Kumail Nanjiani Workout Routine & Diet For The Eternals

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: June 20, 2024
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Are your workout routines not giving you the desired results? Well, the body-transformational journey of Kumail Nanjiani will inspire you. He started off as a skinny guy when he was first featured in Hollywood.

Since then, his body transformation has impressed many. In fact, it has left many wondering about his workout routines and his diet. I embarked on a journey to find out the secret behind Kumail Nanjiani's transformation.

You will be surprised by his simple yet effective exercises and diet.

Who Is Kumail Nanjiani?

Nanjiani is a Pakistani-born actor who started his American career with many smaller TV shows.

It wasn’t until the movie The Big Sick that he caught the attention of the Hollywood press.


View this post on Instagram


A post shared by Kumail Nanjiani (@kumailn)

And then came Silicon Valley.

His role as Dinesh was one of the funniest things I’ve watched.

But the world was in for a really big surprise. Suddenly, he started posting pictures on Instagram with a ripped body, including a 6-pack.

Preparing for his role in "The Eternals," his transformation was more than personal; it marked a cultural shift.

It challenged and redefined traditional views on fitness and body image within the South Asian community, a change I've seen echoed in my clients' journeys.

Nanjiani’s Body Transformation

kumail body types

Kumail's initial physique was average, neither notably slim nor muscular, suggesting minimal gym time.

This transformation required immense mental resilience and a mindset shift, aspects I've seen as pivotal in my clients' training journeys.

His casting as Kingo Sunen, potentially the first South Asian superhero on screen, marked a significant change.

By the end of "Silicon Valley," his body fat was around 20%, per his trainer Grant Roberts. Through 10 months of intense training and diet, his BMI impressively dropped to 10%.

Contrary to initial beliefs of digital enhancement, his transformation was genuine, elevating him to new strength and fitness heights, ideal for his role in "The Eternals."

This raises the question of the specific training required to achieve such muscle mass.

“I would not have been able to do this if I didn’t have a full year with the best trainers and nutritionists paid for by the biggest studio in the world.”


- Kumali Nanjiani.

Other celebrity workouts:

What's His Workout Plan?

Based on interviews with Roberts, I gathered that they headed to the gym at least five days a week.

Nanjiani's diet was closely monitored, with carbs primarily consumed pre-training, aligning with Nutrition Today's recommendations [1].

His nutrition plan extended beyond macros to include micros — vitamins, minerals, and supplements crucial for muscle recovery, energy, and overall health, reflecting strategies I've successfully implemented with my clients.

Let's break down his daily routine.


Monday: Back & Shoulders

Kumail Nanjani showing his physique

Each of the exercises is done in 3 sets of 6 reps, and the last two have to count. That means you’ll be lifting a heavy load right from the start.

Start with a 10-minute warm-up. Based on my experience as a fitness trainer and as recommended by WebMD, it goes a long way in preventing training-related injuries [2].

  • Easy warm-up and stretching
  • Deadlift
  • Dumbbell shrugs
  • Shoulder Flyes
  • Upright rows
  • Weighted pull-ups

Tuesday: Legs

It’s the same 3 sets for these workouts, but this time with a few more reps, so bring them to a maximum of 8. You’ll need to stay away from the low weights to make sure you still feel the burn.

  • Easy warm-up and stretching
  • Dumbbell lunges
  • Back squats
  • Leg presses
  • Leg curls
  • Calf raises (hold at the top)
  • Weighted box jumps

Wednesday: Chest & Core

Just look at those gym photos and tell me that Grant Roberts did make a big deal out of punishing those core muscles.

This time around, it’s 3 sets of 6 reps, so make sure you raise the bar on your goals.

  • Easy warm-up and stretching
  • Bench press
  • Incline dumbbell press
  • Seated chest flyes
  • Cable flyes
  • Crunches: 3 x max
  • Side plank: 3 x 90 seconds
  • Knee raises 3 x max

Thursday: Full Body

kumail working out

This is a mix of the previous couple of days, and you still need to get the weights up and do your 3 sets of 6 reps.

By this day, you should really be starting to struggle. However, the full-body approach will trigger more muscle groups to maximize growth.

  • Easy warm-up and stretching
  • Weighted pull-ups
  • Cross cable flyers
  • Deadlifts
  • Rear-lunge squats
  • Front raise
  • Lateral raise

Friday: Shoulders & Core

Yup, if your core is still sore from the last set of ab workouts, then at least you know you’re doing it right. But you want to keep the week’s progress going to get that 6-pack (no, you’re not allowed a few beers!).

Again, it’s 3 sets of 6 reps.

  • Easy warm-up and stretching
  • Standing rowers
  • Front or lateral raise
  • Wide grip weighted pull-ups
  • Dumbbell shrugs
  • Crunches: 3 x max
  • Side plank: 3 x 90 seconds
  • Knee raises 3 x max

Saturday: Arms

You’re almost there, but without this day, you won’t get those pumped-up arms.

Aim for 3 sets of 6 reps again, so pick up those big weights at the gym.

  • Easy warm-up and stretching
  • Alternating dumbbell curls
  • Cable pushdowns
  • Overhead triceps extensions
  • Hammer curls
  • Close grip chin-ups
  • Crouching triceps kickbacks

Sunday: Rest

Also integral to this routine was a focus on recovery and injury prevention by incorporating adequate rest days, and ensuring that the body recuperates effectively for sustained progress.



How long did Kumail Nanjiani workout?

Nanjiani spent about 10 to 12 months working out with personal trainer Grant Roberts. Roberts says that the grueling routine was designed to maximize every minute at the gym, as there was a lot of pressure to get ready for a Marvel movie.

Why did Kumail Nanjiani get ripped?

Kumail Nanjiani got ripped in preparation for a role in The Eternals, where he plays a superhero. And you can’t be a successful actor in that kind of role unless you look the part.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/
  2. https://www.webmd.com/fitness-exercise/benefits-of-warmup-exercises
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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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