Kumail Nanjiani’s Workout Routine

With the release of the Marvel movie, Eternals lined up for November, Marvel fans are all excited for the superhero movie. But the excitement isn’t just limited to the fans, actors are alike high on excitement for its theatre release. Kumail Nanijiani, who would be making his entry into the list of Marvel superheroes through this movie is all excited to be a part of the Marvel family and the worldwide theatre release too!

We all are very well aware of his fitness transformation for the role of Kingo, the part that he plays in the Eternals. The photographs circulating on social media are evidence of his hard work and dedication to this role.

So what exactly did he do to get this ripped frame? This question has left perplexed everyone and to put a stop to all the confusion, we bring to you Kumail Nanjiani’s Workout Routine right here on your screens!

All you need is just to read and make your notes!

Today we bring you the exact workout routine that he follows to maintain his shredded physique!

Kumail Nanjiani’s Workout Overview

Kumail Nanjiani Workout
Kumail Nanjiani in an Instagram Photo (Kumail Nanjiani / Instagram)
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Getting a role in the Marvel Eternals series is an achievement that is commendable and takes a lot of impressive performance. His workout program helps him to stay in his best shape and to deliver his best performance. Kumail makes sure to work out 5 days a week, and his gym sessions usually last for over an hour.

He devotes different days to work on different body parts. This type of workout helps in increasing volume and bulking up of muscles.

The star also adds cardio to his workout plan and devotes his Friday to just that.

Weight training is also an important part of his routine and he does it for 5 days. Cardio helps to keep his metabolism fast and helps in burning fat. Whereas weight training helps in bulking and toning the muscles.

Here is a brief overview of his exercise routine:

  • Cardio – On Fridays, for 1-2 hours
  • Weight training – all days except Friday and Sunday
  • Sunday – rest

Kumail Nanjiani’s Workout Schedule

The actor makes sure to work out more than five days a week. That just sounds too perfect for an actor to be starred in the next Marvel movie. He has divided his training program into six days and he devotes his Sundays to complete rest.

Sundays help his muscles restore and provide his body adequate rest. The rest of the week is spent training his muscles by doing a series of exercises.

Below is a brief of Kumail Nanjiani’s Workout split that he follows every week.

  • Monday – back and traps
  • Tuesday – chest, and abs
  • Wednesday -legs and calves
  • Thursday -shoulders, and abs
  • Friday – cardio
  • Saturday – biceps, and triceps
  • Sunday – rest

This workout split helps him achieve his fitness goals.

Kumail Nanjiani’s Workout Routine

Kumail Nanjiani’s  Workout is pretty diverse and engaging just like his podcasts and humor. It is possible to get that body with the right amount of hard work and determination. The training involves a lot of exercises and to get you the same, given below is his workout plan. 

Go through it and make your notes!

Kumail Nanjiani Workout Routine

Kumail Nanjiani Workout Plan


Sets x reps

Monday: back and traps

Hex bar deadlift

4 sets x 6-20 reps

Hex bar farmers walk

4 sets x 50 meters

Barbell shrugs

4 sets x 6-20 reps

Straight arm cable pulldowns

4 sets x 6-20 reps

Dumbbell shrugs

3 sets x 12 reps

T – bar rows

3 sets x 12 reps

Tuesday: chest and abs

Bench press

4 sets x 6-20 reps

Incline dumbbell press

4 sets x 6-20 reps

Cable chest flyes

4 sets x 6-20 reps


4 sets x 6-20 reps

Hanging knee raises

3 sets x 26 reps

Sit-ups with twists

3 sets x 26 reps

Side planks

3 x 30 seconds each side

Wednesday: legs and calves

Back squat

4 sets x 6-20 reps

Walking weighted lunges

4 x 50 meters

Hamstring curls

4 sets x 6-20 reps

Seated calf raises

4 sets x 6-20 reps

Leg press

3 sets x 12 reps

Calf raises on leg press machine

3 sets x 12 reps

Thursday: shoulders and abs

Seated dumbbell press

4 sets x 6-20 reps

W press

4 sets x 6-20 reps

Lawnmower row

4 sets x 6-20 reps

Behind-the-back cable lateral raise

4 sets x 6-20 reps

Hanging leg raises

3 sets x 25 raises


3 sets x 25 raises


3 x  60 seconds

Friday: cardio

Treadmill/spin bike/elliptical/cardio circuit workouts

1- 2 hr

Saturday: biceps and triceps

Preacher curls

4 sets x 6 – 20 reps

Reverse grip cable pushdowns

4 sets x 6 – 20 reps

Standing alternating dumbbell curls

4 sets x 6 – 20 reps

Skull crushers

4 sets x 6 – 20 reps

Concentration curls

3 sets x 12 reps


3 sets x 12 reps

Sunday – rest

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These exercises are a great way to build body muscles. It predominantly consists of weight training with a balanced amount of cardio. The main focus of  Kumail Nanjiani’s training routine is to help him get a shredded physique. And this bodybuilding split helps him get that!


Kumail Nanjiani’s  Workout Routine might seem a lot perfect to be true but believe us, it just depends on you! If you are dedicated to your health,  and if you want to make some exceptional changes with great results, then you must surely get started on this!

We cannot promise you the exact physique but can surely say that the efforts won’t go in vain.

So put on your gym clothes and start grinding!

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