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John Abraham Workout and Diet

A muscular actor in Bollywood India has a secret regime to build a body. Yes, Today we will see John Abraham’s diet plan and workout. He is well known to have the best physique.

John has transformed from lean to very muscular from 85kg to 96kgs via his workout and diet plan. After a successful modeling career, he made his debut in Bollywood in 2003 with Jism opposite Bipasha Basu.

With a weight of 175 pounds, John is well known for his muscular body in Bollywood.

A physique like this can’t be attained without a proper diet and nutrition. John has 5-6 meals in a day to keep his metabolism high and thereby ensuring he is always in an anabolic state.

If we want to have a good physique body then we need to concentrate on our diet and workout plan. John Abraham follows his diet plan and workout plan very strictly. he started gym and gaining muscle and weight very earlier. so if you want to have this kind of physique then follow the diet plan and workout plan like John Abraham.

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John Abraham Body Measurement

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John Abraham’s Weight is 95 kg (209 lb) And John Abraham Height is 183 cm.

  • Height – 183  cm. 
  • Weight – 95 kg. (209 lb)
  • Chest – 48 inches
  • Waist – 36 inches
  • Biceps – 18 inches

John Abraham Diet

  • Meal 1: Black coffee/Green Tea, 4 egg whites, 1 sweet potato
  • Meal 2: Whey protein and milk mixed equally
  • Meal 3: Chicken/fish grilled with roti. Sprouts, Dal, Roti, Sabzi
  • Meal 4: Black coffee/Green Tea, 4 egg whites, mashed potato, fruits
  • Meal 5: Whey protein and milk mixed equally
  • Meal 6: Boiled Chicken/Fish, 2-3 slices of brown bread
Now see how John Abraham’s muscles create. Now it’s time to see how he will hit his body in the gym with gym equipment. You can follow his workout according to your weight.

John Abraham Workout

Monday(chest and triceps)

  • Warm-up
  • Bench Press (6 sets)
  • 3 sets of inclined bench press of 15 rep
  • 3 sets of declined bench press of 15 rep
  • Dumbbell fly
  • Warm-up
  • 2 Sets of inclined dumbbells fly for 15 rep
  • 2 Sets of declined dumbbell fly of 15 rep
  • 3 Sets of Cable flies of 15 reps
  • 4 Sets of Triceps push down of 15 reps
  • 3 Sets of Dips of 15 reps

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Tuesday(Back and Abs)

  • 4 Sets of Bend over Barbell row of 15 reps
  • 4 Sets of pulls up of 12 reps
  • 4 sets of shrugs of 12 reps
  • 3 sets of crunches and leg raise of 12 reps

Wednesday(Cardio)

  • 30-minute treadmill running
  • 20-minute Bicycling
  • Abdominal workout
  • Crunches and lunges

Thursday(Legs)

  • 4 sets of Leg press of 12 reps
  • 4 sets of squats of 20 reps
  • 4 sets of extensions of 15 reps
  • 3 sets of leg curl of 15 reps
  • 3 sets of hack squats of 15 reps

Friday(Shoulders and Biceps)

  • 3 sets of overhead presses of 15 reps
  • 3 sets of seated military presses of 15 reps
  • 4 sets of dumbbells lateral of 15 reps
  • 4 sets of alternate dumbbells of 15 reps
  • 3 set of hammers of 15 reps
  • 3 sets of standing barbell presses of 15 reps

Saturday (Cardio)

  • 30-minute treadmill running
  • 20-minute Bicycling
  • Abdominal workout
  • Crunches and lunges

 Sunday (Rest)

After a workout, he would run for 20-25 minutes. Not running actually, brisk walking speed. If your main goal is to bulk up, and build muscle size, then you need to lift weights first and then do cardio at the end. You get a much better endurance training effect from running after lifting weights.

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