Hrithik Roshan’s Ultimate Diet and Fitness Plan

One of the fittest stars of Bollywood, Hrithik Roshan is naturally bestowed with killer looks, exceptional dancing skills and a charming personality. However, for his physique, Hrithik has incessantly worked hard for years and this is the primary reason why he is honored with the title of ‘Greek God’ of Indian Cinema.  His fan following is not only limited to India, but it crosses all the geographical borders. His popularity is set to increase in the next few years as he has reportedly signed for a Hollywood venture.

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If you idolise the Superhero of Bollywood and wish to attain a physique like him, make sure you have unparalleled dedication and are ready to come out of your comfort zone despite your busy schedule and health concerns that you might face. Follow Hrithik Roshan’s ultimate diet and fitness plan that we have explained here:

Hrithik Roshan’s Workout Plan

Hrithik’s starts his day at gym with 20 minutes of cardio exercises and then move to daily exercise routine.  He makes sure not to give a miss to his gym despite his hectic routine and constantly changing locations due to film shoots. He is one of the most dedicated stars Indian cinema has seen. Find out what does our Krrish do in gym:

  • Hrithik’s exercise routine on Monday

He focuses on chest, calves and back and does the following exercises:

  • Total 5 Sets of Dumbbell Bench Press(5 sets)
  • 2 Working Sets of 5-10 repetitions
  • 3 Warm up Sets of 5-10 repetitions
  • 2 sets of Inclined Dumbbell Flyes with 5-20 repetitions
  • Under Hand Cable Pull down(4 Sets)
  • 3 Working Sets and 1 Warm up Sets of 5-10 repetitions
  • Bent Over Barbell Row (4 Sets)
  • 3 Working sets of 6-10 repetitions
  • 1 Warm up set of 8-10 repetitions
  • Back Extensions (3 Sets)
  • 2 Working Sets of 8-10 repetitions
  • 1 Warm up Set of 8-10 repetitions
  • 3 Sets of Seated Calf Raise of 20 repetitions
  • 3 Sets of Standing Calf Raise of 16-20 repetitions
  • Hrithik’s exercise routine on Tuesday

On Tuesday, he focuses on legs and follows this workout routine:

  • Leg Press (8 Sets)
  • 3 Working Sets of 10 repetitions
  • 5 Warm up Sets of 10 repetitions
  • Seated Leg Tucks (5 Sets)
  • 3 Working Sets of 15 repetitions
  • 2 Warm up Sets of 15 repetitions
  • Extensions (4 Sets)
  • 2 Warm up Sets of 16-20 repetitions
  • 2 Working Sets of 16-20 repetitions
  • Lying Leg Curls (5 Sets)
  • 2 Warm up Sets of 15 repetitions
  • 3 Working Sets of 15 repetitions
  • Squats (5 Sets)
  • 3 Working sets of 15-30 repetitions
  • 2 Warm up sets of 15-20 repetitions
  • Hrithik’s exercise routine on Wednesday

Due to his hectic schedule, Hrithik likes to take a rest from exercising on Wednesday or combines the workout sessions of Monday and Tuesday.

  • Hrithik’s exercise routine on Thursday

Thursday is for focusing on shoulders, calves and abs.

  • Marble Military Press (5 Sets)
  • 3 Working Sets of 8 repetitions
  • 2 Warm up Sets of 8 repetitions
  • Side Lateral Raise (4 Sets)
  • 1 Warm up set of 10-15 repetitions
  • 3 Working set of 10-15 repetitions
  • 3 Sets of Upright Barbell Row of 7 repetitions
  • 7 Sets of Reverse Flyes of 12 repetitions
  • 3 Sets of Weighted Sit ups of 20 repetitions
  • 3 Sets of Seated Calf Raise of 20 repetitions
  • 3 Sets of Standing Calf Raise of 20 repetitions
  • Hrithik’s exercise routine on Friday

He focuses on arms and perform the following exercises:

