Celebrities Workout and Diet

Hrithik Roshan Body Workout, Diet & Bodybuilding Tips

Hrithik Roshan Body Transformation, Workout & Diet
Hrithik Roshan Body Transformation, Workout & Diet

Hrithik Roshan Body – The war movie such an amazing movie for Hindi movie lovers. In this movie, all fans are wonder about the Hrithik Roshan body.

For this movie, Hrithik Roshan especially trained his body. The abs are just like fitness models. In daily life, you generally noticed that Hrithik Roshan’s body is a little fatty. But in starting of 2019 he transforms his body like magic. All the fans when they come out from cinemas after watching a war movie, want to know the secrets of making this amazing body. And Today’s healthcare blog reveals all secrets and the complete training schedule of the Hrithik Roshan. Here you will get a fully detailed workout and diet program which he follows in daily life.


Hrithik Roshan Body Transformation

In your mind, this question always comes that Hrithik Roshan is a completely fit man than how he becomes fatty. So the journey of becoming fatty is started in the year 2017.

In 2019 a movie released named Super 30. In this film he played the role of a teacher. To become a general teacher, he needed to make his body fatty. In this movie, he needed to show that a person who never did any type of gym. So for this movie he loosed external fitness for some time.


Hrithik Roshan Body Transformation


After this movie,  he started work on the new project. In 2018 Siddharth Anand offers a movie to both actors Hrithik Roshan and tiger shroff. In this movie, both actors needed a high muscularity body. For his role tiger shroff is already fit but Hrithik Roshan not.  Hrithik Roshan took the time of 1 year to gain his muscularity again after super 30 movie.

After this, he hired Kris Gethin as his trainer and later Marika Johansson as his nutrition expert. These trainers of the Hrithik Roshan trained his body for the movie war. There is no doubt that He did a lot of hard work for this amazing Muscularity.

In this journey, he faced a strong problem. During the workout, he sometimes faced a few slip disk. This slip disks directly affect his spine. Due to the good trainer and doctor guidance, he recovered from this problem in 1-2 weeks only.


Hrithik Roshan Body Transformation


After the slip disk problem, he restart his fitness journey. And In July 2019 he completes his journey and is ready to play the role of hero in the movie war.

Body Fat Percentage

For Movie War – 10 to 11 Body Fat Percentage

For Krishh, Ban-Bang – 8 to 9 Body Fat Percentage


Natural Vs Steroids – Hrithik Roshan Body

There are many people who want to know that this transformation is completely natural or Steroids. After the complete Study, Healthcare Blog found that this Transformation is completely NATURAL.

In one year this is easily possible for every type of person. Hrithik Roshan had the Benefit that he had good Muscle memory. Over 15-18 years he is training his body. In muscle fiber, Myonuclei is present that stores your muscle memory. The main work of the Myonuclei is that after a long term of rest When you start again workout. It helps you to restore that muscle size if you are doing same level of hard work and taking good Nutrition.

In short, If you start re-workouts after a long time then you can easily gain past body percentage in a year, due to muscle fiber Myouuclei. This is a completely natural transformation. There are many things that played good role in this Transformation But there are three things that played the most important role in this amazing transformation are –

  • Hard Work 
  • His Diet 
  • Recovery (Rest)

This article mainly for those who are spreading the myth that without Steroids this is not possible. You can also make this Body like Hrithik Roshan Naturally. You need to take care of these things.

  • Need to Do a Lot Of Good Hard Work
  • Need Good Nutrition
  • Consistency in Training
  • Rest, Recovery, Motivation
  • Set Small, Small goals.
  • Good Mindset
  • Good Will Power


Hrithik Roshan Workout

His workout is also special like his body. He first does 20 minutes of Cardio daily before the workout.


  •  Dumbbell Bench Press
  • Incline Dumbbell Flyes
  • Under Hand Cable Pulldown
  • Bent-Over Barbell Row
  • Back Extensions
  • Seated Calf Raise
  • Standing Calf Raise
  • Push-Ups
  • Cable Row

These are the common chest workout of Hrithik Roshan. But this is the only Gym chest workout of Hrithik, He also loves to do Bodyweight exercises.  In Chest Bodyweight exercises he performs 50-100 Different types of push up, Dips, and Pull-ups.


