Aamir Khan’s Workout Routine and Diet Plan

Aamir Khan is one of the most popular and finest actors in the Hindi film industry. He has given numerous worldwide blockbusters in his career.

In his career that spans over 30 years, he has portrayed numerous characters that have earned the love and admiration of his ever-growing fan base. Owing to all these reasons, he is often regarded as ‘Mr. Perfectionist’.

A few years back, Aamir was in the news for his jaw-dropping physical transformation that he did for a movie role. He went from fat to fab in just 12 months and truly inspired the fitness community.

Aamir has built a physique for many of his movie roles. And whenever he has done that, he has ensured that he leaves no stone unturned.

So let’s get to know about Aamir Khan’s workout routine and diet plan that plays a huge role in transforming his physique to the next level.

Aamir Khan's Workout Routine and Diet Plan
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Aamir Khan’s Workout Principles

Aamir was required to build a physique when he was in his early 40s to play a certain movie role. When Aamir went into the process of transforming his physique, he simply fell in love with it.

From then onwards, he acted in many movies where he was required to go shirtless and every single time he impressed the audiences with his lean and muscular physique.

Aamir Khan’s workout plan incorporates weight training that enables him to put on lean muscle mass on his frame. Along with that he also performs cardiovascular exercises to keep his overall body fat levels low.

Usually, Aamir hits the gym 4-5 days a week. However, when it comes to prepping up for a certain movie character he has gone up to training over 7 days a week. And that tells a lot about his discipline and dedication to building a great physique.

Aamir Khan’s Workout Routine

Aamir Khan trains to keep himself fit and in great shape. To serve that purpose, he incorporates the following training styles into his workout program:-

Weight training

Weight training is undoubtedly one of the most important parts of Aamir Khan’s training program. After all, that’s what gives his physique a lean and muscular appearance.

Aamir Khan follows the typical ‘bro-split‘. In a bro-split one gets to train each of his muscle groups only once a week. His weekly workout split has been mentioned below. Let’s find out more about it:-

Aamir Khan's Workout Routine

Monday- Chest, and Triceps

  • Barbell bench press- 4 sets of 8-12 reps
  • Incline dumbbell press- 4 sets of 8-12 reps
  • Dumbbell flys- 4 sets of 12-15 reps
  • Parallel bar dips- 4 sets of 10-12 reps
  • Pullovers- 4 sets of 8-12 reps
  • Skull crushers- 4 sets of 12-15 reps
  • Cable pushdowns- 4 sets of 12-15 reps

Tuesday- Back and biceps

  • Pull-ups- 3 sets of AMRAP
  • Lat Pulldowns- 3 sets of 8-12 reps
  • T-bar rows- 4 sets of 8-12 reps
  • Seated cable rows- 4 sets of 12-15 reps
  • Dumbbell curls- 4 sets of 8-12 reps
  • Machine preacher curls- 4 sets of 10-12 reps
  • Wrist curls- 4 sets of 12-15 reps

Wednesday- Shoulders

  • Seated dumbbell press- 4 sets of 8-12 reps
  • Smith machine shoulder press- 4 sets of 10-12 reps
  • Lateral raises- 4 sets of 12-15 reps
  • Front raises- 4 sets of 12-15 reps
  • Dumbbell shrugs- 4 sets of 12-15 reps

Thursday- Abs

  • Seated leg tucks- 4 sets of 15 reps
  • Vertical bench crunches- 4 sets of 15 reps
  • Stability ball crunches- 4 sets of 15 reps
  • Hanging leg raises- 4 sets of 12-15 reps
  • Bicycle crunches- 4 sets of 12 reps
  • Seated knee ups- 4 sets of 15 reps
  • Back extensions- 4 sets of 10-12 reps

Friday- Legs

  • Barbell back squats- 4 sets of 8-12 reps
  • Barbell lunges- 4 sets of 8-12 reps
  • Leg press- 4 sets of 8-12 reps
  • Leg curls- 4 sets of 12-15 reps
  • Standing calf raises- 4 sets of 12-15 reps
  • Seated calf raises- 4 sets of 12-15 reps

Saturday and Sunday- Rest

Usually, Aamir prefers to train using free weights, cables, or his bodyweight as resistance. He doesn’t include plenty of machine-based exercises in his workout program.


Aamir performs cardio to keep his body lean and athletic. It also improves his cardiovascular endurance. He likes to perform cardio as a part of his warm-up routine.

