Hrithik Roshan’s Workout Routine and Diet Plan

Hrithik Roshan is a world-famous Bollywood celebrity who has acted as a lead hero in numerous movies. Apart from being a great actor, he is also a fantastic dancer. He enjoys a fan base that spreads across the world.

Hrithik is also admired a lot for his immensely aesthetic physique. Owing to this reason, he is often regarded as the “Greek God of Bollywood”.

So let’s find out what goes into Hrithik Roshan’s workout routine and diet plan that provides him with a great physique. Let’s proceed.

Hrithik Roshan's Workout Routine and Diet Plan
Hrithik Roshan /

Hrithik Roshan’s Workout Principles

Until and unless it’s the requirement to portray a certain role, Hrithik never goes out of shape. And to maintain his fantastic physique he sticks to a training program that follows a holistic approach to fitness.

Hrithik Roshan’s workout plan focuses on muscle building and improving his overall athleticism. To serve that purpose, it primarily involves elements of weight training and cardio.

Hrithik Roshan’s Workout Routine

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Hrithik Roshan’s workout routine is indeed a well-structured one. And that’s how he is able to sport a physique that not only looks amazing but also performs optimally.

It includes the following training styles:-

Weight training

Hrithik’s rippling muscles are a clear indication that weight training has always been a crucial part of his workout regime. His weight training routine incorporates a wide variety of exercises that are performed with barbells, dumbbells, cables, kettlebells, TRX, and resistance bands/tubes.

Hrithik is a big admirer of performing bodyweight exercises as well. Exercises like bodyweight calf raises, pull-ups, pushups, lunges, inverted rows using a TRX, etc. have always been a part of his workout program.

Being a fitness fanatic, Hrithik never leaves an opportunity to hit the gym. No matter how hectic his day has been, he makes sure to go through his training sessions religiously.

Hrithik hits the gym 4 days a week. He trains each of his muscle groups just once a week. But he usually hits multiple muscle groups in each of his training sessions.

Now let’s have a look at Hrithik Roshan’s weekly workout routine:-

Hrithik Roshan Workout Routine

Monday- Chest, back and calves

  • Dumbbell bench press- 5 sets of 5-10 reps
  • Incline dumbbell flyes- 2 sets of 8-20 reps
  • Close grip lat pulldowns- 4 sets of 10-15 reps
  • Barbell rows- 4 sets of 6-12 reps
  • Dumbbell pullovers- 2 sets of 10-12 reps
  • Hypertensions- 3 sets of 8-15 reps
  • Standing calf raises- 3 sets of 15-20 reps
  • Seated calf raises- 3 sets of 15-20 reps

Tuesday- Legs

  • Leg extensions- 4 sets of 15-20 reps
  • Front/goblet squats- 5 sets of 12-20 reps
  • Leg press- 5 sets of 10-12 reps
  • Lying leg curls- 5 sets of 12-15 reps

Wednesday- Rest

Thursday- Shoulders, calves and abs

  • Overhead press- 5 sets of 6-8 reps
  • Lateral raises- 4 sets of 12-15 reps
  • Bent-over flyes- 3 sets of 15 reps
  • Upright rows- 3 sets of 8-10 reps
  • Standing calf raises- 3 sets of 15-20 reps
  • Seated calf raises- 3 sets of 15-20 reps
  • Weighted sit-ups- 3 sets of 20-25 reps

Friday- Arms

  • Skull crushers- 3 sets of 10-12 reps
  • Dive bombers- 3 sets of 10 reps
  • One-arm dumbbell overhead tricep extensions- 3 sets of 12 reps
  • Rope tricep pushdowns- 3 sets of 10-12 reps
  • Supinated grip cable tricep pushdowns- 3 sets of 12-15 reps
  • EZ-bar curls- 3 sets of 10-20 reps
  • Dumbbell curls- 5 sets of 15 reps
  • Cable curls- 3 sets of 12 reps
  • Concentration curls- 3 sets of 12-15 reps

Saturday and Sunday- Rest

Before getting started with any exercise, Hrithik ensures to perform 1-2 warm-up sets with lighter weights. This assists him in establishing a better mind-muscle connection.

Not going too heavy

When it comes to lifting weights, Hrithik seldom chooses to go heavy. This is because his workout routine is not focused on making him look bigger and bulkier. He is known for his lean and aesthetic body and to maintain it he chooses to lift light-moderate weights and performs a higher number of repetitions with them.


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While most people confine their cardio sessions to just running or walking on the treadmill, it’s not the case with Hrithik Roshan. He performs cardio to keep his body as lean as possible. After all, that’s how his ripped abs get exhibited whenever he poses shirtless.

