Hrithik Roshan Workout Routine & Diet Plan |

Hrithik Roshan Workout Routine & Diet Plan

Hrithik Roshan ranks 3rd on the World’s Most Handsome List

Roshan born on January 10, 1974 has well toned & fantastic body that has came up only because of Hrithik Roshan’s intense workout routine.
Seen in many athletic roles in various films such as Agneepath (2012) and now for the upcoming movie Krrish 4 shows fine body of Hrithik Roshan which is incredible result of Hrithik Roshan’s Workout Routine.

With super chiseled abs and admirable back strength Hrithik Roshan gave full commitment for his key to fitness. 

Hrithik Roshan Diet Plan

Being a person with a sensitive and discriminating taste, Hrithik does not like to give up his favorite foods to acquire the desired physique. He has a  great liking for sweet foods including ice creams and chocolates. Therefore, with a desire to get into the best possible shape for the movies, he hired Kris Gethin as his trainer and later Marika Johansson as his nutrition

Under Gethin’s guidance, Hrithik’s diet plan included 100g of meatalong with some healthy sources of carbohydrates, such as a cup of pasta or rice, spinach, broccoli and sprouts. After sticking to this routine for 2-3 weeks, he switched to a normal diet plan having foods such as meatballs, pancakes, fish, 7 egg whites, yogurt, and 2 slices of toast together with some supplements like glutamine, multivitamins, and protein powders. Apart from being rich in nutrients, his diet regime was not sort of taste or variety.

Hrithik Roshan Diet Chart

Depending on his body weight and condition, his nutrition plan was changed every week.





Egg White 


Fish Fry 


Complex Carbs



Brown Rice

Brown Rice



Hrithik Roshan Gym

Workout Plan

With a well defined goal to enhance his stamina, endurance, flexibility, strength and achieve a well-developed, athletic body, Hrithik
started working out in gym strenuously under the guidance of his fitness instructor. The workouts were quite extreme, specifically when he prepared for his shoots. 
He allocated four days a week for exercises, splitting his workouts into two sessions a day. Even though his training plan was frequently altered according to his strength levels, he performed 20-25 minutes of cardio
workouts after having breakfast as well as in the evening. His workouts were emphasised on Crossfit, cardio work, and weight training. As Hrithik had past injuries, special care was taken so that he could perform the workouts with the right technique. A myriad of warm-up exercises including lunges, single-legged squats, and smith machine squats were done to relax his joints and cutting down the chances of aggravating his injuries. After rigorously training for 10 weeks with Kris, Hrithik managed to cut down his waist by 6 1/2-inches, losing about 10 kilos of weight.

Hrithik Roshan Workout


Crossfit training 5 times a week: Bungee Sprints,TRX Drills, Sandbag Drills, Cone Drills, Sledge Hammer Drills, Jacobs Ladder Drills, Tire Flips, Plyometrics, Shoulder Press, Kettlebell Swings, Power Bag Exercises,
Bear Crawls, T-Bar Anchor Swings,Kickboxing.

Monday – Back, Chest, & Calves (1-3 sets of exercises with around 10 reps): Incline dumbbell flyes, dumbbell bench press,bent-over barbell row, underhand cable pulldowns, back extensions, calf raises in both seated and standing postures

Tuesday – Legs (2-5 sets of exercises with 12-15 reps): Seated leg tucks, leg press, leg curls, leg extensions, hack squat

Wednesday- Rest

Thursday – Abs, Shoulder and Calves (2-3 sets of exercises with 12reps): Barbell military press in seated position, side lateral raise, upright barbell row, weighted sit-ups, reverse flyes, seated as well as standing calf raises.

Friday – Arms (2-3 sets of exercises with 10-15 reps): Dumbbell pullover, overhead triceps extension using cable rope, lying triceps extension with cable, straight-arm pulldown, dumbbell triceps extension in a standing position, concentration curls, alternate bicep curl with dumbbell, standing bicep curl with cable.

Hrithik Roshan Bodybuilding Tips

As Hrithik says, transforming your body is easy with consistent
training but you should be mindful of unhealthy foods and avoid the temptations
of fast foods to stay fit and healthy.

I have 1+ years of experience in web content and online marketing arenas. With speciality in Health and Wellness.
All post from this user

One thought on “Hrithik Roshan Workout Routine & Diet Plan

  • January 5, 2017 at 5:15 pm

    He is the top hero in Bollywood. And I like his film, Krish. And am a great fan of Hrithik Roshan. Thank you for sharing this post with us. And I really enjoyed your blog.

Write Comment