Last updated on March 19th, 2021 at 09:01 am

Alright, we’re back for our third and final big time Indian celeb for this round.

I mentioned in Farhan Akhtar and John Abraham’s articles that we’ve had these three celebs requested over and over and it is time they’re featured.

And, very similar to Abraham and Akhtar, Khan is another star in Bollywood, AKA Hindi cinema.

Khan has starred in over fifty roles and his IMDB states:

Aamir is no doubt one of the most dedicated actors in this world. With his recent success in India and China markets combined he has got the title of Worlds Biggest Superstar.

He’s pretty much a big deal.

Aamir Khan Stats:

Height: 5’4-5’6 (depending on the source)

Weight: (approximate) 155 lbs.

Age: 54 years old

Like Akhtar, Khan falls into the shortest range among male celebs we’ve seen at SHJ.

And if he is actually 5’4 he is likely THE shortest we’ve seen, just under Daniel Radcliffe.

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.

Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.

Aamir Khan Diet and Nutrition

Lucky for us, there’s some pretty good information out there regarding Aamir Khan’s diet and nutrition planning.

Some of it is quite varied, BUT, it’s also often pretty obvious when the source is just throwing out random information.

Here’s what one source tells us after getting information from a Dr. Dhurandhar who is a Professor and Chair for Department of Nutrition at Texas Tech University and former president of the Obesity Society (who specifically talks about Khan’s “very specific requirements to lose body fat and at the same time gain big muscles”):

•  Meal One at 4 am: 1 whole egg omelette with sprinkled onions, tomato, coriander and green chili
• Meal Two at 6 am: 1 protein shake (1 scoop of protein)
• Meal Three at 8 am: 150g fruit (except banana)
• Meal Four at 10 am: 50g poha with sprinkled tomato, coriander and green chili
• Meal Five at 12 pm: 1 slice of bread with 100g of tuna
• Meal Six at 2 pm: 100g vegetable 1, 100g vegetable 2, 50g rice, 15g dal, 200g slim curd
• Meal Seven at 4 pm: 150g fruit (except banana)
• Meal Eight at 6 pm: 1 slice of bread with 100g tuna
• Meal Nine at 7 pm: 100g vegetable 1, 100g vegetable 2, 50g rice, 15g dal, 200g slim curd

And, while it’s sooooo specific and a little outrageous (in my personal opinion), I know we have a ton of SHJ Army members who prefer a very structured “DO THIS!” type of plan.

So here yah go!

A few other sources confirm that their were meals like this spread out throughout the course of the day consisting of fruits, snacks, vegetables and even green tea; so it seems that much is true.

The only thing that really didn’t add up on a couple sources was that a few actually mentioned banana and apples being his go-to fruits while this one claims any fruits BESIDES banana.

It was also said that Khan made a point to have an extremely high daily water intake, which definitely sounds about right for the amount he was training.

Although, it wasn’t ALWAYS this structured.  To tack on weight (rather then shred down fat), Khan basically ate whatever he wanted.

Here’s what he has to say about that:

“Putting on the weight was fun as I could eat and drink whatever I wanted. I had a ball, I have to say but it was uncomfortable. My wrestling training was affected because I was carrying so much weight and I couldn’t move fast. You know, your breathing changes when you put on weight. Your whole body language changes, the way you walk, the way you sit, the way you try to stand up”,

Outside of this incredible transformation he does seem to keep his diet fairly clean, but mainly sustainable by being intuitive and just simply making the right choices and opting for high protein and clean eats!

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) 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 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.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Aamir Khan Workout Routine Research

Sources across the board tell us that Aamir Khan used a typical weightlifting protocol for his transformation.

This consisted of traditional pyramid training and a nice 8-12 rep range scheme paired with it.

And, the coolest part about the entire thing is that they’re even all in agreement on the different exercises utilized each day (for the most part).

Which means we got ourselves an actual Aamir Khan workout!

Khan said in an interview:

When I started, I thought I won’t be able to do it – with 97 kilos and 38% body fat”.

Which he followed up by saying:

“Diet is number 1 in changing your body. It doesn’t matter how much you exercise – if your diet isn’t right, the results won’t show”.

Which I mention because although we have the Khan workout routine, you’ll still need to make sure your diet is on point!

And Khan’s final recommendation when it comes to his training is sleep!

He says:

“The importance of rest is often underestimated. During Ghajini, as a rule, I slept for at least 8 hours every night.”

Which we know to be true. LeBron James even takes a nap every single day to catch up on his sleep!

But alright, let’s get into this workout!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Aamir Khan Workout Routine

Training Volume:

5 days per week

Explanation:

Aamir Khan takes his training, diet, abs and rest very seriously.  And I snuck abs in there because we’re going to be devoted a full day to abs!  Yes, you read that right. Get ready.  Because this is a first for SHJ.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Aamir Khan Workout: Sample Workout Schedule

Monday: Chest and Triceps

Tuesday: Abs and Obliques

Wednesday: Legs and Calves

Thursday: Shoulders and Traps

Friday: Back and Biceps

Saturday: Rest and Recovery

Sunday: Rest and Recovery

Aamir Khan Workout: Chest and Triceps

Warm Up:

10 Minute Incline Walk

Workout:

Barbell Bench Press

4×8-12

Barbell Incline Bench

4×8-12

Incline DB Flyes

4×8-12

Dumbbell Pullovers

4×8-12

Cable Presses

4×8-12

Standing Overhead Extensions

4×8-12

Aamir Khan Workout: Abs and Obliques

Warm Up:

10 Minute Incline Walk

Workout:

Hanging Leg Raises

4×15-25

Cable Crunches

4×15-25

Sit Ups w/ Twist

4×15-25

Forearm Planks

4×60 seconds

Side Planks

4×30 seconds each side

Russian Twists w/ Plate or KB

4×15-25

Aamir Khan Workout: Legs and Calves

Warm Up:

10 Minute Incline Walk

Workout:

Barbell Back Squat

4×8-12

Barbell Lunges

4×8-12 (total)

Leg Curl Machine

4×8-12

Standing Calf Raises

4×8-12

Leg Press Machine

4×8-12

Standing Toe Raises (for Calves)

4×8-12

Aamir Khan Workout: Shoulders and Traps

Warm Up:

10 Minute Incline Walk

Workout:

Seated DB Overhead Press

4×8-12

Bent Over Shoulder Raises

4×8-12

Dumbbell Shrugs

4×8-12

Lateral DB Raises

4×8-12

Barbell Upright Rows

4×8-12

Barbell Shrugs

4×8-12

Aamir Khan Workout: Back and Biceps

Warm Up:

10 Minute Incline Walk

Workout:

Lateral Pulldowns

4×8-12

Cable Seated Rows

4×8-12

T-Bar Rows

4×8-12

Preacher Curls

4×8-12

Wrist Curls

4×8-12

One Arm Dumbbell Rows

4×8-12 each arm

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.