Salman Khan Workout Routine and Diet Plan

Salman Khan is a widely known actor in Bollywood, a large film industry in India. He is the first mainstream actor to introduce the aesthetic era to Indian cinema culture. His fans adore him, so whenever he releases a new movie, it quickly becomes a big hit within a few days. His fans like to call him “Bhaijaan,” which means “brother” in a friendly way.

He’s like a king in the world of Indian cinema, and he’s always kept his body in really good shape. He loves staying fit and healthy, and you’ll never see him looking out of shape.

During the Body Power Expo 2016 in Mumbai, Salman Khan said:-

“More than in the gym, my body is made out of the gym. You may workout one to two hours in gym, but more than that fundamentally it is your discipline and strong mind that plays a greater role in achieving your desired physique .”

Hard work is the one and only secret behind his sculpted body. Salman is not super shredded and he always had that normal fat level. Throughout his career Salman always had that physique even in off season. We can never see him with large popped veins. His height, weight and fat factor is also normal.

He never tried to put some muscle for a particular role just like others. He always had that look. What we are saying is Salman is free from steroids. He is the true Sultan of Bollywood.

Salman Khan’s Physique

Look at Salman’s chest. It’s really wide and strong. His arms are big, especially his triceps, which are more defined than his biceps. His shoulders are very broad, giving him that tough, strong look. Salman’s shoulder muscles are also nicely rounded, but you might not notice it because of his body fat. He doesn’t have very large traps; they’re just a bit better than average.

Now, when it comes to his Abs section, Salman doesn’t have very well-defined core muscles. This might be because he has a higher percentage of body fat. From looking at his pictures, it seems like his body fat percentage is somewhere between 12 to 19%. If you’re just starting out with lifting weights, it could take you around a year and a half to get a body like Salman Khan.

Salman Khan’s Diet Plan 

• Salman Khan follows a strict diet that is high in protein and low in fat.
• Salman Khan opts for lean protein sources like chicken, fish, and egg whites
• He also drinks a lot of water and green tea.
• He avoids processed foods, sugary drinks, and alcohol.
• Salman Khan includes complex carbohydrates such as brown rice, quinoa, and sweet potatoes in his diet.

Salman Khan’s Workout Routine 

Salman Khan exercises every day, spending 2 to 3 hours in the gym. He does this for 6 days every week. 3 of those days, he does lifting exercises, and the other 3, he does cardio workouts. On Sundays, he typically takes a break and rests. He also enjoys riding his bicycle. Sometimes, he goes on a long 3-hour journey to Panvel near Mumbai.

Lifting: Monday, Wednesday and Friday 

For warm up he do push ups, pull ups, jumping jacks and squats. He performs a lot of dead lifts for shaping his legs and lower back. For chest he do normal chest press then he moves to inclined and declined presses. For arms, he do barbell and dumbbell curls. He is following ascending pyramid workout routine. It is an effective way of bodybuilding.

What is Ascending Pyramid Workout? 

In the ascending pyramid method one should start the first set with lite weights and do more reps. On the second set he raises the weights while decreasing the number of reps. That is, you keep adding weights while decreasing the number of reps. For example 3 x 12, 10, 8 reps.

Cardio: Tuesday, Thursday and Saturday 

Salman Khan starts his cardio session by running on treadmill for 15 to 20 minutes. Then he move into circuit cardio session. Which include crunches, abs rolls, twists, side planks etc.

If you want to get a body like Salman Khan, we’ve put together a simple workout plan that can help you reach your fitness goals. This plan combines weight training and cardio to focus on different muscle groups. It’s designed to help you become fit and feel really good.

Warm up Session

• 10 minutes of walking in treadmill
• Push ups- 3 Sets of 10 reps
• Pull ups- 3 Sets of 10-8-6 reps
• Squats- 3 Sets of 10 reps

Monday: Chest 

• Flat bench press- 3 Sets of 12-10-8 reps
• Incline Bench press- 3 Sets of 12-10-8 reps 
• Decline bench press- 3 Sets of 12-10-8 reps 
• Incline dumbbell press- 3 Sets of 12-10-8 reps
• Cable fly- 3 Sets of 12-10-8 reps
• Dumbbell fly- 3 Sets of 12-10-8 reps

Tuesday: Legs and Abs 

• Leg Extension- 3 Sets 12-10-8 reps 
• Leg curls Squats- 3 Sets 12-10-8 reps
• Lunges- 3 Sets 12-10-8 reps
• Leg press- 3 Sets 12-10-8 reps
• Hanging leg raises- 4 Sets
• Crunches- 4 Sets
• Decline crunches- 4 Sets 
• Russian twists- 4 Sets

Wednesday: Back

• Seated cable row- 3 Sets 12-10-8 reps 
• Barbell row- 3 Sets 12-10-8 reps 
• Dumbbell row- 3 Sets of 10-8-6 reps 
• Wide grip lats pull down- 3 Sets of 10-8-6 reps 
• Dead lifts- 3 Sets of 10-8-6 reps

Thursday: Shoulder and Traps 

• Standing barbell shoulder press- 3 Sets 12-10-8 reps 
• Seated dumbbell shoulder press- 3 Sets 12-10-8 reps 
• Front delt raises- 3 Sets 12-10-8 reps
• Lateral raise- 3 Sets 12-10-8 reps 
• Bent over dumbbell rear delt raise- 3 Sets 12-10-8 reps 
• Cable upright row- 3 Sets of 10-8-6 reps 
• Dumbbell shrugs- 3 Sets of 10-8-6 reps 
• Barbell shrugs- 3 Sets of 10-8-6 reps

Friday: Full Arm 

• Close grip flat bench press- 3 Sets 12-10-8 reps  
• Skull crushers- 3 Sets 12-10-8 reps 
• Cable pushdown- 3 Sets 12-10-8 reps  
• Cable triceps extension- 3 Sets 12-10-8 reps  
• Barbell curls- 3 Sets 12-10-8 reps  
• Dumbbell curls or Hammer curls- 3 Sets 12-10-8 reps  
• Preacher curls- 3 Sets 12-10-8 reps 
• Cable curls- 3 Sets 12-10-8 reps  
• Wrist curl- 3 Sets 12-10-8 reps  
• Reverse wrist curl- 3 Sets 12-10-8 reps 

Saturday: Active Cardio and Abs Circuit Training 

Cardio: 5 min for each

• Elliptical trainer 
• Cycling 
• Treadmill running 
• Rowing 
• Jumping rope

Abs Circuit:  Repeat circuit 4 times.

What is Circuit training? 

Circuit training is an effective method of training, mostly used by athletes. A circuit is composed of 6 to 10 exercises in a row. In circuit training you move from one exercise to another exercise with minimum rest period (10 to 15 sec rest between exercises).

• Russian twist 
• Crunches 
• Decline crunches 
• Leg raises 
• Bicycle crunches 
• Wood choppers 
• Plank

Sunday: Rest Day 

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Final Words

He sticks to his training and nutrition plans really well! If you want to become your fittest self, the information in this post can help you. You can use it as a guide to organize your fitness routine. If you stay committed and follow it consistently, you’ll achieve the results you want.