Last updated on March 10th, 2021 at 09:57 am

Did you know Hugh Jackman and Shah Rukh Khan are good friends?

Oh, AND Hugh Jackman also believes Khan could be a great Wolverine!?

Well, if you didn’t know, now you do.  Probably feels great to be so informed.

For those of you who haven’t heard of Shah Rukh Khan probably also haven’t heard of Bollywood.

How do I just assume that?

I’ll tell you how.  Shah Rukh Khan is referred to as “Badshah of Bollywood” or “The King of Bollywood”.

And now we’re going to take a look at Khan’s workout and diet to see how he got Superhero Jacked!

Shah Rukh Khan Stats:

Height: 5’7-5’8

Weight: (approximate) 165 lbs.

Age: 53 years old

Sometimes if I check multiple sources and the celebs height it just listed as multiple all over the place I feel it’s best to just share a range.

But, either way Shah Rukh Khan falls in the shortest range of male celebs that we’ve seen.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Shah Rukh Khan Diet and Nutrition

If you know Shah Rukh Khan, you’ve probably seen his insane transformation into an absolutely shredded physique.

That being said, he does sustain a pretty decent physique that most people would love to have, even before and after that initial transformation.

So, for this one I’ll be sharing his traditional (and sustainable) approach, and also the methods he used for the transformation as well.

Let’s start with some general information.

This comes from the source NDTV Food:

An hour before his workout he takes a quick fill of proteins and carbs, and a protein shake after his workout.  Shah Rukh consumes multiple meals through the day in short intervals of time. His protein filled diet includes a combination of non-fat milk, skinless chicken, egg whites, legumes and lean cuts of meat. He also takes a lot of grilled or raw veggies. His diet is devoid of any refined grains and artificial sugar, he supplements it with fresh fruits. He also keeps himself hydrated at all times with water, and fluids like coconut water and fruit juices.  Shah Rukh can’t live without coffee and sometimes has even 30 cups a day! The actor professes his love for coffee in this tweet.

The 30 cups a day is a little hard for me to believe, but you know what…maybe the cups he uses are like REALLY tiny?

How am I supposed to know?

The rest of our sources actually seem to be pretty on-par with this for the most part as well.

Here’s what India Today and Times of India have to say:

If you’ve always wondered the reason behind his radiant face and flawless skin, here’s the answer–Shah Rukh Khan drinks at least two to three litres of water in a day, without fail. Apart from the appropriate amount of water consumption, his diet also includes colourful vegetables and fruits, which are a source of vital nutrients for the body. Unlike most of us, Mr Khan prefers to eat them raw or grilled, without giving in to the temptation of fried food.

As tempting as sweets might be, Shah Rukh refrains from consuming artificial sugar, and relies on fruits for natural sugar and fiber intake. Seriously, we should learn a thing or two from SRK’s resilience and dedication.

As reported by Times of India, the Swades star focuses on a high-protein intake and low carbohydrate consumption through his diet. Skinless chicken, non-fat milk, legumes and other protein-rich foods form an essential part of his strict diet, while products rich in fat are a big NO.

And, India Today also interviewed one of Khan’s personal trainers: Prashant Sawant.  Sawant confirmed that Khan is actually pretty good with his diet even when he’s not looking to get shredded for a role, and states:

What about the actor’s diet plan? Do you have to be super strict with him?
Not at all! SRK has no bad eating habits, and is in fact very disciplined. I make him follow a high-protein, low-carb diet. He loves to eat chicken and includes it in all his meals.

But, an article over at Livestrong does mention that Khan doesn’t ALWAYS keep it super strict.

Here’s what they tell us:

Bollywood movie star Shahrukh Khan loves Pepsi, McDonald’s and traditional Indian foods like butter chicken. Prior to starring in the 2007 film “Om Shanti Om,” however, Khan began a strict diet and exercise regimen that gave him a lean, muscular physique. Khan’s diet plan is low in carbohydrates and high in protein.

So while he is very disciplined and for the most part opts for chicken and healthier choices (high protein, lower carbs), he does still realize that some “cheat meals” are fine in moderation and actually help us sustain the overall regime.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Shah Rukh Khan Workout Routine Research

Now for the moment you’re all here for. 

The research that is going to help us to better understand the training that transformed Shah Rukh Khan.

We’ll start with NDTV before we dive into what his trainer has to say with India Today:

Shah Rukh trains intensely for 45 minutes about 5 times a week, which is usually late in the evening. His training is a mix of rehab workout, cycling and cardio.  His trainer Prashant focuses on one body part at a time from legs, to abs to calves and covers all the body parts by the end of the week.  SRK makes it a point to never miss out on his training schedule and sticks to his workout routine, except when he is busy with promotions or is asked to rest because of his injuries.

But lucky for us we also have a full interview with Prashant to work with.

Here’s some of what he starts with:

What is the one workout/exercise Shah Rukh is best at?
He can do everything. He is a solid sportsman and his spectacular spirit is something youngsters should learn from. He happily trains at 2 am and gives his 300 percent at each workout session. He actually performs better than 20-year-olds and his intensity only keeps getting better!

