As a personal fitness coach, I’m always looking out for celebrities who have achieved an amazing physique or body transformation. And when I was watching a Bollywood movie with John Abraham recently, I decided to look into John Abraham’s approach to training.
Our team spent about two days going through his social media accounts and interviews to look for any references to his training and diet plans.
Here’s what you need to know to implement the John Abraham workout routine and diet plan.
John Abraham Stats
Born: December 17, 1972
Height: 6’0”
Weight: 205 lbs
Waist: 36”
Chest: 48”
John Abraham’s Workout Routine
John Abraham’s workout is carefully planned and designed to shape and chisel every muscle group. John also likes to spend 20 minutes on a stationary bike each day.
Monday: Chest and Shoulders
We’re starting off tough, so don’t hold back on the weights:
- Decline press (3 sets of 8 reps)
- Incline bench press (3 sets of 8 reps)
- Overhead press (3 sets of 8 reps)
- Lateral raises (3 sets of 8 reps)
- Front raises (3 sets of 8 reps)
Tuesday: Legs and Core
You’ll work on your legs today, along with those six-pack abs:
- Leg press machine (3 sets of 8 reps)
- Split squats (3 sets of 8 reps)
- Calf raises (3 sets of 8 reps)
- Leg curls (3 sets of 8 reps)
- Back squats (3 sets of 8 reps)
- Hanging leg raises (3 sets to failure)
- V-ups (3 sets to failure)
- Bicycle kicks (3 sets to failure)
Wednesday: Arms
This is where you want to get the right balance of muscle mass between the biceps and triceps:
- Hammer curls (3 sets of 8 reps)
- Triceps kickbacks (3 sets of 8 reps)
- Preacher curls (3 sets of 8 reps)
- Overhead triceps extension (3 sets of 8 reps)
- Forearm curls (3 sets of 8 reps)
Thursday: Back and Core
We’re moving onto the back with some core exercises thrown in:
- Wide-grip cable pulldowns
- T-bar rows (3 sets of 8 reps)
- Bent-over dumbbell rows (3 sets of 8 reps)
- Reverse flyes (3 sets of 8 reps)
- Leg raises (3 sets to failure)
- Ab crunches (3 sets to failure)
Friday: Full-Body HIIT
This is a circuit routine where he targets as many body parts as possible:
- Hanging knee raises (3 sets to failure)
- Burpees (3 sets to failure)
- Pull-ups (3 sets to failure)
- Battle rope (3 sets to failure)
- Decline push-ups (3 sets to failure)
- Plank (3 sets for 90 seconds)
- Bench press (3 sets for 90 seconds)
Saturday/Sunday: Rest Day
Take it easy, but make sure you go for a few walks to keep the muscles from getting too stiff.
What’s His Diet Plan?
John Abraham’s diet is all about eating nutritious, clean, and good food that supports his fitness goals.
That means no sugar and plenty of high-protein food to help with muscle building and weight management [1].
Here’s what a typical day of this proper diet looks like:
- Breakfast: 4 eggs, Greek yogurt with one apple, and black coffee
- Snack: Large protein shake mixed with berries
- Lunch: Steamed fish with mixed vegetable curry
- Snack: Brown bread sandwich and a protein smoothie
- Dinner: Bajra, jowar, and mashed potato
“I make films from the heart. I want to concentrate on the job of doing great and honest performances, and I'm gonna get better with every performance of mine, with every film of mine.”
- John Abraham
Does He Take Supplements?
The most important one for him is a high-quality protein supplement. This is vital for anyone on a high-protein diet, as it can be quite a struggle to eat that much protein-rich food. And the better the quality, the more it will support muscle growth and recovery [2].
The other thing he likely depends on is a pre-workout. These can provide a small boost in energy and endurance that allows him to train a bit harder and get more out of every minute at the gym.
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FAQs
How Many Calories Does John Abraham Eat a Day?
John Abraham eats up to 4,000 calories a day. This is due to a mix of a higher metabolism and his extremely tough workout routine, which can take up to two hours. Fueling that kind of training requires a strong focus on healthy calories.
How Many Days Does John Abraham Workout?
John Abraham works out five days a week. And at weekends, he still keeps active and aims to keep his muscles moving as much as possible to help speed up recovery.
References:
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/role-of-highprotein-diets-in-body-weight-management-and-health/2EDB24B612C8CD3FF17FD71B86E92C3A
- https://www.nature.com/articles/s41430-022-01250-y
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