Celebrities Workout and Diet

John Abraham Workout Routine, Diet Chart, And Bodybuilding Tips

John Abraham Workout and Diet Routine - Healthcare Blog

John Abraham Workout Routine, Diet Chart – John Abraham is an Indian actor and producer. John has been known as the most sexiest man many times. Today’s generation of boys wants to make body just like him. There are many people who blame that John uses steroids, but after reading the entire article you automatically come to know that his body is completely natural. If you are one of those who want to make the body like John then this article is very useful for you. Here you will find John’s complete workout and diet schedule (with every little detail) and what extra things he does to maintain his body.

There is no doubt that John is a great inspiration for Bollywood and today’s youth in terms of acting and body. Prior to acting, He was in modeling, and because of his body, she was selected for Bollywood. In short for John his body is just everything. Daily he almost spends 12-13 hours only on his body. (6-7 hours sleep + 3-4 hours workout, diet)

Before reading about the workout schedule you must know about his physical measurements –

  • Height – 6 ft 1 inch or 185 cm
  • Weight – 94 kg or 190 pounds
  • Chest – 48 inch
  • Biceps – 19 inch
  • Waist – 36 inch
  • Eye Colour – Black
  • Hair Colour – Black


John Abraham Workout Routine


Day 1 – Monday – For Chest, And Triceps

  • Incline Bench Press 3 sets of 15 reps
  • Decline Bench Press 3 sets 15 reps
  • Dumbbell Fly 2 sets 15Rep
  • Dips 2 Set 15 reps
  • Triceps Pushdown 3 set15 Rep
  • Triceps kickback 2 Set 15 Rep

He usually likes to do bodyweight workouts. He performs 50–100 push-ups, dips, and bodyweight triceps dips on chest and triceps day.


Day 2 – Tuesday – For Back and Abs

  • Pull-ups 4 sets of 15 reps
  • Wide grip lat pulldown 4 sets of 20 reps
  • Cable row 4 sets of 25 reps
  • Barbell row 4 sets of 25 reps
  • Dumbbell row 4 sets of 25 reps
  • Russian twist 4 sets of 25 reps
  • Decline weighted crunches  4 sets of 15 reps
  • Hanging leg raises 4 sets of 25 reps

He loves to train his back the most. In many Interviews, he also recommends people to train his Back. And while he is preparing for a project, he trains his core a little bit every day. For training his core daily he generally(3-4days a week) does cycling and running.

John Abraham Workout - Healthcare Blog


Day 3 – Wednesday – Thighs and calf

  • Squat 4 sets of 25 reps
  • Barbell Squats And It’s type 4 sets of 15 reps
  • Lunges with weights 4 sets of 15 reps
  • Leg extension 4 sets of 15 reps
  • Lying leg curls 4 sets of 20 reps
  • Leg press 4 sets of 25 reps
  • Calf raises 4 sets of 25 reps

John Abraham Advice – There are many youths who are not interested too much in the leg workout but keep in remember that legs workout boost your testosterone that helps to build you’re all over health.

For extra leg workouts, he does cycling, running, and stairs workout.


John Abraham Workout Schedule


Day 4 Thursday – Shoulders and Abs

  • Overhead Press sets 15 reps
  • Side Lateral Raises 4 sets 15 reps
  • Rear Delt Raise 2 sets 15 reps
  • Military shoulder press 4 sets 15 reps
  • Arnold press 4 sets 20 reps
  • Front raises 4 sets 25 reps
  • Dumbbell shrug 4 sets 20 reps

Day 5 – Friday – Biceps and Triceps

  • Barbell curl 4 sets 20 reps
  • Push-Ups and its type 4 sets 25 reps
  • Chin Ups and it’s type 4 sets 20 reps
  • Alternate arm dumbbell curl 4 sets 20 reps
  • Preacher curl 4 sets 20 reps
  • Spider curl 4 sets 25 reps
  • Skull crusher 4 sets 20 reps
  • Cable pushdown 4 sets 20 reps
  • Alternate arm triceps dumbbell extension 4 sets 25 reps
  • Cable rope overhead triceps extension 4 sets 25 reps
  • Reverse curls 3 sets 20 reps
  • Wrist curls 4 sets 20 reps


