Model Turned out actor, John Abraham is the Fitness icon in India who inspired many young Indians to have a muscular body like him. Born in 1972, John Abraham started his Film career in 2003 with Jism and taste the stardom with Dhoom in 2004. Force and Race established him as a muscular six-pack abs actor in the Bollywood.

In all his movies Force, Race and Dostana he showed his body to win the heart of young viewers. 

John Abraham

John Abraham Workout Routine and Diet Plan

If we talk about the body type of John Abraham he has the ecto-mesomorphs – Knows as Flexible body type could be transferred from lean to muscular by efforts.

It is for V shape body like John has. Huge Jackman, Dwayne Wade, and Christian Bale have the body type of ecto-mesomorphs.

Body Type

You have seen and compare his body from Dhoom to the Force that he has gained more weight. This is about the transformation from a lean body to muscular one which is the characteristics of ecto-mesomorphs.

The transformation is not an easy task, he goes under serious training with the guidance of his trainer Vinod Channa.

John Abraham Workout Routine

Let see what worn-out routine and diet plan he follows. 

Day 1 

Chest and Triceps 

  • Bench Press – Incline – 3 sets
  • Bench Press – Decline – 3 sets
  • Dumbell Fly – 2 sets
  • Dips – sets
  • Triceps Pushdown – 2 sets
  • Triceps Kickback – 2 sets 

He takes 15 reps in every set for every exercise.

Day 2 

Back and Abs

  • Bent-Over Row – 4 sets
  • Single Dumbell Row – 4 sets
  • Lat Pull-down – 4 sets
  • Shrugs – 3 sets
  • Crunches – 3 sets
  • Leg Raises – 3 sets

He takes 15 reps in every set for every exercise.

Day 3 

Abs and Cardio

  • Crunches – 3 sets
  • Leg Raises – 3 sets

15 reps in every set for every exercise.

He also takes Jogging and Treadmill for 30 minutes.

John Abraham Workout

Day 4 


  • Squats – 4 sets
  • Lungs – 2 sets
  • Leg press – 2 sets
  • Leg curl – 3 sets
  • Standing Calf Raise – 3 sets
  • Sitting Calf Raise 3 sets 

He Takes 15 reps in every set for every exercise.

Day 5 

Shoulders and Biceps 

  • Overhead press – 3 sets 
  • Side Lateral Raises – 4 sets
  • Rear Delt Raise – 2 sets
  • Barbell Curl – 3 sets
  • Dumbbell Curl – 2 sets
  • Hammer Curl – 2 sets 

For every exercise, he takes 15 reps in every set.

Day 6 

Cardio and Abs

  • Crunches – 3 sets, 15 reps
  • Leg Raise – 3 sets, 15 reps
  • Jogging and Treadmill – for 30 minutes

Day 7 he takes rest from the workout.

John Abraham Diet Plan

  • He Takes Black coffee or green tea, 4 egg whites and potato in the morning around 8 pm
  • After morning exercise around 10.30 am he takes whey protein with milk.
  • For the lunch, he takes Chicken or fish grilled with roti and normal home food – Dal, roti, and sabzi.
  • At around 4 pm he again takes black coffee or green tea, 4 eggs, potato, and some fruits.
  • At 7 pm after exercise, he takes whey protein with milk
  • For dinner, he likes Boiled Chicken or fish and Brown bread.
  • He avoids white flour products, sweets, and junk food and rice.

Diet plan for lean-to muscular

  • John has gone through this transformation in 8 months when he increased his weight 85kg to 96kg.
  • He increased his dose of Carbohydrates and protein with a work-out routine to easily gain muscles.
  • He took 200gms protein and increased 6-7 eggs and fish or chicken breasts daily during that transformation.  
  • He used to burn 4000 to 5000 calories per day and take a good amount of protein supplements.