So before getting started with his weight training sessions, Aamir performs an incline walk on the treadmill for around 10-15 minutes. This not only gives his body an adequate warm-up but also provides it with a decent cardio workout.

Stretch it out

Stretching has always been an important part of Aamir’s exercise routine. He makes it a point to stretch out his muscles both at the beginning and the end of his training sessions.

By doing so Aamir is able to relax his muscles and it also promotes muscle flexibility. It also enables him to stay away from any training-related injury that arises out of muscle stiffness.

Physical activities

Aamir used to play various sports right from his childhood. Even today he is a big sports enthusiast. On days when he doesn’t feel like hitting the gym, he plays any sport such as lawn tennis or badminton.

At times, he even likes to go walking, cycling, swimming, or hiking.

Rest is crucial

To ensure that his muscles recuperate and grow optimally, Aamir makes it a point to have 8-10 hours of sleep every night. This also preps his body to go through his intense training sessions without running the risk of muscle catabolism.

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Aamir Khan’s Diet Plan

Aamir Khan's Diet Plan
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Aamir claimed in one of his interviews that it doesn’t matter whether you want to gain muscle mass or lose fat, your diet plan will play a significant role in getting that job done. So whenever, Aamir is required to transform his physique the first thing he pays attention to is his nutrition plan.

Clean eating happens to be the foundation stone of Aamir Khan’s diet plan. To maintain his lean and muscular physique, he consumes plenty of whole food items in his diet plan which fetch his body with all the essential nutrients that it requires for muscle recovery and growth.

When Aamir was asked about his preferred diet, he said that he likes to eat organic food items. Doing so not only maintains his fitness levels but also keeps him more energetic.

Talking about his carb intake, Aamir prefers to have them earlier in the day. He avoids carbs after 8 pm.

Aamir’s diet plan has a higher amount of proteins and fats and a lower amount of carbs. He consumes 5-6 smaller meals in a day which keeps him full.

So let’s have a look at the food items that Aamir prefers to include in his meal plan:-

Meal 1- Pre-workout

  • An apple or a banana

Meal 2- Breakfast

  • Green tea
  • Muesli
  • Egg whites
  • Fruits

Meal 3- Mid-morning snack

  • 1 glass juice (made of fruits and green vegetables)

Meal 4- Lunch

  • Roti (made from wheat, jawar, and bajra)
  • Legumes
  • Vegetables (cooked in olive oil)
  • 1 bowl of curd

Meal 5- Evening snack

  • Rusk and tea

Meal 6- Dinner

  • Boiled vegetables
  • Protein shake (optional)

Switching to veganism

Recently, Aamir has switched to veganism. Hence, he usually avoids having animal products such as eggs, meat, milk, or honey.

Staying hydrated is the key

Aamir drinks plenty of water throughout the day to keep his body well-hydrated. To reduce muscle soreness post his intense training sessions, Aamir likes having water with a squeeze of lime juice in it.

Cheat meals

When it comes to satisfying his taste buds, Aamir likes to have samosas, vadas, vada pavs, cakes, biscuits, etc. But he ensures to consume them in moderation.

When he was required to put on a decent amount of fat on his frame, he relied on eating those food items. And that worked in his favor as his weight went up to over 97 kilos and his body fat percentage was around 38%.

Aamir also likes to have biryani as a cheat meal. But food items that are excessively processed or fried or have chemical additives or artificial sweeteners have no place in his diet chart.

Aamir Khan’s Supplements

To ensure that his nutrition plan is perfect and doesn’t lack any macro or micronutrients whatsoever, Aamir includes a few supplements in it as well. Aamir Khan’s supplements stack includes the following:-

  • Whey protein
  • Omega-3s
  • Iodine
  • Zinc
  • Multivitamin

The above-mentioned supplements contribute towards boosting muscle recovery and growth, combating inflammation, keeping metabolism levels in check, supporting the immune system, and making up for nutritional deficiencies.

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Final Words

Aamir Khan’s workout routine and diet plan is indeed an effective one. You too can design your fitness regime based on it. It will surely enable you to build your finest physique ever. Along with that, it will also keep your fitness levels on top.

Patience and consistency happen to be the cornerstones of Aamir Khan’s fitness regime. And if you too imbibe those elements in your training program and nutrition plan, you will surely get the kind of body that you desire to have.