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Zack Khan Diet & Intense Workout Routine

The variety of food is included in the massive Zack Khan diet. His diet has been a variation of carbs like oats, potatoes, sweet potatoes. He has been eating fibrous carbs like broccoli. The famous bodybuilder known as Zack KING Khan.

Every bodybuilder has a perfect bond of workout & a nutritious diet. Zack has also the bond of both. So the workout routine that Zack Khan workout routine is a little bit intensive for a beginner.

Who is Zack Khan?

Zack Khan aka Zack King Khan is IFBB Professional bodybuilder. He was born and raised in Kashmir, Pakistan. He has a second nickname ‘The Freak’.

He won first place at the IFBB UK British Championships in 2009. He currently lives in Sheffield, United Kingdom. The Nutrex Research company sponsors him.

When Zack was inspired by famous bodybuilders like Arnold and Stallone, He started to train himself at home. After 1 year he joined the local gym.

  • Nationality: Will get soon
  • Profession: IFBB Professional Bodybuilder & Sponsored Athlete
  • Date-of-Birth: July 1, 1980

When he was training in the gym, he was offered to participate in a bodybuilding competition. But he refused it and for days that he worked out for himself.

Fortunately, the gym owner convinced Zack to participate in the competition. Following that, he participated in and won his first competition.

I enjoyed it so much that I’ve never looked back since,” Khan said.

Khan injured his knee during a set of hack squats while training for his pro debut in 2010, and it was uncertain whether he’d ever return to the stage again.

Zack Khan Accomplishments

  • 2013 IFBB Dallas Europa Supershow – 7th
  • 2009 IFBB UK British Championships – 1st
  • 2008 IFBB UK British Championships – 4th
  • 2007 IFBB UK British Championships – 2nd
  • 2005 IFBB UK British Championships – 2nd
  • 2004 NABBA Mr. Universo – 6th
  • 2002 IFBB UK British Championships – 3rd
  • 2001 IFBB UK British Championships – 2nd
  • 2000 IFBB UK British Championships – 4th
  • 2000 Mansfield – 2nd
  • 1999 Mansfield – 2nd
  • 1998 Mansfield – 1st

Zack Khan Body Stats

Height 5’11” (176 cm)
Weight 280 – 310lbs
Arm 24 inches
Chest 61 inches
Waist 34 inches
Thighs 32 inches

Zack made his PRO debut in 2013 by place at seventh position in Europa Supershow. After the injury, He came back with the determination and great strength.

He’ll be top again. Because he deserve it as we can see, He worked hard to achieve his dreams. Today he has personal gym in UK.

Zack Khan Diet

Diet is the most important thing while preparing for bodybuilding. There are lots of other nutrients that matter when dieting. So let’s explore the Zack Khan’s nuritious diet.

Zack’s diet has 6-7 meals in a single day. That, He consumes withing the breat between 2-3 hours. He beleives in eat fresh fruits rather than its juice.


Zack was asked about his diet once, Where he told that, He took his healthy carbs from oats, potatoes, sweet potatoes & from broccoli.

  • Oats
  • Potatoes
  • Sweet Potatoes
  • Broccoli


Protein is very important while dieting for bodybuilding. Because it works like power fuel. Zack’s protein comes from the foods like chicken breast grilled, turkey, beef, steak, mackerel.

  • Chicken breast grilled
  • Nutrex protein powder
  • Turkey
  • Beef
  • Steak
  • Mackerel

Simply put, good whole foods. Zack also consumes fruit as part of his diet. You are not sacrificing any aspect of your diet, and it is not monotonous to eat chicken, turkey, or potatoes again and again.

Zack Khan Workout

Make sure you stay hydrated throughout workouts by consuming water or energy drinks before you begin your workout or training program.

Also, remember to warm up by exercising and cool down by stretching your muscles out, as this can assist you to avoid injury during your workout or exercise.

Workout/Training Split

  • Monday: Chest & Triceps workout
  • Tuesday: Quads & Calves workout
  • Wednesday: Cardio & Abs workout
  • Thursday: Back & Biceps workout
  • Friday: Shoulders & Hamstrings workout
  • Saturday: Rest
  • Sunday: Off

Bench Press

When it comes to chest day, He warm up his body by hitting light set of dumbbell flyes, shoulder presses, and triceps pushdowns. He does each exercise for 4 times with 10 reps per exercise.

“I’m just trying to warm up all the muscles used when I train my chest,” – Zack

He does his bench presses with full energy but as a warm up. Zack hits 10 reps per exercise untill failure. He hits both of side of his body. When it comes to final set he’ll drop the weight and go untill the failure.

Chest Workout

  • 5-6 sets & 10-20 reps: Bench Press
  • 3-4 sets & 8-15 reps: Incline Hammer Press
  • 4 sets & 15 reps: Pec-Deck Flye
  • 4 sets & 15 reps: Flat Dumbbell Flye
  • 2 sets & 20-40 reps: Dip


When it chest day the last exercise of Zack is dips. Which he will perform using either a dip machine or a standup dip station.

“I’ll do two sets for 20–40 reps per set, depending on how strong I’m feeling. The point is, I’ll take each set to failure. And that’s my chest workout, yeah.”

Cable Flye

“If I did fat dumbbell flyes last week, Monday, this Monday I’ll do cable flyes. Either exercise, you don’t need to go too heavy. You want to concentrate on the contraction and squeeze at the top of the rep. It’s like hugging a tree. At the top of the rep, hug the tree, extend your elbows straight, push your chest together and squeeze it.”  – Khan Said.


It’s not easy to become like him in a day or two. But he had to work hard for years to achieve his shredded and muscular physiques. After looking at Zack King Khan diet and Zack King Khan workout routine , we can conclude that if we want to be like him, we must work hard for it, and his daily routine inspires and motivates us to achieve a healthy body.

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