Jinder Mahal's Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: November 22, 2023
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Whether winning over the crowds with a comedy gimmick with the Three Man Band (3MB) or earning the crowd's respect as the main event maharaja after packing on some serious muscle mass, Jinder Mahal has already earned his spot in pro wrestling history.

After struggling with his demons and losing his spot on the WWE roster, Mahal beefed up and made some serious changes that earned him both the belt and an impressive physique.

So what did Jinder Mahal do to get into such ridiculous shape? Read on to find out.

Quick Summary

  • Jinder Mahal's workout routines examples are inverted rows, kettlebell presses, dip machines, hammer curls, hack squats, back extensions, barbell deadlifts, and low cable crossovers.
  • Mahal focuses on the following meals; salmon, chicken breasts, oatmeal, sweet potatoes, meats, bananas, black coffee, vegetables, ahi tuna, and brown rice.
  • Jinder takes various supplements like BCAAS, pre-workouts, multivitamins, whey protein, and digestive enzymes.

His Stats

Jinder Mahal is the ring name for the Canadian wrestler Yuvraj Singh Dhesi.

He has held the WWE championship, the WWE US Championship, and the WWE 24/7 Championship.

In his time away from the WWE, he was also the Pro Wrestling Alliance Champion.

He is only the second wrestler of Indian descent to hold the WWE's title belt and underwent an incredible transformation in his time away from the company before returning and earning the top spot.

Mahal stands at 6 ft and 6 inches and weighed around 234 lbs at his peak.

Jinder Mahal's Workout Routine

Barbell bench press workout, Kettlebell press, and a woman lifting a barbell

Jinder Mahal has said that he works out six days a week with one rest day. We only have an outline for five days as the former WWE Champion keeps changing his routine to keep his body and workout at peak performance.

The musclebound Mahal has said that he likes to begin his day with half an hour of cardio on an empty stomach.

This is followed by an hour to an hour and a half of strength training and finished with 30 minutes of stretching and a stint in the sauna or steam bath to recover and relax.

Day 1: Shoulders

  • Clean & Jerk - 5 sets of 10-15 reps
  • Kettlebell Press - 4 sets of 15-20 reps
  • Arnold Dumbbell Press - 4 sets of 10-20 reps

Day 2: Chest

  • Low Cable Crossover - 4 sets of 10-15 reps
  • Barbell Bench Press - 4 sets of 15-20 reps
  • Dumbbell Bench Press - 4 sets of 20 reps
  • Butterfly - 4 sets of 20-25 reps
  • Dumbbell Fly - 4 sets of 15 reps
  • Barbell Rear Delt Row - 4 sets of 15 reps

Day 3: Back

  • Inverted Row - 4 sets of 15-20 reps
  • Barbell Deadlift - 4 sets of 15-20 reps
  • Bent Over Arm Long Bar Row - 4 sets of 15 reps
  • Back Extension - 4 sets of 15-20 reps

Day 4: Arms

  • Cable Preacher Curl - 4 sets of 20 reps
  • Dip Machine - 3 sets of 20 reps
  • Barbell Curl - 4 sets of 15-20 reps
  • Decline EZ Bar Triceps Extension - 4 sets of 20 reps
  • Hammer Curl - 4 sets of 15-20 reps

Day 5: Legs

  • Squat - 4 sets of 15 reps
  • Standing Weighted Calf Raise - 5 sets of 15 reps
  • Hack Squat - 4 sets of 15 reps
  • Leg Press - 5 sets of 20 reps

On the sixth day, you should focus on muscle groups or exercises that improve overall strength or core training.

As long as you maintain the morning cardio and around two hours of strength training, you can make the workout fit your routine.

Related: Liam Hemsworth Workout and Diet: Get in Shape Like a Star

His Workout Principles

The life of a professional wrestler is a tough one, and Jinder Mahal has spoken about having to keep up with the other great champions of the WWE, the likes of Randy Orton and John Cena. It's not enough to get in great shape, but you have to stay there too.

"WWE athletes are truly world-class athletes, and to be on the same level as them, my training has to be at par. And if I want to be a champion, I have to be out-training them."

