Shah Rukh Khan’s Workout Routine and Diet Plan

SHAH RUKH KHAN, the name that simply revolutionized the world of entertainment. This evergreen actor has a fan base of zillions of people around the globe. He is known for his charm, his wit, and his mesmerizing on-screen performances. All this has contributed to making him the second richest actor in the world.

Shah Rukh Khan’s filmography primarily consists of romantic movies. But in his career, he has also done some projects that required him to look muscular and ripped.

Being a hardworking and sincere actor, SRK worked his butt off and transformed his physique for the first time when he was in his early 40s. His fans liked his ripped 6-pack look which further made him sport his aesthetic body in many of his other projects.

Here in this post, we will be throwing light on Shah Rukh Khan’s workout routine and diet plan that he relies on to maintain his lean, aesthetic, and extremely fit body. Let’s get started.

Shah Rukh Khan’s Workout Principles

SRK used to play various sports like cricket, football, and hockey in his school and college days. He is still quite passionate about sports and often plays a game of football or cricket with his children. Well, it has positively impacted his overall fitness levels.

Talking about Shah Rukh Khan’s workout plan, it combines rehab workouts, strength training, and cardio.

He trains 5 days a week and each of his training sessions lasts for around 60-90 minutes.

Shah Rukh Khan’s Workout Routine

Shah Rukh Khan’s exercise regimen is designed to maintain his physical fitness and excellent condition. Yet, he makes minor adjustments to his training regimen in order to develop the physique necessary to portray a particular character.

Prashant Sawant, a renowned celebrity trainer, instructs Shah Rukh. Prashant assists him in developing the physique necessary to perform specific roles in films. Furthermore, he diligently attends to Shah Rukh’s overall physical fitness.

Currently, let us examine which training strategies are integral components of his exercise regimen:

Weight training

SRK’s lean and ripped physique has been a result of his intense weight training sessions. He usually lifts light-moderate weights for a relatively higher number of reps.

Shah Rukh follows a typical ‘bro-split‘. His workout split requires him to train each of his muscle groups once a week. Let’s have a look at his weekly workout split that has been mentioned below:-

Monday- Chest, and triceps

Superset 1

Barbell bench press- 4 sets of 10-12 reps
Incline chest flys- 4 sets of 12 reps
Standard pushups- 4 sets of AMRAP

Superset 2

Cable tricep pushdowns- 3 sets of 10 reps
Rope overhead extensions- 3 sets of 10 reps
Dumbbell kickbacks- 3 sets of 10 reps

Superset 3

Incline dumbbell press- 3 sets of 10-12 reps
Cable crossovers- 3 sets of 10-15 reps
Incline svend press- 3 sets of 10 reps

Blowout

Bench dips- 3 sets of 20-25 reps
Pushups- 3 sets of 15-20 reps
Plank to push-ups- 3 sets of 5 reps

Tuesday- Back and biceps

Superset 1

Barbell/T-bar rows- 4 sets of 10-12 reps
Face pulls- 4 sets of 12-15 reps
Dumbbell pullover- 4 sets of AMRAP

Superset 2

Barbell curls- 3 sets of 10-12 reps
Hammer curls- 3 sets of 10-12 reps
Dumbbell curls- 4 sets of AMRAP

Superset 3

Lat pulldowns (pronated grip)- 3 sets of 10 reps
Cable straight-arm pushdowns- 3 sets of 10 reps
Machine preacher curls- 3 sets of 15 reps

Blowout

Standard plank- 3 sets of 60 seconds
Kettlebell deadlifts- 3 sets of 20 reps
Chin-ups- 3 sets of 10 reps

Wednesday- Abdominals

Superset 1

Hanging leg raises- 4 sets of 20 reps
V-ups- 4 sets of 20 reps
L-sit holds– 4 sets of 30 seconds

Superset 2

Lying leg raises- 3 sets of 25 reps
Scissor kicks- 3 sets of 30 reps
Superman hold– 3 sets of 30 seconds

Superset 3

Weighted planks- 3 sets of 60 seconds
Standard push-ups- 3 sets of AMRAP

Blowout

Battle ropes- 3 sets of 60 seconds

Thursday- Shoulders

Superset 1

Arnold press- 4 sets of 10-12 reps
Front raises- 4 sets of 12-15 reps
Dumbbell/kettlebell upright rows- 3 sets of 10-12 reps

Superset 2

Barbell shrugs- 3 sets of 10-15 reps
Dumbbell shrugs- 3 sets of 10-12 reps
Power cleans (with light dumbbells or empty barbell)- 3 sets of AMRAP

Superset 3

Machine overhead press- 3 sets of 10 reps
Lateral raises- 3 sets of 10-12 reps
Bent-over flys- 3 sets of 10-12 reps

Blowout

Dumbbell snatch- 5 sets of 10 reps
Kettlebell swings- 5 sets of 20 reps

Friday- Legs, calves, and blowout

Superset 1

Goblet squats- 4 sets of 12-15 reps
Plyometric lunges- 4 sets of 10-12 reps each
Wall sits- 4 sets till failure

Superset 2

Leg press- 3 sets of 10-12 reps
Calf raises on a leg press machine- 3 sets of 10-12 reps
Standing or seated calf raises- 3 sets of 10-12 reps

Superset 3

Bulgarian split squats- 3 sets of 10-12 reps
Hip thrusts- 3 sets of 10-12 reps
Jump squats or box jumps- 3 sets of 20 reps

Blowout

Wall balls- 2 sets of 10 reps
Dumbbell Romanian deadlifts- 2 sets of 5 reps

Saturday and Sunday- Rest

Even though Shah Rukh doesn’t train on weekends, he ensures to keep himself active. On those days, he likes to play some sports with his children.

Also read: Internet for Students and Children

Cardio

Khan maintains a slender, toned, and athletic physique through his cardio regimen. Running and cycling are components of his cardiovascular regimen.

He uses high-intensity interval training (HIIT) to burn off superfluous calories and fat from his body and achieve a more ripped and muscular appearance when a film role or photoshoot requires him to appear excessively emaciated.

Rehab workouts

SRK has appeared in films for more than three decades. During this extensive duration, he has sustained a multitude of injuries. As a result, his exercise regimen includes components of rehabilitation training to prevent the progression of his injuries.

SRK is capable of executing even action sequences due to the improved physical condition he maintains through rehabilitation exercises.