Hrithik Roshan Body workout - Chest



  • Leg Press
  • Seated Leg Tucks
  • Extensions
  • Lying Leg Curls
  • Squats
  • Lunges
  • Hurdle Jumping
  • Running (2-6 Kms)
  • Lunges

Legs are the half portion of the body. That’s why he trains his legs with more focus. He generally loves to do Bodyweight exercises like Lunges, Squats, Running, and ABC Drill exercises.


Hrithik Roshan Workout - Legs




  • Situps
  • Crunches
  • 300 twists
  • Plank & Its Types
  • Leg raises & Its Types
  • Hard Cardio

In the case of Core Training, he usually loves to do bodyweight exercises like sit-ups, crunches, and Plank. These are also the master exercises to train your core. If you are a beginner and you want to train your core like him then you can add these exercises to your regular workout routine.


Hrithik Roshan Workout - Core



  • Marble Military Press
  • Side Lateral Raise
  • Upright Barbell Row
  • Reverse Flyes
  • Weighted Sit-ups
  • Seated Calf Raise
  • Standing Calf Raise


Hrithik Roshan Workout - Shoulders




  • Straight arm Dumbbell Pullover
  • Cable Rope Triceps Extension
  • Cable Lying Triceps Extension
  • Standing Dumbbell Triceps Extension
  • Straight-Arm pull-down
  • Concentrated Curls
  • Dumbbell Bicep Curl
  • Standard Biceps Cable Curl


Hrithik Roshan Workout - Biceps



He trains his core twice a week. Again he repeats the same workout that he did on Wednesday. On Saturday he does half exercises and half cardio.


Like Vidyut Jamwal, Tiger shroff he also loves to do Cardio Workout more. He also sometimes uploads cardio videos on Instagram. There is no doubt that his workout schedule is awesome but for this kind of physical, you need to pay attention to diet too.


Hrithik Roshan Diet

Like his workout, his diet schedule is also amazing. During the change, they took 8 or 9 meals a day which consisted mainly of protein meals. But on normal days, he takes only 5 meals. Here I will explain the whole-day diet plan of the Hrithik Roshan.

Morning (Before Gym)

  • 1 Scoop Of BCAA

After Gym (Post Workout)

  • 1 Scoop Of Whey Protein

After 1 Hour (Meal Number 1)

  • 9 Egg whites and 2-3 Brown Bread

After 2 hours (Meal Number 2)

  • Fruits (According to Season, But Banana is must)

After 3 hours(Meal Number 3 – Around 2:00pm)

  • 200 gm Boiled Chicken
  • Boiled Vegetables (2 Cups)
  • 200 gm Brown Rice

After 3 Hours(Meal Number 4 – Around 5:00pm)

  • Plain 6 Egg Whites Only

After 3 Hours(Meal Number 5 – Around 8:00pm)

  • 150 gm of Fish
  • Stir Fry Veg – 2 Cups



Hrithik Roshan - Diet Schedule


Overall Nutrition

In a day Hrithik Roshan takes around all Marco nutrients in these numbers:-

  • Allover Protein Intake In whole Day – 171gms
  • Allover CARBS Intake in whole Day – 189gms
  • Allover FATS Intake In whole Day – 48 gms


Hrithik Roshan Rest

Hrithik Roshan used to sleep for only 6 hours a day. He takes 1-2 days rest in a week.


Hrithik Roshan Bodybuilding Tips

  • Strictly Follows Workout And Diet
  • Try to give his best as soon as possible
  • Very Dedicated towards workout
  • Completely avoid Junk food and sugar
  • Does not Drink and Smoke
  • Continuity On Workout(For 15-20 years)
  • Changes Workout and diet according to projects.


Hrithik Roshan Body Measurements

• Height: 1.82 m (6 ft)
• Weight: 190 lbs (86 kg)
• Chest: 46 inches
• Waist: 30 inches
• Biceps: 17 inches


Final Words

Hrithik Roshan’s journey to make muscularity like this is a very difficult task. He did lot of hard work for these results. So you must need to take motivation from Hrithik Roshan. This transformation works as a motivation for many people who are doing hard work for muscularity.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.

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