John Abraham Workout Routine


Day 6 – Saturday – Rest

Day 7 – Sunday – Rest 



John Abraham Workout Tips

  • Never Forget Your Legs

Legs are the half portion of the body and you can’t ignore such a big portion of the body. Major Benefits of doing leg workout, According to John Abraham are –

  • Core Engagement
  • Testosterone Level Increases
  • Improves Overall Fitness
  • Make Stunts Easy
  • Manage Stress


  • Keep your workouts as natural as possible

“I am an outdoor person. I enjoy simple things like rock climbing, lifting sandbags and flipping tyres,” Abraham reportedly told TOI. He’s also an avid cyclist. “I paddle regularly. If I can’t go outdoors, I clock in my miles on the cycling machine at home. I cover 10 miles a day to burn around 300 to 400 calories. In simple words – John Abraham try to keep your workout natural with your bodyweight exercises. Try to train any body part with natural exercises.


  • Do Some Extra With Workout

With workouts he usually does Yoga, meditation, walking, running, Basketball(1 hour), marathon 3-4 times a week. With these extra activities, he mostly spends 3-4 hours on workout daily.


John Abraham Diet Chart/Schedule

John Abraham is a pescatarian, and it is very difficult to get protein sources in his diet. This is not a permanent diet of John Abraham, his diet changes according to season and project, But this is the most common diet of John that he follows whole year. Around 4-5 things that changes according to projects and season. 


Breakfast (8:00 am)Black Tea, 3 egg whites, potato, fruits, Sweet Potato
Snacks (10:30 am)Whey protein shake(with milk) and 2 egg whites
Lunch (1:00 pm)Fish, veggies(changes according to season), roti, sprouts
Evening (4:00 pm)Tea, egg whites, potato/evening snack and fruits
Dinner (Before 9.00 pm)Fish with roti, veggies, Dry Fruits
Pre WorkoutCarb
Post WorkoutBoiled fish/Chicken, egg (bhurji/omelette) with roti or 2-3 whole wheat bread slices


John Abraham Daily Macro Nutrients Consumption 

  • Protein – 200-210 grams
  • Carbs – 300-350 grams
  • Fats – 46 grams


John Abraham Diet Chart


John Abraham Diet Rules

  • Strictly Avoid Sugar

In a recent interview, he told the reporter of IndianExpress Online that he had not eaten any kind of direct sugar for the last 22–23 years. I was also shocked to hear this, But this is true, his gym trainer also confirmed this statement. According to John, Sugar badly affects to your metabolism, heart, liver and brain. And many health experts agree with Abraham’s qualms about sugar.


  • No Smoking And Drinking

He completely avoids smoking of all kinds and drinking bad habits. Even he does not drink any kind of soft drink.


  • Strictly follows diet

He strictly follows his diet daily, he even ate any type of cheat meal for 20-25 years. His trainer also asked many times to eat cheat meal but he completely denies to eat any type of cheat meal. In short, you can say that John is very-very strict towards diet.


  • Avoid oily and junk food

With sugar, he also strictly avoid all types of oily food. Even he does not eat any type of Parathas and tries to eat veggies that are less fried.


John Abraham Rest Schedule

Diet, Workout, and rest are the main secret to keep the body fit. And John is also very sleeping conscious. In an interview with Times of India he tells that “To build an honest and disciplined body, you require a lot of sacrifices. I go to bed by 9.30 pm and wake up at 4.30 am,”

In every condition, he must take a sleep of 6 hours. He tries to avoid all type of night parties.


Final Words

This is the amazing Workout, Diet, and Rest schedule of John Abraham. I completely impressed by the fitness routine of John. There are some peoples who blame that he uses steroids..etc...but this completely wrong. If you following this type of fitness routine then I am pretty sure that you would not need any type of drug.

In Press Conference, he also gave an open challenge to Blamers let’s follow my schedule for 1 year and check results.

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.


For me, This workout and diet schedule is really mindblowing

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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