- Jinder Mahal

Jinder Mahal packed on some serious muscle when he was dropped from the WWE roster. He came back looking better than ever, and a few fans took to accusing the champ of taking the easy way out and resorting to PEDs or steroids.

He has hit back saying it was hard work every day at the gym that built this body.

"I don't think people realize the hard work that goes into it. Nobody sees the work I'm putting in the gym."

- Jinder Mahal

Jinder Mahal's Diet Plan

Chicken breast, oatmeal diet, and a rice meal

Jinder Mahal has spoken very openly about the strict diet and lifestyle choices to get into such incredible shape. It meant being very prepared and bringing his food with him on the road.

The diet is plain, high protein, but with no room for cheating. However, he has since said that he now allows a cheat meal every two weeks or so.

When he started his journey towards a fitter and meaner version of himself, he had a little help.

He used a meal prep company, Nutrition Solutions, to help him with his time management and knowing what food to eat, such as brown rice and chicken.

He made the most significant changes by ditching alcohol entirely and making sure he was drinking at least two gallons of water every day.

Foods For Focus

  • Oatmeal
  • Sweet Potatoes
  • White Rice
  • Brown Rice
  • Chicken Breast
  • Salmon
  • Ahi Tuna
  • Whey Protein
  • Vegetables
  • Bananas
  • Water
  • Black Coffee
  • Meats

Foods To Avoid

  • Alcohol
  • Processed Foods
  • Junk Food
  • Empty Calorie Foods
  • Fatty Foods
  • Refined Sugar

Nutrition Principles

Jinder Mahal wasn't prepared to fail because he prepared himself for success. Every day he would bring 6-pack coolers filled with ice and all of his meal options with him on the road.

His diet and routine were strict, and he knew he couldn't afford to risk having to eat out somewhere he couldn't get what his body needed.

"It is a lot of work, but it's totally worth it because I see the changes in my physique."

- Jinder Mahal

Another strict aspect of the Jinder Mahal diet plan is eating smaller meals consistently throughout the day. He eats 7-8 meals a day, all of which provide 30g of carbs and 30-40g of protein at around 350-400 calories each.

He says he never feels full but never feels hungry, which keeps him burning fat and building muscle.

"One day, I just decided I was going to quit drinking, focus on my health, and start dieting again."

- Jinder Mahal

What Supplements Does He Take?

Whey Protein, BCAA supplements and workout supplements

Mahal has been just as open about the supplements he uses to keep in shape as he has been about his workout and diet. Below are some of the essential supplements he takes every day to stay at peak fitness.

Read More: David Sinclair’s Supplements List: His Longevity Stack

Whey Protein

Mahal takes whey protein after his empty stomach cardio workout and also uses it as a meal replacement whenever he cannot find a proper meal on the road.

Whey protein has been proven to aid in growth and recovery during a strenuous workout. [1]

Digestive Enzymes

Used to improve gastrointestinal health and even treat certain diseases, digestive enzymes help your body absorb nutrients. [2]

Used as part of his morning supplementation, it helps to ensure his body can adequately access the other vitamins and supplements.


Mahal uses branched-chain amino for men acids to prevent muscle breakdown during his morning cardio workout.

While further study is needed in how they work in conjunction with other supplements, initial studies have not proven a strong enough link on muscle anabolism when used on their own. [3]


A good pre-workout is packed with all the energy you need to hit your workout harder and harder every week.

Mahal has said that he often swaps his pre-workout so that his body does not become used to any one brand, in particular, lessening their effect.


If you follow a strict diet, it can be pretty plain and often lack the complete nutrition your body needs. By hitting your macros with a multivitamin, you can ensure your fitness doesn't come at the cost of your health.

The Brain Is A Muscle Too

A side view of a person and a see through brain

It's not only in the ring that Mahal has used his intelligence to change his lifestyle for the better.

The wrestler also has a business degree from the University of Calgary, the same alma mater as the former Canadian prime minister Steve Harper.

"Mentally, you can't expect positive things to start happening in your life with a negative attitude." Jinder Mahal

As well as his degree, the champ is also a powerful polyglot, having taken the time to honor his heritage being fluent in Punjabi, Hindi, and English.

Recent studies show that speaking more than one language is very beneficial to brain health, and we should all be working on minds and bodies.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
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