And he continues with:

What kind of training modules do you follow for SRK?
I make him do a mix of cardio and strength training. He trusts me completely, so I can make him perform the most difficult workouts with child-like ease. As a trainer, I also think from a doctor’s perspective and make sure he does what is required for his body; I never let him over-train.

And in some of SRK’s workout videos (usually quick clips of pictures on Instagram or YouTube teasing his full routine) we can see Khan perform:

• Dumbbell Bicep Curls
• Dumbbell Standing Chest Flyes
• Dumbbell Bench Press
• Decline Push Ups w/ Twist
• L-Sit Holds
• Incline DB Chest Press
• Bodyweight Rows
• Cable/Band Chest Flyes
• Weighted/Machine Crunches
• Duel Kettlebell Work (What seems to be Squats and
• Bent Over Dumbbell Rows
• DB Shoulder Front Raises
• Pull Ups

So basically, it doesn’t seem to be all that crazy.  But, his intensity level seems to be very high and his sessions are short due to his busy schedule so there appear to be a lot of circuits and supersets that add to the cardio.

We also know that Prashant mixes in cardio to support the fat loss, so we’ll be using some variations of cardio or even HIIT to support that as well.

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Shah Rukh Khan Workout Routine

Training Volume:

5 days per week – 45-60 minute sessions

Explanation:

We’re going to be training like Shah Rukh Khan, but being that we likely have schedules that allow for us to devote some more time, I’ll also be giving you options to utilize extra time to scale down the intensity level that SRK is forced to bring each and every day (although if you want to bring it, that option will be there as well).

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Shah Rukh Khan Workout: Sample Schedule

**It does not matter which days you choose to utilize specifically, but this is a sample of what a typical week can look like.**

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Abs and Core Work

Thursday: Shoulders, Traps and Extra Lats

Friday: Legs, Calves and Blowout

Saturday: Off Day

Sunday: Off Day

Shah Rukh Khan Workout: Chest and Triceps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Dumbbell Bench Press

4×12

B. Dumbbell Standing Incline Chest Flyes

4×12

C. Decline Push Ups

4xFailure (Blowout)

Superset Two:

A. Cable Tricep Pushdowns w/ Rope

3×10

B. Cable Overhead Extension w/ Rope

3×10

C. Cable Kickbacks (detach rope)

3×10 each arm

Superset Three:

A. Incline DB Chest Press

3×10

B. Banded or Cable Chest Flyes

3×10

C. Incline Hex Press

3×10

Blowout:

3 Rounds For Time:

25 Dips

15 Triangle Push Ups

5 Plank to Push Ups

Shah Rukh Khan Workout: Back and Biceps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Bent Over DB Rows

4×12

B. Cable Face Pulls

4×12

C. DB Lat Spread

4xFailure (Blowout)

Superset Two:

A. Dumbbell Bicep Curls (Alternating)

3×10

B. Hammer Curls w/ Cable Rope

3×10

C. EZ Bar Bicep Curls (Light)

3xFailure (Blowout)

Superset Three:

A. Lateral Pulldowns on Cable Machine

3×10

B. Straight Arm Pushdown on Cable

3×10

C. Preacher Curls

3×15

Blowout:

3 Rounds For Time:

60 Second Forearm Plank

20 KB Deadlifts

10 Chin Ups

Shah Rukh Khan Workout: Abs and Core

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Hanging Leg Raises

4×20

B. V-Ups

4×20

C. L-Sit Hold

4×30 Seconds

Superset Two:

A. Lying Leg Raises

3×25

B. Flutter Kicks

3×30

C. Reverse Superman Hold

3×30 seconds

Superset Three:

A. Weighted Forearm Plank (Plate on Back)

3×60 seconds

B. Push Ups

3xFailure

Blowout:

10 Minute EMOM (Every Minute On The Minute):

Farmers Carry w/ DB, KB or Hex DL Bar (Varied Distance)

15 Second Battle Ropes

Shah Rukh Khan Workout: Shoulders and Traps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Seated Arnold Press

4×12

B. Seated Shoulder DB Front Raise

4×12

C. Standing Upright Rows w/ Plate

4xFailure (Blowout)

Superset Two:

A. Barbell Shrugs Close Grip

3×10

B. Dumbbell Shrugs

3×10

C. Power Cleans w/ Light Bar or DBs

3xFailure

Superset Three:

A. Military Press Machine

3×10

B. Shoulder Flyes

3×10

C. DB Lat Flyes

3×10

Blowout:

5 Rounds For Time:

20 KB Swings

10 One Arm DB Snatch (each arm)

Shah Rukh Khan Workout: Legs and Calves

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Goblet Squats (KB or DB)

4×12

B. Jumping Lunges (Not Weighted)

4×12 each leg

C. Wall Sits

4xFailure (Blowout)

Superset Two:

A. Leg Press

3×10

B. Calf Raise on Leg Press

3×10

C. Seated or Standing Calf Raise

3×10

Superset Three:

A. Bulgarian Split Squats

3×10

B. Glute Bridges

3×10

C. Box Jumps or Jump Squats

3×20

Blowout:

10 Minute EMOM (Every Minute On The Minute):

10 Wall Balls

5 DB Straight Leg DL

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