Tiger Shroff’s Workout Routine and Diet Plan

Jai Hemant Shroff popularly known as Tiger Shroff is a well-known Bollywood actor who is known for his high-octane action movies and impressive dance moves.

With his lean and muscular physique, he has inspired many youngsters to get started with their fitness journey.

But many of them are curious to know about what goes into Tiger Shroff’s workout routine and diet plan. So stay with us as we give you a detailed overview of them through this post.

Let’s get started.

Tiger Shroff's Workout Routine and Diet Plan
Tiger Shroff / Instagram.com

Tiger Shroff’s Workout Principles

Right from the time Tiger started his journey into the movies business, he has never been spotted out of shape. So no matter whether he is prepping for a movie/photoshoot or vacationing on the beach side, he always sports a lean, muscular and athletic physique.

Tiger Shroff’s workout plan incorporates exercise styles including weight training, cardio, martial arts, gymnastics, parkour, and dancing.

He trains 5-6 days a week and each of his workout sessions extends for around 60-90 minutes.

Tiger Shroff’s Workout Routine

Tiger Shroff’s workout routine is quite an intense one. In most of his training sessions, not only he lifts heavy weights but also performs numerous exercises for each muscle group.

Tiger follows a bro-split which enables him to dedicate a certain day to each of his muscle groups. Now, let’s find out what his workout routine for the week looks like:-

Tiger Shroff's Workout Routine

Day 1- Back

  • Deadlifts- 4 sets of 3-8 reps
  • Wide-grip pull-ups- 4 sets of 10-12 reps
  • Lat pulldowns- 4 sets of 10 reps
  • One-arm dumbbell rows- 4 sets of 10-12 reps
  • Seated cable rows- 3 sets of 12 reps

Day 2- Chest

  • Flat dumbbell bench press- 4 sets of 4-8 reps
  • Incline dumbbell press- 4 sets of 6-12 reps
  • Machine presses- 4 sets of 12 reps
  • Cable crossovers- 4 sets of 15 reps

Day 3- Legs

  • Barbell squats- 4 sets of 4-8 reps
  • Barbell step-ups- 4 sets of 8-10 reps
  • Lying leg curls- 4 sets of 12 reps
  • Leg press- 4 sets of 10-12 reps
  • Standing calf raises- 4 sets of 15 reps

Day 4- Arms

  • Barbell curls- 4 sets of 8-12 reps
  • Hammer curls- 4 sets of 12 reps
  • Cable curls- 3 sets of 12-15 reps
  • Close grip bench press- 4 sets of 8-12 reps
  • Skull crushers- 4 sets of 12 reps
  • Tricep pushdowns- 3 sets of 12-15 reps
  • Reverse curls- 4 sets of 12-15 reps

Day 5- Shoulders

  • Overhead dumbbell/barbell press- 4 sets of 8-12 reps
  • Front raises- 3 sets of 12-15 reps
  • Lateral raises- 4 sets of 12 reps
  • Rear delt flyes- 3 sets of 15 reps
  • Dumbbell shrugs- 4 sets of 12-15 reps

Day 6- Abdominals

  • Crunches- 4 sets of 20-25 reps
  • Hanging leg raises- 4 sets of 15 reps
  • Seated leg tucks- 3 sets of 15 reps
  • Russian twists- 3 sets of 20-25 reps

Tiger makes it a point to train under an experienced coach. This enables him to perform the exercises with correct form and that too with maximum muscle stimulation.


Tiger Shroff's Fitness
Tiger Shroff / Instagram.com

To keep his body lean by burning off excess fat from his frame, Tiger performs his cardio routine right after waking up in the morning. He runs and brisk walks on a treadmill for 30-45 minutes to serve that purpose.

Doing so also helps him to keep his cardiovascular endurance in check. His cardio routine also involves exercises like elliptical and cycling on a stationary bike.

Martial Arts

Tiger Shroff‘s high-flying kicks have resulted from the numerous hours he dedicates to his martial arts-oriented training sessions. He is a trained taekwondo practitioner and also performs boxing, kickboxing, and a little bit of wushu.

Tiger’s martial arts training routine includes heavy bag work, speed bag work, sparring, and practicing punching and kicking combos.


Tiger’s physique is not only lean and muscular, but it is also able to perform numerous jaw-dropping stunts with great ease. And for that purpose, he has to keep his body flexible and agile.