  • 2 Sets of Straight arm Dumbbell Pullover of 10 repetitions
  • 3 Sets of Cable Rope Triceps Extension of 10-12 repetitions (Overhead)
  • 3 Sets of Cable Lying Triceps Extension of 10 repetitions
  • 3 Sets of Standing Dumbbell Triceps Extension of 8-10 repetitions
  • 7 Sets of Straight-Arm pull down of 15 repetitions
  • Concentrated Curls (5 Sets)
  • 3 Working Sets of 10-15 repetitions
  • 2 Warm up Sets of 10-15 repetitions
  • Dumbbell Bicep Curl (alternate) (5 Sets)
  • 2 Warm up Sets of 12-15 repetitions
  • 3 Working Sets of 12-15 repetitions
  • 3 Sets of Standard Biceps Cable Curl of 15-20 repetitions

Hrithik Roshan Exercise Tips

  • Keep changing your exercise routine as change keeps your body going and help you workout holistically.
  • For high number of repetitions, keep the weight low.
  • Before you hit the gym, do stretch your body.
  • Do not carry heavy weight, if your body doesn’t allow you to do so.
  • Make sure you take eight hours of sound sleep every day. It keeps you away from stress.

Hrithik Roshan’s Diet Plan

The ‘Bang Bang’ star believes that the secret to having a healthy diet lies in what one likes to eat (i.e., the type o0f food) and in how much amount. Hrithik’s daily diet plan was charted out along with his nutritionist. One thing was kept in mind that Hrithik is fond of eggs therefore, they have to be a major part of his diet. Here is the three-meal day plan for junior Roshan.

  • Breakfast

Hrithik’s first meal of the day normally includes:

  • 4 egg whites
  • 2 brown breads
  • Protein shake
  • Corn flakes with milk
  • A platter of fresh fruits
  • Lunch

Just like his breakfast, Hrithik’s lunch is equally filling keeping in mind his strenuous workout routine.  For his lunch, the ‘Koi Mil Gaya’ actor eats:

  • Two chappatis
  • Green Vegetables
  • Chicken Breast
  • Dal
  • Caesar Salad
  • Fish platter snack


  • Protein shake
  • 4 egg white sandwiches
  • Fruit platter
  • Dinner

Hrithik ensures to take his dinner at least an hour-and-half before going to the bed. He generally repeats eggs for his dinner.

  • 6 egg whites
  • Half Chicken/fish with stir vegetables

To keep in mind his need to maintain a perfect, muscular body, Hrithik ensures the following tips:

  • Drastically reduce oil intake

    Hrithik makes sure that his daily oil consumption is less than two teaspoons. Amount more than this could mean intake of extra calories and fat. Hrithik likes to have oil-free food.

  • Sodium and Sugar are a big NO, NO

    Hrithik’s muscular body is the result of less sodium intake and almost a negligible sugar intake. To cut down on sodium, avoid salty foods like junk food and instead of regular sugar, use sugar-free, which is available in both powdered and pills form.

  • Increase water intake

    Hrithik’s knows the importance of keeping his body hydrated therefore, he usually drinks around eight to ten glasses of water every day.

  • Light Dinner

    If Hrithik returns late from his shoots, he only eats enough to fill 70% of his stomach to avoid going to the bed with heavy dinner.

  • Hrithik ensures not to take his meals immediately after exercising sessions. He keeps a gap of 45 minutes before eating after gymming.
  • Quit smoking

    Before his Krrish days, Hrithik was taking around two packs of cigarettes a day and now due to health complications and to stay fit, smoking is a big NO for him.

  • Healthy Snacks

    For snacking, Hrithik likes to eat a lot of fresh fruits and nuts. These provide him with healthy fats.

  • When it comes to alcohol, Hrithik likes to follow the policy of abstinence.
  • Include fibrous foods: For proper digestion, it is important to have fiber, minerals and vitamins in their natural form. Therefore, Hrithik does include spinach, sprouts and broccoli in his diet.

Hrithik’s trainer Kris Gethin says that to make him fit into the Krrish’s superhero costumes, Hrithik’s “meals were made up of egg whites, oatmeal, chicken, brown rice, fish, sweet potatoes, whey protein and Vitargo.”

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sumit chopra

sumit chopra

Blogger at Blogging Studio
Sumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. He is an avid reader, other than his work he has an interest in blogging.
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