Home / Bulking up / Celebrities / John Abraham Workout Schedule and Diet Chart (Full case study)

John Abraham Workout Schedule and Diet Chart (Full case study)

Who is John Abraham? John is a model, Indian film actor and influential sex symbols in India.  He has inspired many young Indians on Fitness. He has put up lot of effort for one of his recent movies called Force. Analyzing the body type of John Abraham, he comes under ecto-mesomorph. The body type can easily fluctuate between lean and muscular. They tend to have broad shoulders, narrow waists, ankles, and wrists, and a “V” shape of the torso. Hugh Jackman, Christian Bale, and Dwayne Wade are examples of ecto-mesomorphs. In about 8 months, John has transformed from a lean to very muscular from 85kg to 96kgs.

male body types

Increasing the Carbohydrate & protein intake with perfect practice technique will help to gain weight easily on the muscles. Many people put weights on the joints, instead of muscle. John has undergone a serious training with proper guidance from his personal trainer vinod channa.

John Abraham diet plan

John had both vegetarian and non-vegetarian foods in equal proportion. According to his goal, he had to take 200gms of protein intake daily. If you’re a pure veggie, check out our guide on top 10 sources of veggie protein and also list of fruits high on protein.

Apart from veggies and fruits, you can have lot of egg whites and fish in your daily intake. They are some superior forms of protein. If you want some serious muscle mass, your daily intake should least have minimum of 6-7 egg whites and a piece of fish, chicken breast etc.

john abraham body gym workout

To hit the goal you desire, 60% depends on the diet and 40% on the workout. For john, he burns 4000 to 5000 calories per day and consumes lot of high protein and carbs intake. Along with that he has taken multi vitamin tablets and protein supplements. No STEROIDS. With this diet, protein supplements, multi vitamin to recover muscle and good amount of sleep along with 6 days of workout schedule can help you achieve your goal easily.

John Abraham Workout Diet Chart

Pre-workout – Carb intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.

Post workout – 6-7 egg whites with protein shake.

Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner – Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

John Abraham workout plan

John Abraham workout schedule used to have two body parts a day. One big muscle followed by a small muscle. So for example, he would work out Chest and triceps one day, Shoulder and biceps, Back/lat one day, then legs twice a week. Each workout will contain 4 sets with 10-12 reps each. Each body part had 4 or 5 variations of the exercise.

john abraham workout

After workout, he would run 20-25 minutes. Not running actually, brisk walking speed. If you’re main goal is to bulk up, build muscle size, then you need to lift weights first and then do cardio at the end. You get a much better endurance training effect from running after lifting weights.

Only with proper guidance and discipline, your body will react to your changes. Only then it is ready for sculpting.

john workout plan

John Abraham workout schedule

Chest –  Flat bench press, Incline dumbbell press, decline pull over, cable cross over

Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,

Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,

Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,

Forearms – barbell wrist curl, palms down dumbbell wrist curl,

Back –  Barbell dead lift, pull ups, wide grip lat pull down, cable seated row, one arm dumbbell row

Legs –  Barbell front squat, leg press, seated leg curl, calf press, leg extension

Cardio – treadmill running & walking

Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.

More info will be updated.

141 thoughts on “John Abraham Workout Schedule and Diet Chart (Full case study)

  1. i am 16 and i have been gyming from last six months .earlier my chest was 30 now it is 35 and biseps were 10.30 and now they are 13.3 .i want to bulk up my back and biseps which gainer i must use my weight is 59 and height is 5.9

    1. This Workout is bogus brother. What you have to do is follow my routine. send me an email at sameerhasabichawla@gmail.com. I say this simply because you have been going to the gym for the past 6 months but your gains are not at all what they should be you should be able to lift way more than this and i feel like your plateauing low when you should be adding weight to how much you lift in each excercise on almost a weekly basis if not biweekly. Send me an email and I’ll show you how to do it at no cost.

