Farhan Akhtar’s Workout Routine and Diet

Farhan Akhtar is a multi-talented Indian actor, director, producer, and singer who has left an indelible mark on the Bollywood industry. Akhtar is known for his versatile performances on screen, he is equally admired for his dedication to fitness and impressive physique transformations for various movie roles.

His journey in the entertainment world is nothing short of extraordinary, marked by a rare blend of talent, charisma, and relentless pursuit of excellence. From his directorial debut with the critically acclaimed “Dil Chahta Hai” to his powerhouse performances in films like “Bhaag Milkha Bhaag” and “Toofan!!”, Akhtar has consistently pushed the boundaries of creativity and reinvented himself with each project.

I can tell you that beyond his artistic prowess, Akhtar’s commitment to maintaining peak physical condition highlights his unwavering dedication to his craft, and his willingness to go the extra mile to bring characters to life on screen.

In this article, I’ll walk you through the remarkable workout regimen and nutritional insights fueling the success of the iconic Bollywood star.

Farhan Akhtar’s Workout Plan

Akhtar’s gym workout routine typically begins with a thorough warm-up session to prepare his body for the intense exercise session. This includes dynamic stretches, mobility drills, and light cardio to increase heart rate and blood flow.

Strength training forms the cornerstone of Farhan Akhtar’s workout regimen. Akhtar often varies his rep ranges and weights to keep his muscles challenged and to promote continuous progress.

In addition to strength training, Farhan Akhtar places a strong emphasis on cardiovascular fitness. His routine includes high-intensity interval training (HIIT), running, cycling, and boxing to improve endurance, burn calories, and enhance overall cardiovascular health.

Flexibility and mobility are equally important aspects of Akhtar’s fitness routine. He dedicates time to stretching exercises, and yoga to improve flexibility, prevent injuries, and promote recovery.

Farhan Akhtar’s fitness journey is a testament to his determination, discipline, and unwavering pursuit of excellence, going beyond just his looks. His dedication to fitness is an inspiration to many, showing that with perseverance and hard work, anything can be achieved.

Monday – Chest and Triceps

• Incline Bench Press- 4 sets of 12-15 reps
• Dumbbell Bench Press- 3 sets of 12-15 reps
• Cable Flys- 3 sets of 12-15 reps
• Incline Dumbbell Flyes- 3 sets of 12-15 reps
• Tricep Pushdown- 3 sets of 12-15 reps
• Close Grip Bench Press- 3 sets of 12-15 reps
• Dips- 3 sets of 12-15 reps

Tuesday – Back and Biceps

• Pull-Ups- 3 sets of 12-15 reps
• Deadlifts- 3 sets of 12-15 reps
• Barbell Rows- 3 sets of 12-15 reps
• Lat Pulldowns- 3 sets of 12-15 reps
• 1-Arm Dumbbell Rows- 3 sets of 12-15 reps
• Hammer Curls- 3 sets of 12-15 reps
• Barbell Curls- 3 sets of 12-15 reps
• EZ Bar Bicep Curls- 3 sets of 12-15 reps
• Preacher Curls- 3 sets of 12-15 reps

Wednesday – HIIT Training

• Boxing Training
• Stair Climbing- 15-20 floors
• Battle Ropes- 5 sets of 30-45 seconds
• Sprinting- 3 sets of 20-30 seconds
• Burpees- 3 sets of 20-30 seconds
• Jumping Lunges- 4 sets of 20-30 seconds
• Mountain Climbers- 5 sets of 20-30 seconds

Thursday – Shoulders and Traps

• Military Dumbbell Press- 3 sets of 12-15 reps
• Dumbbell Shrugs- 3 sets of 12-15 reps
• Barbell Strict Press- 3 sets of 12-15 reps
• Barbell Shrugs- 3 sets of 12-15 reps
• Front Dumbbell Raises- 3 sets of 12-15 reps
• Shoulder Width Push-Ups- 3 sets of 12-15 reps

Friday – Legs

• Barbell Squats- 5 sets of 12-15 reps
• Lunges- 3 sets of 12-15 reps
• Leg Press- 3 sets of 12-15 reps
• Calf Raise- 3 sets of 12-15 reps
• Hamstring Curls- 3 sets of 12-15 reps
• Squat to Box Jumps- 3 sets of 12-15 reps

Saturday and Sunday – Light Cardio and Rest

Farhan Akhtar’s Diet Plan

For the movie “Bhaag Milkha Bhaag” in 2013, Farhan decided to transform his physique to suit his character. I will show you what changes he made in his diet for the movie.

The entire diet plan was divided into 6 to 7 meals per day, with a focus on protein, vegetables, and limited carbs. Farhan avoided fats and sugars but ensured each meal contained protein, veggies, and some carbs, mainly from fruits and vegetables, excluding chapattis, bread, and rice.

During the bulking phase, he consumed around 3500 calories daily, whereas during the cutting phase, he had about 1800 calories daily.

• Breakfast: 6 egg-white omelets, mushrooms, and a glass of orange juice.
• Mid-morning snack: Oatmeal with half a glass of skimmed milk followed by coconut water.
• Lunch: Sauteed vegetables like cabbage, beans, Bok Choy, and 150 grams of grilled chicken cooked in olive oil.
• Post Lunch: Protein shake for muscle development and recovery.
• Evening snack: Moong or boiled chana salad with cucumber tomatoes, and berries for fruits.
• Dinner: Lunch and dinner were pretty much the same, but for lunch, he had fish like salmon or basa instead of chicken.
• Before Bed: Before bed, Farhan had a protein shake every day.

Farhan Akhtar had to adhere to a strict diet while filming “Toofan.” During the bulking phase, he consumed 5000 calories daily, which was almost double his normal intake. He had the freedom to eat high-carb and high-protein foods without any restrictions, although he sometimes felt very full and had to rely on shakes to meet his calorie goals.

During the leaning down phase, Farhan Akhtar’s calorie intake was initially reduced to 3000 calories, and then further decreased to 1200-1500 calories. He even woke up at night to consume sodium-rich foods. On days when he wanted to showcase his abs, he had to avoid water retention, a common practice among bodybuilders and actors.

Supplements

Farhan Akhtar kept his supplement stack tightly under wraps, never disclosing any details about it, however, you can incorporate the following supplements into your diet plan to ensure proper recovery and muscle growth.

• Whey Protein
• BCAA
• Omega 3 Fatty Acids
• Multivitamins
• Calcium

Don’t miss:

Tiger Shroff’s Workout and Diet Plan
Aamir Khan’s Workout Routine and Diet
Kartik Aaryan’s Workout Plan and Diet
Hrithik Roshan’s Workout and Diet

The Bottom Line

Farhan Akhtar’s workout routine stands as a power of dedication, discipline, and fitness.

Akhtar demonstrates a holistic approach to reaching and sustaining his optimal physique by combining strength training, cardio, flexibility exercises, and HIIT workouts.

Akhtar’s journey outside the gym motivates many people, showing that dedication, resilience, and a healthy routine lead to success.

Whether you’re a fan, fitness enthusiast, or simply someone striving to lead a healthier life, Farhan Akhtar’s workout routine offers valuable insights and actionable strategies for success.

So, take the lessons learned from Akhtar’s fitness routine and apply them to your fitness journey, knowing that with consistent effort and a steadfast mindset, you too can achieve your full potential and become the best version of yourself, both physically and mentally.