Get Body Like Hrithik Roshan In Krrish 3 Movie

Hrithik Roshan is one of the finest actor in Bollywood who made his debut with “Kaho Na Pyar Hai” in the year 2000. After that he acted in many films. And finally in “Krrish” movie (2006), he flaunts his 6 pack abs. In the same year 2006, his another movie “Dhoom 2” came which was again an action film. People started loving his role and want to see him in a more demanding action role. Then, he acted in film “Kites” movie with the same body as seen in “Krrish” and “Dhoom 2“.

After some of these action movies, he was seen in “Guzaarish” in which he gained lot of weight for his new role. He also stated that – “I was in my worst body shape while working for Sanjay Leela Bhansali in Guzaarish“. One of the most recent film is “Agneepath” in which Hrithik Roshan shows his very athletic role. He worked a lot while coming back in shape for this action film.

Now, he got back in his best shape just because of Kris Gethin who is his new body trainer. Kris Gethin is also an editor in chief at BodyBuilding.com . Kris has also written a book on body building which is named as “Body by Design“, which Hrithik Roshan followed to get back in shape. In the 1st 10 weeks of his training with Kris, he lost exact 10 kg and reduced his waist from 36.5 inches to perfect 30 inches. You can buy this book from Amazon at very cheap price :

Let me tell you the Hrithik’s Diet Plan :

Hrithik Roshan has been eating a lot of junk food at the time when he was shooting for “Guzaarish” movie. Kris changed his diet totally when he started training Hrithik.

For high protein, Hrithik is taking Protein Powder, Steak, Turkey, Fish and Egg Whites.
Hrithik is also taking complex carbs from foods like Brown Rice, Oatmeal and Salads.

Getting a body like Hrithik Roshan is never easy without taking supplements. Kris has maintained a strict supplement schedule for him.

I am listing his supplement schedule below -

Morning - Optimum Nutrition Glutamine, Optimum Nutrition BCAA, Gaspari Nutrition Anavite, NOW Grape Seed Antioxidant, NOW Omega-3, NOW Liver Detoxifier.

Before Cardio - Grenade Thermo Detonator.

Pre Workout - Gaspari Nutrition SizeOn, Optimum Nutrition BCAA, Gaspari Nutrition Anavite, Grenade Thermo Detonator, NOW Grape Seed Antioxidant.

Post Workout - Gaspari Nutrition Myofusion, GENR8 Vitargo S2, Optimum Nutrition Creatine, Optimum Nutrition Glutamine, Optimum Nutrition BCAA.

Taking Glutamine is really good for health.

Before Bed - NOW Omega-3, NOW Grape Seed Antioxidant, NOW Liver Detoxifier, Optimum Nutrition ZMA, Optimum Nutrition Casein, Optimum Nutrition Glutamine, Optimum Nutrition BCAA.

Hrithik’s Training plan changed daily because of his past injuries and according to strength level. Hrithik also performed 20 minutes of cardio after breakfast and again after working out in the evening.

His Crossfit workout exercises are strict which he has to do 5 times per week. List of the Cardio exercises he performs are -
Sandbag Drills, Power Bag Exercises, TRX Drills, Kettlebell Swings, Bear Crawls, Kickboxing, Jacobs Ladder Drills, T-Bar Anchor Swings and Shoulder Press, Cone Drills, Bungee Sprints, Sledge Hammer Drills, Plyometrics and Tire Flips.

As I have mentioned above in this post that his workout schedule is different on a daily basis.

So, I will tell you his workout regimen accordingly.

On Day 1 – Chest, Back and Calves

Dumbbell Bench Press (3 warm up sets of 6-10 reps and 2 working sets of 6-10 reps)
Incline Dumbbell Flyes (2 sets of 8-10 reps)
Underhead Cable Pulldowns (1 warm up set of 8-10 reps and 3 working sets of 8-10 reps)
Bent Over Barbell Row (1 warm up set of 8-10 reps and 3 working sets of 10-12 reps)
Back Extensions (1 warm up set of 10-12 reps and 2 working sets of 10-12 reps)
Seated Calf Raise (3 sets of 20 reps)
Standing Calf Raises (3 sets of 18-20 reps)

On Day 2 – Legs

Leg Press (5 warm up sets of 10-12 reps and 3 working sets of 10-12 reps)
Seated Leg Tucks (2 warm up sets of 15 reps and 3 working sets of 12-15 reps)
Lying Leg Curls (2 warm up sets of 15 reps and 3 working sets of 12-15 reps)
Leg Extensions (2 warm up sets of 15-20 reps and 2 working sets of 15-20 reps)
Hack Squat (2 warm up sets of 15-20 reps and 3 working sets of 20-30 reps)

On Day 3 – Rest

On Day 4 – Shoulders, Abs and Calves

Seated Barbell Military Press (2 warm up sets of 6-8 reps and 3 working sets of 6-8 reps)
Side Lateral Raise (1 warm up set of 12-15 reps and 3 working sets of 12-15 reps)
Upright Barbell Row (3 sets of 7 reps)
Reverse Flyes (7 sets of 12-15 reps)
Weighted Sit-Ups (3 sets of 15-20 reps)
Seated Calf Raise (3 sets of 20 reps)
Standing Calf Raises (3 sets of 18-20 reps)

On Day 5 – Arms

Straight Arm Dumbbell Pullover (2 sets of 10-12 reps)
Cable Rope Overhead triceps Extension (3 sets of 10-12 reps)
Cable Lying Triceps Extension (3 sets of 10-12 reps)
Standing Dumbbell Triceps Extension (3 sets of 10-12 reps)
Concentration Curls (2 warm up sets of 12-15 reps and 3 working sets of 12-15 reps)
Dumbbell Alternate Bicep Curl (2 warm up sets of 12-15 reps and 3 working sets of 12-15 reps)
Standing Bicep Cable Curl (3 sets of 15-20 reps)
Straight-Arm Pulldown (7 sets of 10-15 reps)

All of above are the exercises that you can do with perfect diet and nutrition if you want to flaunt a body like Hrithik Roshan.

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Comments

  1. what an amazing body
    i havne’t seen the movie but its clear in the picture
    thanks for the tips