      1. Dear Sameer,
        My age is 29 and want to reduce my tummy and improve my physique currently my weight is 87 my height is 5.6 so kindly guide what diet I should take and what exercises I should do for that

      2. As i read your openion on one blog (about John abharam’s workout plan 2013 for “Force” movie)that you are able to teach fo gain weight and built musular body..so pleas guide how i?? but i m pure vegiterian….(pls reply in hindi/marathi if possible)

    2. Like the way john workout u nt even right a bit.
      For make a body for his movie force.. he used weight gainers first he build up a mass inbody..
      Then he lean his body then he gone on low xarbs diet plans with use of whey peotiens.
      N that the way u tell his exercisee thats all wrong
      If u work out on body n then u do cardio.. you cant gain mucles sizee theway john body looked in forcee it was awesome.. but all things arent right by you

      1. I am 35 years old. i have been doing gym for some years. pls tell some of the protien foods for me.

    3. Simpl thks daily pull up bcz ur hgt 5.4 …4 gw and whn u r in gym fistly make excs after start gyming…str wit low wgt thn + …..+ ok u hv to tak havy .wgt thn u can bild ur masl

  2. Hello Sir… I am a fitness freak. I stand 5’7 and weigh about 55 kg. I want arms like John Abraham. what exercises should I do and with how many sets and repetitions? plz suggest..

      1. hey bro ….leason …i started gym last 6 month conti….but my w8 that time still 58 constant no gain no loss …that tyme i was tottly frusted …then i took the weight gainer since last 2 month ..n u cnt belive my w8 totally gain 6 kg 65 n still my dite also grow up daily morn 8 egg only white bulk .. then 6 chapati ( roti) wheat ..then 1glass protin (best bulk gainer) 2tab diana ball for ur size , strenght n calcium …then 4 banana same dite afternoon n at the gym time after same dite conti….

  3. Sir, there is no instructor in our gym, I m doing exercise by the help of books, I m getting improvement, two years running but now I m realised that I need an instructor. so kindly guide me by giving daily routine n diet chart please

    1. hi i am fitness trainer. my name is waseem from delhi. i do weight lose, weight gain, lean muscle, strength training, endurance training , power training, cardio training, flexibility and streaching and all if any one need personal trainer than contact me. @ 9717407443 or waseem.fitness@gmail.com

  4. I need guidance I am 31 year old married 5 feet 9 inches average body . Some 7 year back I had slio disk. Now I am ok. Is it possible to gain the fittness of an athlete

  5. Hi i’m 37+ i have an ectomorph body type. my height is 5’11” and weight abt 70 kg. now a days my belly is increasing rapidly. I want to Shape up my belly as wel as build up my body.. plz suggest a diet diet plan and work out plan for me.

  6. Heloo Sir,. I am 25 Years Old height is 5.10, Weight is 50 kg. Slim Body. want to gain weight and body. advice me diet and exercise.

    1. Take 2 raw eggs and mix them with one glass of milk and drink daily…
      Take 2-4 bananas daily…
      and do some excercise like pushups, pullups, etc.

      and check the measurements after 3 months…you willl feel better in compare of previos measurements

    1. Your comment…sir uM oSo sUfferiNg frM the same pRoBlm ,ma riGht cHest seems Little dOwn nOw Um cOnFuseD voT tO dO ,gUide me So tHat i can fiNd Maslf Out Ov tHs misserY

  7. I am bodybuilder and I have lean athelete body and my height 6.1 inc recently 6 months back I met with an major accident with multiple fractures in my lower body like fumer replaced with the foreign body both calcaneus fractured still not able to walk and I have lost my abs and worried whether I can do the excercise to keep myself fit please suggest even there was stable fracture my spinal chord now doctors say I have recovered regarding walking might another 2 months and also they say after 2 yrs I can play football also. So plz suggest me whether I can do the excercise or no

  8. Hello Sir,. I am 29 Years Old height is 6.1 Weight is 49 kg. Slim Body. want to gain weight and body. advice me diet and exercise and for good supplements.

    1. I was exactly where you are when I began, not as tall though. But now I weigh around 68 (I had set a target of 70. A long way to go but I’m on it.)

