John Abraham Workout Schedule and Diet plan – build body like Joan

From Lean to muscular, John Abraham has transformed his body through discipline work out and proper diet. Thousands of Indian youngsters worship John as his ideal and they dream to get a body like him.

John Abraham Workout Schedule

John has undergone through rigorous training and diet plan under the guidance of his trainer Vinod Channa. If you are dreaming to make body like him then you have to follow John Abraham Workout and diet plan. Moreover you have to be disciplined like him. You too will feel transformation if you follow John Abraham workout routine.

Body type

John has Ecto-Mesomorph types of body. In simple words they can transform their body from lean to muscular easily. We have seen his transformation while he was shooting for Force. He has gained 11 kgs weight and transformed his body like huge jackman.

 John Abraham Diet Plan

John Abraham Diet Plan

Diet plan plays a vital role in any body transformation, whether you want too loose or gain the weight. In the case of John Abraham, every day he burns 2000 to 3000 calories. So he needs protein reach diet as protein helps to build muscles. For John, Main source Protein is Non-Vegetarian food and somewhat vegetarian food. He also used to take protein powder and other supplement (take supplement under the expert guidance only).

To make body like him you can take egg whites to complete your daily protein. Apart from that Chicken and meat are good source of protein. If you are vegan and wondering what you can eat then we have list of protein rich foods list for vegetarians.

As we have said earlier diet plays a vital role and you have to eat right to make super muscular body. Check out what he used to eat daily.

Breakfast: Your Breakfast should be heavy and he prefers heavy breakfast too. He needs 6 to 7 Egg whites, almonds, fruit juice, pasta and whey protein.

Lunch: rotis for carbs, fish, vegetables dal, curd and spinach

Evening: Fruits such as apple, orange, banana and juice.

Dinner: Simple veg food and no carbs after evening food.

John Abraham Workout Schedule

John Abraham Workout Plan

John follows a simple workout strategy. He focuses on two body parts in single day, which includes major muscle and minor muscle.

On Monday: Chest and Triceps

  • Warm Up
  • Pushups
  • Bench press ( Incline, decline): 3 sets ( 15 reps in one set)
  • Dumbbells Fly : 2 sets ( 15 reps in one set)
  • Dips (Dips): 2 sets ( 15 reps in one set)
  • Triceps Pushdown – Rope Attachment : 3 sets ( 15 reps in one set)
  • Tricep Dumbbell Kickback : 3 sets ( 15 reps in one set)
  • Parallel Bar Dip: 3 sets ( 15 reps in one set)

On Tuesday: Back and Abs

  • Dead lift : 4 sets ( 15 reps in one set)
  • Wide-Grip Pull-Up: 3 sets ( 15 reps in one set)
  • T-Bar Row: 4 sets ( 15 reps in one set)
  • Lat Pull-down : 3 sets ( 15 reps in one set)
  • Shrugs : 3 sets ( 15 reps in one set)
  • Leg raises : 3 sets ( 15 reps in one set)
  • Crunches : 3 sets ( 15 reps in one set)

On Wednesday: Cardio and Abs

  • Warm-up
  • Running
  • Mountain climb
  • Crunches
  • Other body weight exercise

 On Thursday: Legs

  • Warm up to free leg muscles
  • Squats (with and without weight) : 4 sets (15 reps in one set)
  • Barbell Dead lift. 4 sets, 4-6 reps.
  • Dumbbell Lunges : 4 sets, 12 reps each leg
  • Lying Leg Curls: 3 sets, 15 reps
  • Leg Extensions: 3 sets, 20 reps

On Friday: Shoulders and Biceps

  • Barbell Curl: 3 sets (15 reps in one set)
  • Standing Biceps Cable Curl : 3 sets (15 reps in one set)
  • Hammer Curl : 3 sets(15 reps in one set)
  • Arnold Press: 3 sets(15 reps in one set)
  • Dumbbell front rise: 3 sets(15 reps in one set)
  • Dumbbell Side Lateral Raise: 3 sets(15 reps in one set)

On Saturday: Cardio and Abs

  • Warm-up
  • Running
  • Mountain climb
  • Crunches
  • Other body weight exercise

You don’t need to do sets and reps as per this plan. Give your 100% and do as much as possible. Push yourself but don’t invite unwanted injury. One has to work hard in discipline manner to get a body like him.

Follow John Abraham Work out and diet plan schedule and don’t forget to share this wonderful article and comment your thoughts.

Leave a Reply