Vidyut Jamwal’s Workout Routine and Diet Plan

Vidyut Jamwal is a famous Bollywood personality who has carved a niche for himself in the genre of action movies. He is a trained martial artist who never fails to impress his fans with his jaw-dropping stunts and action sequences.

Vidyut is also quite popular amongst his fans for sporting a lean and muscular physique. Many of his fans have always been curious to know about his fitness regime.

So let’s get to know about Vidyut Jamwal’s workout routine and diet plan in detail. We are sure that by following his fitness regime you will be able to develop your physique both aesthetically and athletically.

Vidyut Jamwal's Workout Routine and Diet Plan
Vidyut Jamwal /

Vidyut Jamwal’s Workout Principles

Vidyut’s fitness journey started when he was just 3 years old. He started getting trained in the Indian martial arts Kalaripayattu which laid a strong foundation for his elite fitness levels.

At present, Vidyut Jamwal’s workout plan incorporates weight training and cardio. The former assist him in putting on lean muscle mass on his frame whereas the latter keeps his body lean and athletic.

Being an avid martial arts practitioner, Vidyut also practices Kalaripayattu and includes certain speed, mobility, and agility drills in his martial arts-oriented training sessions.

To build and maintain his strong and well-sculpted body, Vidyut hits the gym 4 times a week. Now let’s have a detailed insight into Vidyut Jamwal’s workout routine.

Vidyut Jamwal’s Workout Routine

Standing tall at 5 feet 11 inches and weighing around 158 lbs, Vidyut Jamwal has always been quite serious about maintaining his body both aesthetically and athletically. Well, that pretty much gets exhibited when he performs jaw-dropping action moves in both reel and real life.

Vidyut Jamwal’s workout routine includes the following training styles:-

Weight training

Just by looking at Vidyut’s wide shoulders and bulging biceps, anyone can easily get an idea that weight training must be an essential part of Vidyut Jamwal’s training routine. And that’s absolutely true as well.

However, Vidyut’s weight training regime is not just targeted toward making him lean and muscular. It also incorporates exercises and training protocols that promote strength gains. Well, that’s how he is able to swing a full cylinder with just one hand.

Vidyut follows a conventional ‘bro-split‘ in which he gets to train each of his muscle groups just once a week. His weekly workout split has been mentioned below. Let’s get to know more about it:-

Vidyut Jamwal's Workout Routine

Day 1- Back and Biceps

  • Chin-ups/Pull-ups- 3 sets of 8-10 reps
  • Cable rows- 3 sets of 6-10 reps
  • T-bar rows- 2 sets of 12-15 reps
  • EZ-bar curls- 3 sets of 8-10 reps
  • Hammer curls- 3 sets of 10-12 reps
  • Reverse barbell curls- 3 sets of 12-15 reps

Day 2- Chest and Triceps

  • Barbell bench press- 3 sets of 5-6 reps
  • Incline bench press- 3 sets of 6-8 reps
  • Cable crossovers- 2 sets of 12-15 reps
  • Lying triceps extensions- 3 sets of 10-12 reps
  • Rope pushdowns- 3 sets of 10 reps
  • Triceps kickbacks- 2 sets of 15 reps

Day 3- Legs

  • 20 minutes running on the treadmill
  • Barbell Squat- 3 sets of 10-12 reps
  • Romanian deadlifts- 3 sets of 10-12 reps
  • Dumbbell lunges- 2 sets of 8-10 reps on each leg
  • Dumbbell reverse lunges- 2 sets of 8-10 reps on each leg

Day 4- Shoulders

  • Seated dumbbell press- 3 sets of 6-10 reps
  • Front raises- 2 sets of 10-12 reps
  • Lateral raises- 2 sets of 10-12 reps
  • Upright rows- 3 sets of 6-10 reps
  • Barbell/dumbbell shrugs- 2 sets of 12-15 reps

Vidyut also performs certain bodyweight exercises along with their variations in his weight training regime. For instance, he loves performing regular push-ups along with variations like typewriter push-ups, archer push-ups, one-hand push-ups, etc.