      One thing for you is absolutely clear you need to eat. Start of by going to the gym in the mornings, you’ll be refreshed the whole day and make sure you eat before you go to the gym. This is what my routine looks like.

      Pre Workout: Banana shake (Important to eat before you hit the gym)

      Post workout: 3 egg whites and two whole eggs (boiled or scrambled whatever you prefer) with parantha or 2-3 bread slices.

      Lunch: Try to eat rice for at least one meal of the day (lunch or dinner) if you can manage both, even better.

      Snack: I usually eat omelette with some bread or some sandwiches.
      Do not eat biscuits or namkeen for snacks. Whenever you’re hungry eat something healthy. Omelettes, sandwiches, fruits. Try to avoid deep fried stuff if you have an healthier alternative. But if you have no other option please go for the fired stuff. You can not afford to stay hungry.

      Dinner: Again the same as lunch. Rotis, rice vegetables, dals etc.

      Also make sure you drink at least 500 ml of milk in a day. It does not have to be in one go, can spread it out throughout the day. But at least 500 ml (More if you can manage). Milk, although a little fatty is a great source of easy calories for people like me who cant eat as much and sometimes prefer to gulp down their calories,

      This is not a very extensive or complicated diet plan but this will get you going for now. At first you may not feel the urge to eat this much but you will get used to it.

      Go for Optimum Nutrition Serious Mass, I have tried it personally and it gives great results. The only down side to it is that its still pretty expensive and the serving size is also an issue. Let me know if you want to try Serious mass, i’ll guide you about the serving size and how I took it.

      Or you could make you own weight gainer shake.
      Quaker Oats
      Peanut Butter
      Blend all this in a blender and you get easily a drink which gets you around 800 calories.

      1. i need good diet plan nd best workout plans for good results … m having protein shakes labrada muscle mass gainer… help me plz …

  9. Your comment…res sir I am medical representatives n also doing gym sir my waight 65 hight 5.6 but some obesity I waont to loss obesity current diet taking 3 eggs after work out in lunch dinner using dal,chattani,not rice or faaty foods or not heavy dinner so plz help curent gym schedule 2 days cardio,2 days for upper n lower body so plz suggest diet n workout.thanks

    1. Your comment…always eat oatmeal in dinner.no milk and no sugar with it.after one to two weeks start taking it for your breakfast with protein powder.do high intensity interval training for your cardio for 20-30 minutes. If possible replace your lunch with green vegetables and lean red meat.you will SEE RESULTS FOR SURE.
      hope that helps.

    1. Usually there are no side effects to taking whey apart from the fact that it may tax your kidneys a bit, so make sure have no allergies or anything on that front. If you plan to take your whey with milk, lactose intolerance may also be another issue. But this is not very common in India since we are generally a milk drinking nation.

      For the time taken to build, if you are just starting off and are a complete beginner then you will start to see results very quickly, a little over a month. These are generally called noob gains (Enjoy them while they last). But once they are over you will start to plateau then its time to change (maybe your workout plan or your diet, either ways it will be time for change).

      Just make sure you keep at it and there are no shortcuts to success. Supplements are absolutely fine but all the other crap that floats around in gyms is useless. All you will get is hollow results.

      I may not yet be a pro but have done my share of research. Hit me up if you want to anything else johndoe301190@gmail.com

  10. Hello!sir iam balu iam of age 20 and my height is “5’6” and of weight 46kgs so and iam veggie so help me giving a diet and workout schedule to do at home to gain body like john abraham

  11. Hello Sir, My name is Shivam sharma. I am 18 years old ,my height is 6.0 and my weight is 60 kg. What should I do for a better Health, weight. Please tell me…..!

  12. Hello john Sir myself shivam sharma. I m 18 years old ,my height is 6.0 and my weight is only 60 kg ……! What should I do for increasing my weight ……? Please tell me…..

  13. Your comment…My age is 20 . My chest is 40 inch & my bicep’s 15.3 inch.And my hight 5ft 10inch..Thnx

  14. Sir,
    Aren’t we supposed to take protein within 20 minutes of our workout?
    So if we do cardio for 20 minutes then what’s the point?