Apart from running and walking both on the treadmill and outdoors as a part of his cardio routine, he also performs some other exercises to keep his cardio routine exciting.

To work on his cardiovascular endurance, Hrithik incorporates activities like swimming, beach walking, kickboxing, battle ropes, CrossFit, elliptical trainer, and many more.

Stretch it out

If you would have seen Hrithik performing some dance numbers, you would have got an idea of how flexible his body is despite being decently muscular. To serve that purpose, Hrithik ensures to stretch his muscles both at the beginning and the end of his training sessions.

Doing so not only keeps his body flexible but also protects it from any injury that arises out of muscle stiffness.

Change is the ‘key’

Hrithik keeps on changing his workout routine from time to time. By doing so he is not only able to shock his muscles but also keep his exercise routine exciting.

To add the element of change in his workout routine, he either switches up the exercises or increases/decreases the number of sets/reps or weights lifted on them.

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Hrithik Roshan’s Diet Plan

Hrithik Roshan's Diet Plan
Hrithik Roshan /

Just by having a glance at Hrithik’s ripped and chiseled physique, even someone who has little to no idea about physical fitness can clearly say that this man must be dead serious about his eating habits. And that’s true as well.

Hrithik Roshan’s diet plan is focused on keeping his body in tip-top condition both appearance-wise and performance-wise. It includes numerous food items that are loaded with different essential nutrients.

Hrithik’s diet plan has a major share of proteins. Being a non-vegetarian, his daily protein intake comes from eggs, fish, and chicken.

To maintain his lean physique, he keeps his everyday carb and fat intake medium-low. To assist in proper digestion, he includes fibrous food items like sprouts, broccoli, and spinach into his nutrition plan.

Now, let’s have a detailed overview of Hrithik Roshan’s daily meal plan:-

Meal 1- Breakfast

  • Protein shake
  • 4-6 egg whites
  • 2 slices of brown breads
  • Corn flakes with milk
  • Fresh fruits

Meal 2- Lunch

  • Lentils
  • Green veggies
  • 2 chapatis
  • Chicken breast
  • Fish platter
  • Caesar salad


  • Fruit platter
  • 4 egg white sandwiches
  • Protein shake

Meal 3-Dinner

  • 6 egg whites
  • Half chicken/fish stirred with vegetables


Hrithik likes to munch on snacks in between his major meals. But he always chooses to include only healthier food items in his snacks. His most preferred snack is a platter of fresh fruits and nuts.

Foods to avoid

To ensure that he doesn’t over consume fat or bad calories, he keeps his daily oil intake to a bare minimum.

Similarly, sugar and salt are an absolute no-no in Hrithik’s diet chart. After all that’s how he is able to maintain his ripped Greek God-like body. Owing to this reason, he stays away from consuming junk foods.

Cheat meals

No doubt Hrithik indeed has one of the most aesthetic bodies in Bollywood. But at times even he likes to enjoy cheat meals. He likes to feast on food items like cookies, chocolates, muffins, etc. on his cheat days. Recently, he was seen relishing a samosa on a celebrity talk show.

But Hrithik always ensures that he consumes those food items in moderation. He doesn’t overfeed his body with those and also ensures to spend an extra hour in the gym the very next morning after eating those food items.

Stay hydrated

Hrithik knows the importance of staying hydrated. And to serve that purpose, he drinks at least 8-10 glasses of water every single day.

Hrithik Roshan’s Supplements

To ensure that his nutrition plan is as perfect as it can be, Hrithik incorporates a few supplements into it. Doing so enables him to fetch his body adequate amounts of nutrients.

Hrithik Roshan’s supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • Multivitamins
  • Omega-3s

Hrithik likes having a whey protein shake 1-2 times a day to fuel his body with adequate amounts of proteins. It also helps him in avoiding hunger pangs. At times he also sips BCAAs in between his workouts to keep his body in an anabolic state.

A multivitamin supplement on the other hand helps Hrithik to cover up his nutritional deficiencies. It also fetches his body with various micronutrients.

Hrithik also includes an Omega-3s supplement into his nutrition plan which combats inflammation and keeps the health of his eyes, skin, and hair in check.

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Final Words

We expect that by now you would have known a lot about Hrithik Roshan’s workout routine and diet plan. But his fitness regime is not just confined to training and dieting. He also ensures to give adequate rest to his body.

And if you intend to rely on his fitness regime to get in great shape, you would have to follow suit. If your training, diet, and rest are on point you can certainly attain the fitness levels that you are aspiring for.

So structure your fitness regime based on the info mentioned in this post and make a few modifications to it that can cater to your fitness goals. It’s time to get started.