To work on his overall flexibility and agility he resorts to performing gymnastics and parkour. In those of his training sessions, he practices skills like splits, somersaults, back flips, front flips, cartwheels, gainers, wall running, and many more.


Tiger is also a huge sports fanatic. He never leaves an opportunity to play a certain sport whenever he gets a chance. He loves playing football, cricket, basketball, table tennis, and volleyball.

Playing a sport also keeps him supremely fit and athletic and that contributes a lot towards maintaining his elite fitness levels.


Tiger Shroff’s fluid dancing moves have never failed to impress his fans and followers. To perfect them, he reports to his dancing sessions and dances his heart out.

Dancing provides him with a full-body workout and also assists in uplifting his mood.

Don’t miss:

Hugh Jackman’s Workout and Diet Plan
Kartik Aaryan’s Workout and Diet Chart
Hrithik Roshan’s Workout Routine and Diet
Shah Rukh Khan’s Workout and Diet Plan

Tiger Shroff’s Diet Plan

Tiger Shroff's Diet Plan
Tiger Shroff / Instagram.com

Tiger’s dedication to following his diet plan can be known from the fact that he doesn’t even eat a cake on his birthday. He has always been extremely serious about following his diet plan and seldom ditches it.

Tiger Shroff’s diet plan keeps on changing as per his fitness goals. When he is training to gain muscle mass, he ups his overall intake of carbs and proteins. On the contrary, when it comes to maintaining the leanness and muscularity of his body, he slightly decreases his carb intake.

His diet plan has very little amount of fats and that too comes only from good and nutritious sources.

To fetch his body with adequate amounts of proteins, Tiger consumes food items like lentils, eggs, chicken, and fish. His carb intake comes from boiled vegetables and sources of complex carbs like oatmeal, brown bread, and brown rice. However, he usually restricts his carb intake after 5 pm.

Tiger consumes 4-5 major meals in a day. Now let’s have a look at all the food items that are an essential part of Tiger Shroff’s meal plan:-

Meal 1- Breakfast

  • 6-8 egg whites omelet
  • Oatmeal

Meal 2- Lunch

  • Brown rice
  • Boiled vegetables (like zucchini, lettuce, broccoli, etc.)
  • Chicken/fish

Meal 3- Pre-workout

  • Protein shake (made with whey isolate)

Meal 4- Post-workout

  • Chicken salad

Meal 5- Dinner

  • Chicken/fish
  • Boiled vegetables

Tiger also makes it a point to drink plenty of water throughout the day to keep his body adequately hydrated.


Instead of just relying on his major meals, Tiger also eats some healthier snacks in between them. His most preferred ones are fresh fruits, whey protein shakes, nuts, avocados, protein bars, dry fruits, etc.

Cheat meals

Tiger likes to have a cheat meal once a week. On his cheat days, he eats whatever he feels like eating. His most preferred cheat meal is big fat pizza. He likes having it with ice cream. Since Tiger has a sweet tooth, he also likes to munch on dark chocolate on his cheat days.

Food items to avoid

Tiger is a teetotaller. He doesn’t consume any kind of alcoholic beverages that are loaded with empty calories or can take a toll on his ripped physique.

Food items that are filled with refined sugar, artificial sweeteners, and chemical additives or are excessively fried or processed are an absolute ‘no-no’ in his diet chart.

Tiger Shroff’s Supplements

By looking at Tiger’s muscular and chiseled body anyone can be pretty sure that this guy must be sticking to an extremely nutritious diet plan. And that’s pretty true as well.

To make his nutrition plan as wholesome as possible, Tiger relies on the following supplements:-

  • Whey protein
  • BCAAs
  • Multivitamins

The above-mentioned supplements contribute towards promoting muscle gains, keeping the body in an anabolic state, facilitating strength gains, and fetching the body with certain micronutrients along with countering the ill effects of nutritional deficiencies.

Don’t miss:

Aamir Khan’s Workout Plan and Diet
Vidyut Jamwal’s Workout and Diet Chart
Salman Khan Workout and Diet Chart
John Abraham Workout and Diet Plan

The Bottom Line

Now before you start copying Tiger Shroff’s workout routine and diet plan as it is, we would recommend you make slight modifications to it based on your training experience and fitness goals. We would also suggest you increase your training intensity and training volume gradually.

Last but not least, you would have to be consistent with sticking to your fitness regime. This is because you cannot expect to earn a physique like that of Tiger’s overnight. But if you stay consistent with your training program and nutrition plan, you would surely earn the gains that you are striving for.