    Workout then protein then cardio?
    Or workout then cardio then protein?

  15. I am 17 and i m yourbiggest fan . You are myidol, i want to make a bodynlike you.can you please suggest me the best protien podwer?

  16. Hi sir hwr u
    sir plsss suggest me dat diet plan nd workout I hv ttied alot protiens weight gainers nd all nt getting effect plsss help me nw m doing gym one day two muscle nd next cardio plss help me..!!!

  17. Hello,

    My Name is Mohd saood from Mumbai. I work in night shift from 5pm to 6pm and after that I go for workout. I have a cervical spondolitis. I need to know what’s the best time for workout after or before sleeping? I want a proper and healthy diet plan as per my shift to gain weight. My height is 5.11 and weight is 72 kg and please provide a good supplement. Hope you’ll help me. Waiting for your reply.

    Thanks & Regards
    Mohd Saood

  18. # Im Parth Bhatia #
    # Im From Vadodara #
    #I am 19 Years Old Height is 6.2 Weight is ”70 kg” 🙁
    # i want to Lose weight & advice me diet and exercise Plzzz 🙂

  19. Hi, sir, I m doing exersice last 4 years, I have good bulky body but I don’t have mescular body yet so please can u sugges me something?thank u.

  20. Always John Rocks””””””””””””””””””””””””””””””””””””””””

  21. John sir i am ur biggest fan sir i live in Assam i practice my exercise in deh vikash gym since 1year.I taken lots of supplement but i didn’t get a best result so you told me sir please which supplement i will take next please give me a comment sir

  22. breakfast-milk,2eggs
    lunch-rice and chicken,fish,egg or vegetables
    dinner-pasta,noodles, or same as lunch

    Monday-chest and cardio
    Tuesday-back and cardio
    Wednesday-arms and cardio
    Thursday-legs and cardio
    Friday-shoulder and cardio
    Saturday-abs and cardio

  23. i am shatavart verma i am 16 yrs old and i am of 82 kg . My height is 5.8 ft and i want to loose wight. Can anybody help me please……

  24. hello,
    my name is yash, my age is 19 an di want to increase the size , of my back, biceps like an ecto mesomorph builders….. my weigh is appr.54. at present can i have the diet plan an exercise to have some help,
    please revert me on my mail.

  25. Hello Sir,. I am 22 Years Old height is 5.9, Weight is 60 kg. Slim Body. want to gain weight and body. advice me diet and exercise so plz sir .

  26. I am 24 yrs old&my highest approx 5’6& weight 82 kgs. I am also go for the gym my chest is approx 40& biceps about 15inches I have to make the abs pls suggest Sme thing?

  27. dera sir give me tha tips my body like 6pack in bengaliword .sir i am in hard work to daly give me tha chance please sir

  28. Hi im 18 and my height is 6.1 and I weigh at 78.3 I have been working out for 3 months and I have not seen any improvement in my body except weight gain, I also take supplementary protein i.e. Anabolic mass builder for 2 weeks but still there seems to be no effect my work out pattern is day 1 chest and biceps, day 2 shoulders, day 3 back and triceps, day 4 legs I am not doing abs because my trainer advised me not to do it as I am aiming for mass gain so help me out my diet is breakfast 5 egg white, 8 slices of bread with butter and 1 glass milk. lunch rice and vegetables. evening before workout 1 glass protein shake with milk and 1 banana after workout 1.5 glass protein shake with 1 banana. dinner 7 chapatti with vegetables

  29. sir. my name is harsh, i am doing gym from last 3 months and my biceps was 10 increased to 13.5 but i want to increase it more so what should i do?

  30. Dear sir, I m denesh vora from ahmedabad.my age is 37 years. I want to make my body hard, like a body builder,. Can I do hard exercise?. I m confused. What can I do?, because I like very much dashing personality like john, akshay, rithik, salmon.