Vidyut’s cardio routine is pretty simple in nature. It primarily includes functional exercises like running or walking that he prefers performing either on a treadmill or outdoors. Occasionally he even likes to go for a swim.

At times when he is required to get supremely lean for playing a movie role, he prefers relying on HIIT.

Vidyut performs cardio to keep his overall body fat levels low. That in turn gives his body a lean and mean appearance. It also contributes to keeping his cardiovascular endurance in check.

Martial Arts and Gymnastics

Vidyut’s training sessions have always been incomplete without the element of martial arts in them. To perfect his martial arts-related skills, he practices shadow boxing, punching or kicking on a heavy bag, and performing certain movement patterns of Kalaripayattu.

To keep his body agile and immensely athletic, Vidyut also performs gymnastics as a part of his training program. His gymnastics sessions include performing somersaults, cartwheels, handstands, back and front flips, etc. It also includes certain agility and mobility drills that work on enhancing Vidyut’s overall body balance, core strength, and flexibility.

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Vidyut Jamwal’s Diet Plan

Vidyut Jamwal's Diet Plan
Vidyut Jamwal /

To keep himself immensely fit and in great shape 24x7x365, Vidyut sticks to a nutritious and well-balanced diet plan. He never relies on food fads and crash diets to maintain his aesthetic physique and nor believes in those concepts as well.

Vidyut Jamwal’s diet plan has a higher proportion of proteins, a moderate proportion of carbs, and a lower proportion of fats. You might be surprised to know that Vidyut is a pure vegetarian.

Now before you start thinking about how he manages to feed his body adequate amounts of protein and that too on a vegetarian diet, let us tell you that he relies on food items like milk, lentils, soy products, and protein powder to serve that purpose.

As far as his carb intake is concerned, he ensures to derive it from food items like whole grains and rice. Consuming them keeps his body energetic to go through his intense training sessions and hectic schedules.

Vidyut eats around 6 smaller meals in a day. So let’s have a look at the food items that are included in Vidyut Jamwal’s meal plan:-

Meal 1- Pre-workout

  • 1 ripe banana/mango
  • 1 scoop whey protein
  • Milk (250 ml)
  • Muesli (50 grams)

Meal 2- Post-workout

  • Tofu (200 grams)
  • 1 scoop whey protein with milk/water

Meal 3- Breakfast

  • 4 idlis with coconut chutney

Meal 4- Lunch

  • 2 rotis
  • 1 bowl lentils
  • 1 bowl vegetables
  • Salad

Meal 5- Evening snack

  • Whey protein shake

Meal 6- Dinner

  • 1 roti
  • 1 bowl of green vegetables

Hydration is important

To keep his body well-hydrated, Vidyut drinks plenty of water throughout the day. This also helps him to maintain the health of his skin and hair.

Cheat meals

At times Vidyut likes to satisfy his taste buds by having cheat meals. But whatever he eats in his cheat meals, he makes sure to consume them in moderation. However, Vidyut likes to keep himself away from food items that are extremely fried or processed or have chemical ingredients and artificial sweeteners in them.

Vidyut Jamwal’s Supplements

Vidyut has always been a big believer in the effectiveness of relying on whole food items to fulfill one’s everyday nutritional requirements. Owing to this reason, he doesn’t over-rely on supplements.

However, he includes a few of them in his nutrition plan to make it more wholesome and complete. Vidyut Jamwal’s supplements stack includes the following:-

  • Whey protein
  • Multivitamins

Having a whey protein shake post his workout sessions fuels his muscles with essential amino acids that promote muscle recovery and growth. Similarly, having a multivitamin supplement feeds his body with essential micronutrients and also makes up for his nutritional deficiencies which at times arise owing to his busy schedule.

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Wrapping Up

So that was all about Vidyut Jamwal’s workout routine and diet plan. One of the best things about Vidyut’s fitness regime is that it promotes a holistic approach to staying fit. And if you too want to stay fit along with getting in great shape, the info mentioned in this post can serve you pretty well.

So structure your training program and nutrition plan based on the info given in this post and we can assure you that it will serve as one of the most effective fitness regimes that you have ever followed. Also make sure to stay consistent with it and it will surely elevate your fitness levels to newer heights along with transforming your physique completely.