John Abraham Workout Routine and Diet Plan

Wanna look like John Abraham? Here we designed a workout routine that suits your body fitness goal. 

It is not a secret that John Abraham has the most adorable men’s physique in Bollywood. He is the macho of Bollywood or we can say the Beast of Bollywood.

John Abraham started his career by modelling. After appearing in several ads he got his first role in the erotic thriller film Jism, which is released in 2003. After that he starred in Dhoom. That film is a huge commercial success.

Dhoom gave a drastic boost to John’s career. Followed by Dhoom he acted in several commercially successful films. He is one of the most successful actors in India.

Because of his aesthetic physique and sincerity he established himself as a most influential fitness icon in Indian film industry.

He always maintained that look. Even in tight schedule he never skip workouts. In an interview with Times of India he said that, he is always addicted to fitness and it is his drug. Definitely he is a fitness freak and he loves that.

John Abraham Workout Routine and Diet Plan

John Abraham Body Stats

Born: 17 December 1972
Age: 50 years

Body measurements approx.

  • Height: 1.83m
  • Weight: 95 Kg
  • Chest: 48 Inches
  • Waist: 36 Inches
  • Biceps: 18 Inches

Everybody knows John is an atheist, to him fitness is his ultimate religion and his chanting mantra is “healthy life is like a tripod – good food, good sleep and a good workout routine” For him, gym is the temple and working out is the worship.

Without any exaggeration lets discuss about John Abraham’s Fitness Tips.

John Abraham workout and diet plan

John Abraham’s Fitness Tips

John Abraham’s Diet Tips

According to him for achieving the desired look, you need to focus more on nutrition part than training. Only 40% is rely on training part the remaining 60% depends entirely on your diet part. Without following proper diet you can’t achieve your fitness goal.

Balance is the key

Your diet should be rich in protein and carbohydrates. For getting all essential nutrients it is recommended to include more veggies and fruits. The trick lies on the carb balance not on limiting nutrients.


Breakfast is the most important meal of the day. Even in tight shooting schedule John find time to have a protein rich breakfast. You may add egg whites for protein, which is a BCCA rich food. It will help you to recover from muscle soreness. Including fruits in breakfast is also a healthy way to get good fructose.

Fuel your body

In order to cope up with intense workout routine you should fuel your body. Lack of nutrients, protein etc. may leads to injury. A nutritious post workout meal is a must.

Cut carbs tactically

You don’t need to cut carbs entirely to achieve that aesthetic look. Everybody loves carbs. Especially in Indian diet it is very difficult to avoid them. You can take them early in the day so you will get whole day to burn that calories.

Water Intake

Water is essential for muscle building and its maintenance. It will also help your skin and hair health. Taking extra water can also boost calorie burning, helping you to lose some extra weight.

Supplementation part

For achieving the physique in Force 2 he consumed about 25 to 30 egg whites per day. But now he dropped to a tenth of that. Since John does not eat meat, for protein he entirely depends on fish and egg whites. As a supplement John prefers whey protein and protein bars.

Fight your weakness

It is okay to have occasional cheat meals but it doesn’t mean you can have it every day. Yes, for achieving your fitness goal you have to sacrifice. You must avoid all kinds of fried junk foods and sugary foods. It is a must.

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John Abraham’s Workout Tips

Prefer slow and steady progress

In long run slow and steady progress wins the race. If you try to put muscle mass so quickly or try for rapid fat lose, the chances for joint injuries and hormonal imbalance will be higher. So it is better to focus on low and steady progress.

Never forget about your legs

Everybody hates training legs. First thing you should remember that if you train large muscle groups (legs) your testosterone levels shoots up. That is you can never have a good physique without good legs.

Change your workout plan frequently

As you progress with a certain workout plan for several months, your body will get adapted to the way of training. As a result you will not see any results. So after few months of training you should change your workout plan. The fundamental idea is that you should keep your body guessing as it adapts to your workout routine.

Note: Depending on the role celebrities tend to change their diet plan and workout routine frequently.

John Abraham Workout Routine and Diet Plan

John Abraham Workout Routine and Diet Plan

Fitness is a way of life not a phase of life. Click to Tweet 

John Abraham Diet Plan

John Abraham Meal Plan
BreakfastTea, 3 egg whites, potato, fruits
After 2 hrWhey protein shake and 2 egg whites
LunchFish, veggies, roti, sprouts
EveningTea, egg whites, potato/evening snack and fruits
Dinner (Before 9.00 pm)Fish with roti, veggies
Pre WorkoutCarb
Post WorkoutWhey protein shake, protein bar and 3 egg whites

John Abraham Workout Routine


  • For cardio John Abraham recommends cycling, each day he cycle about 15-20 min to burn around 300 to 400 calories. When he can’t go outside he do cardio in stationary bike. In addition to burning that excess calories cycling can also help to strengthen your legs.

Workout Plan:

Day 1: Chest (12x10x10)

  • Barbell chest Press
  • Dumbbell Chest Press
  • Incline bench press
  • Incline dumbbell press
  • Decline dumbbell press
  • Dumbbell fly
  • Cable fly

Day 2: Back and Abs 

Back: 12x10x10

  • Pull-ups
  • Wide grip lat pulldown
  • Cable row
  • Barbell row
  • Dumbbell row

Abs: 15x15x15

  • Russian twist
  • Decline weighted crunches
  • Hanging leg raises

Day 3: Legs 12x10x10

  • Squat
  • Lunges with weights
  • Leg extension
  • Lying leg curls
  • Leg press
  • Calf raises

Day 4: Shoulders and Abs

Shoulder: 12x10x10 

  • Military shoulder press
  • Arnold press
  • Front raises
  • Lateral raises
  • Bent over rear delt raises
  • Dumbbell shrug

Abs: 15x15x15

  • Hanging knee raises
  • Bicycle crunch
  • Knee hugs
  • Wood chopper

Day 5: Biceps and Triceps – 12x10x10 

  • Barbell curl
  • Alternate arm dumbbell curl
  • Preacher curl
  • Spider curl
  • Skull crusher
  • Cable pushdown
  • Alternate arm triceps dumbbell extension
  • Cable rope overhead triceps extension
  • Reverse curls
  • Wrist curls

Day 6: Rest

Day 7: Rest

There is no shortcuts when it comes to bodybuilding. It requires years of training. 

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