  31. Can you please give me a simple lean body diet plan
    Without any protein
    I am going to gym from 5 mnths i m very much satisfied with the change in my body in these 5 months butmy body is getting bullky day by day so first i want to make it lean want my body in shape can you help me bcoz whenever i ask to gym instructor he always ask me to take supplyment but i don’t want to take that. Thanks

  32. Hello sir, I am big fan of you, please suggest me how i can increase size of my muscles, my chest is 38 inch, biceps is 13inch without pumping, my waist is 32inch,i have good shape my 8pack abs not so clearly but seeing after workout, i wants to increase my biceps at least 15inch without pumping, and chest is 42inch,but i don’t wants to take weight or mass gainer, i just wants to increase my size with natural protin sources like eggs, paneer, milk and chicken, so plzzzzzzzzzzzzzz tell me diet of whole day of these natural protin sources, plzzzzzzzzzzzzzz sir, reply me soooon

  33. Hi john sir I am a big friend of u. Sir Plz give me advice diet chart for only vegetarian nd Plz give me some advice how to emprove my body nd how much take food.

  34. I Joined GYM 3 months earlier
    n im working on my shedule since from last 2 month
    my chest raised from 36 to 42
    , biceps from 10 to 13 and shoulders from 17 to 18.5
    but my height is still 5’4inches
    n weight is 70.
    now what should i do to increase my height without loosing weight…

  35. iam doing gym before 3 months and my dight is
    break fast 2x eggs white
    lunch is fish / chicken rice roti & green salsd
    dinner macrony noodles & 1x beer
    sir pl tell me agood sugesstion increase my body

    and my work out time is 1630H 1730H

  36. I am grywan my weight is 65 and height is some what 5.9 and tell me proper diet and exercise plz u wnt to go for posing so ths is my no 9762652852 xn whats app me also

  37. I am you fan! John sir. Your fitness is nice. You very very good sir London satisfy nice sir. You natural is good sir.I am ASLAM SHEKH fitness trainer & professional & programar dite plan. Fizio gained. & i am body bildder. Sir i will says trainer job your gym, you can make sir. & my experience 15 years sir please,

  38. I am you fan! John sir. Your fitness is nice. You very very good sir London satisfy nice sir. You natural is good sir.I am ASLAM SHEKH fitness trainer & professional & programar dite plan. Physio gained. & i am body bildder. Sir i will says trainer job your gym, you can make sir. & my experience 15 years sir please,

  39. hi sir my self aashutosh .. n im insperd ur body … so pls sujet me how can i got perfect body shape

  40. hlw sir,
    i’m boy of 16…my height is 5’10 and weight 72…..i do gyming for last 6 mnths….and i have gained vry much…
    6 mnths back i was having chest 65 cm now it is 96 cm…..and i hve got 4 packs..but i’m not getting biceps..
    so, sir how to gain biceps like u???plz reply sir

  41. Sir’wich type of food I take to build a solid body …not just like u but a fit body that anyone see me ….and plzzz tell me in which range a middle class family suffers for build a dit body……….plzzzz sir I’m very upset for it plzzz reply. …..

  42. Sir i am jai,i am 18,& iam still 55 kgs
    i need to gain up more weight in proper diet can u help me out & also about my hieght i am 5 4 and need to grow to 5 9 i am working hard gymming since 2 months bot still there is no development can you help me out sir

  43. I m 29years old my height 5″8 inch boy i want my weight growth but now my weight 54 kg i am very thin please tell me for weight gain what can i do.

  44. Hello Sir,
    I m goimg to gym from last 2 years
    And I had taken supplements also and my biseps is 14inch and chest is 38
    I want to get more results
    Plz. Suggest me a better workout plan

  45. john g mein apka bahut bdaa fan ho mein apki trah body banana chahta ho meri age 20 hai, height 5.11 and weight 80 kg please give me some tips how to gain a muscular body like u
    I m always love the workout at home
    please give me diet chart in vegeterian

  46. hello sr…. me akash sr me army me bharti hona chta hu lakin mera Wight kam h is me running krne ka man nhi karta plz sr koi tips

  47. Sir
    . I have just started gym so please guide me in right direction and with proper workout.
    I am a lean guy. I am vegetarian so please provide a diet too.

