Jinder Mahal's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 28, 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.

As a certified personal trainer, I've analyzed the key elements of Jinder Mahal's journey to fitness excellence.

What strategies did he employ to achieve such a dramatic transformation?

Continue reading to uncover the workout routines, dietary habits, and mindset shifts that propelled Mahal to his peak physical condition.

Quick Summary

  • To emulate Jinder Mahal's impressive physical transformation, incorporate a rigorous six-day workout routine focusing on different muscle groups each day, combined with half an hour of cardio and strength training.
  • Mahal's diet plan is high in protein and includes foods like chicken breast, salmon, and brown rice, emphasizing the importance of nutrition in achieving a wrestler's physique.
  • According to a study about progressive overload from the National Center for Biotechnological Information, rectus femoris growth favored repetitions with an adjusted effect estimate of 2.8 mm, while dynamic strength increases slightly favored load with a 2.0 kg improvement, indicating both methods are viable for muscular adaptations over an 8-week training cycle.
  • From my perspective, Jinder Mahal's journey underscores the importance of discipline in both diet and exercise to achieve and maintain an elite level of fitness.

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

Reflecting on my own experience with a six-day workout routine, similar to Jinder Mahal's approach, I've found that constantly varying the routine, much like Mahal, keeps the body guessing and maximizes 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

Having witnessed many clients undergo transformations, I can relate to Mahal's journey. Despite the skepticism he faced, similar to some of my clients, his dedication to natural bodybuilding and strict adherence to workout principles is something I've seen yield results time and again.

He also followed the principle of progressive overload. According to the study from the National Center for Biotechnology Information website, progressive overload is a principle of resistance training exercise program design that typically relies on increasing load to increase neuromuscular demand to facilitate further adaptations [1].

"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

In my career as a personal trainer, I've advised clients on the importance of diet in achieving fitness goals, much like Jinder Mahal. The discipline of preparing meals and sticking to a strict diet, even on the road, is a challenge I've seen many face and overcome.

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

From my experience, the right supplements can make a significant difference, just as they have for Mahal. Recommending supplements like whey protein and BCAAs has been a key part of my approach in helping clients achieve their fitness goals.

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.

According to another study from the National Center for Biotechnology Information website, whey protein has been proven to aid in growth and recovery during a strenuous workout. [2]

Digestive Enzymes

Used to improve gastrointestinal health and even treat certain diseases, digestive enzymes help your body absorb nutrients. [3]

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. [4]


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.


What Are the Psychological Aspects of Training Like a WWE Star?

Training like a WWE star involves not only physical strength but also significant mental and psychological preparation, including developing mental toughness, focus, and motivation. Understanding and cultivating these mental aspects are crucial for achieving the high levels of performance and resilience required in professional wrestling.

How Important Are Recovery and Injury Prevention in WWE Training?

Recovery and injury prevention are vital components of a WWE athlete's training regimen, involving strategies like regular physiotherapy, scheduled rest days, and specific exercises to prevent injuries. These practices help maintain long-term athletic performance and reduce the risk of career-threatening injuries.

What Role Do Supplements Play in Enhancing a WWE Athlete's Performance?

Supplements play a significant role in enhancing a WWE athlete's performance by supporting muscle growth, recovery, and overall health. Key supplements often include protein powders, vitamins, and minerals that are tailored to meet the intense physical demands of professional wrestling.

How Does Diet Impact a WWE Athlete's Performance Beyond Muscle Building?

A WWE athlete's diet is crucial not only for muscle building but also for boosting energy levels, endurance, and overall health. The right balance of nutrients helps in optimizing performance, maintaining stamina, and ensuring quick recovery during intense training and matches.

Can Workout and Diet Plans Be Customized for Different Body Types?

Workout and diet plans can and should be customized to suit different body types, considering individual differences in metabolism, muscle composition, and specific fitness goals. Personalized plans ensure more effective results and help in addressing unique nutritional and training needs.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528903/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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