We’re back for another Indian actor that has been requested countless times.

We started with Farhan Akhtar’s workout, and then even did Aamir Khan’s workout as well.

Like Akhtar and Khan, Abraham is famous in Bollywood; which I also recently learned to be a name for Hindi cinema.

Abraham has had nearly seventy roles and continues to pump out films and is known for his shredded physique.

Which I suppose is why, also like Akhtar, people want to see him featured at SHJ.

It also may be relevant to note that John Abraham is known as being one of the successful male models in all of India.

John Abraham Stats:

Height: 6’0

Weight: (approximate) 207 lbs.

Age: 46 years old

Unlike Akhtar and the third Indian film star we’ll see, Abraham is pretty tall.

He just misses the tall average height we’ve seen among celebs at SHJ, but he’s much taller than Akhtar.

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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John Abraham Diet and Nutrition

When researching someone like John Abraham it’s sometimes hard to pick and choose which resources are just giving you tips on how to look like the celebrity, and which are actually using sources.

For that reason I do like to go and hand pick the information that shows up on almost ALL the sources, so at least we have a common agreement to base what I’m sharing off of.

This is especially true when we aren’t able to find information from any of the really big sources.

NDTV shares:

In one of his video interviews, John shares that he hasn’t touched aerated drinks for more than 20 years and has always been very particular about his diet. No cheat meals for him! He also shares that healthy eating is a way of life for him but he also loves to binge on Parsi food.

And in more than half a dozen sources they agreed that Abraham’s diet was made up of half vegetarian and half non-vegetarian foods in equal proportion.

The issue with that is that I’m not sure how that really helps us, because it seems odd to specifically say “half”, so I’m unsure if one source wrote this up and the rest just copied from them….

The cool part about all this is that at least we’re given a sample diet that Abraham apparently has shared in the past.

Here’s what we have:

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.

Jumping back to a second article from NDTV they agree with this sample meal plan and tell us this:

John Abraham sticks to a balanced diet with equal proportions of both vegetarian and non-vegetarian foods. He takes around 5-6 meals a day and consumes a high protein diet. He also consumes carbs burns almost 5000 calories a day through work out. For breakfast, he takes a cup of black coffee or green tea along with 4 egg whites or cornflakes or wheat flakes or brown bread. Green tea/black coffee boosts metabolism and is best when consumed before workouts. His diet for the rest of the day includes chicken, fish, dal, roti, sprouts, curd, sabzi etc. For evening snacks, he takes fruits, egg whites, and tea.

Keep in mind 5,000 calories is A LOT of calories, and likely are only needed if you’re looking to bulk up, and are extremely active on top of that.

Abraham has also mentioned on multiple occasions that he believes diet is 60% of your transformation and your workout is 40%.

I think the diet is even a higher percentage, but judging by how hard Abraham works out, I can tell why he thinks it deserves more.

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.

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John Abraham Workout Routine Research

So we know Abraham feels that your workout is 40% of the battle.

I also mentioned that I (and a fair amount of others) actually believe that percentage is even lower, BUT, that goes to show you just how hard Abraham is training.

Luckily for us, fitness is a big part of Abraham’s life, so he enjoys also sharing it on his social forums.

NDTV even shares that:

According to him, the most important thing to build a body is to lead a disciplined lifestyle. Fitness has been a constant in his life. He feels that cheating on your diet or workout routine is the worst thing to do to your body.

He’s pretty serious about his fitness.

In an interview with Men’s Health he also told them that he:

Advises men to concentrate on toning and strengthening their legs which are often ignored while people concentrate more on building biceps. The bottom-line is that you need to focus on having a proportionate body. You need to have a good balance.

So expect to see a nice leg day.

Another thing I was able to find out about Abraham is that he likes to incorporate a brisk 20-30 minute walk at the end of his workouts.

That’s obviously ON TOP of the brutal training regime he follows.

The majority of sources are also in agreement about Abraham’s workout split.

We’ll obviously talk about it more within the actual workout routine below, but he seems to be following a 5 day split that consists of training built around our main compound lifts, with the addition of two days having abs built on top of that.

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John Abraham Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be training 5 days a week, and our workouts will be mainly formatted around the compound lift that generally coincides with that muscle group, which the exception of our arm day.  We’ll also have 2 ab training days which will fall on our back and shoulder days.

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John Abraham Workout: Sample Workout Schedule

Monday: Bench Press and Chest

Tuesday: Deadlift, Back and Abs

Wednesday: Biceps and Triceps

Thursday: Overhead Press, Shoulders and Abs

Friday: Back Squats and Legs

Saturday: Rest Day or Extra Parkour

Sunday: Rest Day or Extra Parkour

John Abraham Workout: Bench Press and Chest Day

Compound:

Bench Press

5×12,10,8,5,3

Workout:

Incline Dumbbell Press

3×12,10,8

Decline Press (Machine or Barbell)

3×12,10,8

Hammer Strength Chest Press

3×12,10,8

Dumbbell Pullovers

3×10

Cable Flyes

3×10

Dips

3×10

Post-Workout Cardio:

20-30 Minute Fast Paced Walk

John Abraham Workout: Deadlift, Back and Abs

Compound:

Deadlift

5×12,10,8,5,3

Workout:

Wide Grip Cable Pulldowns

3×12,10,8

Close Grip Cable Rows

3×12,10,8

Face Pulls

3×10

Chin Ups

3×10

Abs:

Hanging Leg Raises

3×20

Cable Crunches

3×20

Planks

3×60 seconds

Post-Workout Cardio:

20-30 Minute Fast Paced Walk

John Abraham Workout: Biceps and Triceps

Workout:

Preacher Curls

3×12,10,8

Close Grip Bench

3×12,10,8

Alternating Hammer Curls

3×12,10,8

Tricep Cable Pushdowns

3×12,10,8

Cable Kickbacks

3×10

Single Arm Cable Curls

3×10

Chin Ups

3×10

Post-Workout Cardio:

20-30 Minute Fast Paced Walk

John Abraham Workout: Overhead Press, Shoulders and Abs

Compound:

Overhead Press

5×12,10,8,5,3

Workout:

Seated Arnold Press

3×12,10,8

Bent Over Dumbbell Lateral Raises

3×12,10,8

Front Raises w/ Plate

3×10

Upright Rows w/ Barbell or EZ Bar

3×10

Abs:

Hanging Knee Raises w/ Twist

3×20

Sit Ups w/ Twist

3×20

Russian Twists

3×20

Post-Workout Cardio:

20-30 Minute Fast Paced Walk

John Abraham Workout: Back Squats and Legs

Compound:

Back Squat

5×12,10,8,5,3

Workout:

Leg Press

3×12,10,8

Calf Raises on Leg Press Machine

3×12,10,8

Bulgarian Split Squats

3×12,10,8 each leg

Hamstring Curls

3×10

Weighted Step Ups

3×10

Glute Bridges w/ Barbell

3×10

Post-Workout Cardio:

20-30 Minute Fast Paced Walk

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