  48. hello sir, my name is sunny chhajlana..im 20years old…im working in night shift in call center…. day by day im becoming thin & thin…. so im thinkling to join gym again… tell me sir,,,
    1-what will b the best time to go to gym
    2-how many hours do I need to do gym..
    3- tell me the diet chart? what do i have to take in my diet before & after going to gym?
    4-how many months i have to workout/
    5-my weight is 52kg i want to increase it 72kgs…/ chest should b 42inch
    plz help me.. i hope you will help me sir
    my email id- sunnychhajlana@gmail.com

  49. Hey john……….. I am doing gym last 3 my months but my weight are same 65 kg. i want loss my weight and my abs………. please suggest me………….

  50. Hello Friends,

    My name is Vaibhav Agarwal. My age is 24 Years. Before 3 months my weight was 79 Kg and now i m 70Kg. I m running from past three months 6KM Per day in evening and don’t take Dinner just taking salad. (Kheera, Tomoto).

    My belt was 36 now it is 34. Sometimes i do careless in my lunch or any party in office. I took heavy food or Pizza in party. When i run then i blame to myself daily but i can not control before some days i try to control too.

    Can you tell me any other way or exercises which will be better for me. I want to lost my fat.

    Please suggest me after read this points.

    1) I live alone at home and a little bit lazy thats why very few days i take Breakfast.
    2) I m Engineer so i have 10 Hours sitting Job.
    3) I do lunch outside.
    4) I can do any exercise in morning or in night after 8PM. (I m running 6Km after 8Pm from past three months).
    5) I can do anything for lost my weight if it will not effect to my office timings. I can not compromise with office timings (9AM to 7:30PM).

  51. jhon bhai you are really a great hero in indian cinema, you hava a great muscular body, i just read your gym workouts its a fantist bhai, i will try to became like you.

  52. Hello sir,.I M 27 years old & my height is 6 & weight is 68 kg I want to gain weight & body so plz advice me diet & exercise.

  53. yo bro i request for some better diet plans tat helps me get gud body pls sujest me with sme best supliments tat helps body to grow quick and well

  54. hello…sir ! i am a 18 years old boy ! my height is 5.10″ and weight 51kg … plz help me to gain weight and muscles !

  55. HI

  56. hi john da I am a big fan of your I always like you and one pose which is from movie”Force” bike in your hand
    ufffff really I loved it
    and iam 18+ I want buy a supplement so plz you can suggest me which is became vest for me

  57. Hi sir my name is Dilraj Jat and I am a big fan of you so that give me some methods for body sedule and workout

  58. I m going to gym a few months but i just want to my chest my bicipes shoulder and my back increases now what i m do for this

  59. my name is prashant

    my age-34

    my ht-171cm

    my wt-63

    my shoulder and hand very small with compare my remaining body.

    plz suggest me diet plan for hand and shoulder

    1. I am 22 years old man,
      I am going to gym 2 years but i just want to my chest increases and clear chest means muscular, now what i m do for this. please solve me my problems

  60. Hello sir, I m 19 year old boy and a weight of 46kg and dont have muscles… I want to gain some muscles.. I am working in gym hardly but not getting muscles.. Please sir advice me some muscles gainer… Girls are laughing on me… Please sir advice me muscles gainer

  61. Helo sir.. Mah height is 6’2 . Wth good physique. 16 inch biceps nd 44 inch chest.. I wana knw abt d side effects of aesteroids if they exist.. I wana increase mah bicep to 18 inches.. Wthout bulking up mah face.. Are there any exercises fr keeping cheeks away frm bulging

  62. my name navpreet… my age 25 and my hight 5’4″ hai.. or main state competition ki tiyari krna chahta hu.. so plz send me exercises schedule

  63. Awesome post it’s really helpful for person like me to read such post where you can get the complete knowledge about your fitness ideal

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