0abs.<\/p>\n

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<\/span>.\u00a0These kind of transformations are thus a result of sheer hard work and dedication in terms of training and diet.\u00a0<\/strong>Let’s have a look at the John Abraham workout\u00a0and diet plan.<\/p>\n

John Abraham Workout<\/strong><\/span><\/h2>\n

Day 1- Chest and Triceps<\/strong><\/p>\n\n\n\n\n\n\n\n\n
Incline Bench Press<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Decline Bench Press<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Dumbell Fly<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Dips<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Tricep Pushdown<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Tricep kickback<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Day 2- Back and Abs<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
Bent Over Row<\/td>\n4 sets, 15 reps<\/td>\n<\/tr>\n
Single Dumbell Row<\/td>\n4 sets, 15 reps<\/td>\n<\/tr>\n
Lat Pulldown<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Shrugs<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Deadlift<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Crunches<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Leg Raises<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n

Day 3- Cardio and Abs<\/strong><\/p>\n\n\n\n\n\n
Crunches<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Leg Raises<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Jogging on treadmill<\/td>\n30 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Day 4- Legs<\/strong><\/p>\n\n\n\n\n\n\n\n\n
Squats<\/td>\n4 sets, 15 reps<\/td>\n<\/tr>\n
Lunges<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Leg Press<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Leg Curl<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Standing Calf Raise<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Sitting Calf Raise<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Must Read – Anoop Thakur Official Workout and Diet Plan<\/strong><\/span><\/span><\/a><\/p><\/blockquote>\n

Day 5- Shoulders and Biceps<\/strong><\/p>\n\n\n\n\n\n\n\n\n
Overhead Press<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Side Lateral Raises<\/td>\n4 sets, 15 reps<\/td>\n<\/tr>\n
Rear Delt Raise<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Barbell Curl<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Dumbell Curl (alternate)<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n
Hammer Curl<\/td>\n2 sets, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n

Day 6- Cardio and Abs<\/strong><\/p>\n\n\n\n\n\n
Crunches<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Leg Raises<\/td>\n3 sets, 15 reps<\/td>\n<\/tr>\n
Jogging on treadmill<\/td>\n30 minutes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Day 7- Rest<\/strong><\/p>\n

Now obviously a physique like this can’t be attained without a proper diet and nutrition.\u00a0John has 5-6 meals in a day to keep his metabolism high and thereby ensuring he is always in an anabolic state.\u00a0Below is one of John Abraham’s diet plan\u00a0that helps him stay in great shape.<\/p>\n

John Abraham Diet Plan<\/strong><\/span><\/p>\n\n\n\n\n\n\n\n\n\n
Meal<\/strong><\/td>\nTime<\/strong><\/td>\nDescription<\/strong><\/td>\n<\/tr>\n
Meal 1<\/td>\n8am<\/td>\nBlack coffee\/Green Tea, 4 egg whites, 1 sweet potato<\/td>\n<\/tr>\n
Meal 2<\/td>\n10:30am<\/td>\nWhey protein<\/a><\/strong> and milk mixed equally<\/td>\n<\/tr>\n
Meal 3<\/td>\n1pm<\/td>\nChicken\/fish grilled with roti. Sprouts, Dal, Roti, Sabzi<\/td>\n<\/tr>\n
Meal 4<\/td>\n4pm<\/td>\nBlack coffee\/Green Tea<\/strong><\/a>, 4 egg whites, mashed potato, fruits<\/td>\n<\/tr>\n
Meal 5<\/td>\n7pm<\/td>\nWhey protein and milk mixed equally<\/td>\n<\/tr>\n
Meal 6<\/td>\n10pm<\/td>\nBoiled Chicken\/Fish, 2-3 slices of brown bread<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

John Abraham has always been known for his amazing physique in the world of\u00a0modeling, prior to becoming a Bollywood\u00a0superstar. Currently, he has one of the best physiques in Bollywood with broad shoulders, bulging biceps, and six-pack\u00a0abs. John likes to work out by focusing on two body parts per day, one major muscle group and one […]<\/p>\n","protected":false},"author":45,"featured_media":18612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,118],"tags":[],"secondary_tag":[23,35,109],"class_list":{"0":"post-11190","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-celebrity","9":"secondary_tag-diet","10":"secondary_tag-exercise","11":"secondary_tag-motivation","12":"entry"},"acf":[],"yoast_head":"\nJohn Abraham Workout and Diet Plan - Healthkart<\/title>\n<meta name=\"description\" content=\"John Abraham workout has always been the talk of the town. 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