Tiger Shroff workout and diet plan

He’s the son of Jackie Shroff, the Indian/Bollywood legend, and the first thing one probably notices about him is his physicality.

In case you missed it earlier, here’s the official movie trailer for his current romantic/action outing, Heropanti, where you can see a bit of him in action.

Tiger considers Bruce Lee his idol, and he came to prominence when he trained the legend that is Aamir Khan for Dhoom 3. He loves football, has become very proficient in taekwondo, and loves to dance too!

Enough about that, let’s get on with the workout and diet!

Workout

His trainer, Rajendra Dhole, who has been training Tiger for four years, says Tiger’s body is a mix of discipline, hard work and genetics. “We focus on strength training and keep the body fat percentage low. Tiger’s body fat is 8 to 12 per cent.”

He works out seven days a week focusing on different body parts.

Monday – Back
12 sets of pull-ups of 4-8 reps
4 sets of lateral machine pull-downs (80-85kg) 10-12 reps
12 sets of low and one-arm dumbbell rolls of 100 kg of 4-8 reps

Tuesday – Chest
12 sets of flat bench of 4-8 reps
12 sets of incline bench of 4-8 reps
12 sets of dumbbell press of 4-8 reps
12 sets of chest flye of 4-8 reps

Wednesday – Legs
4 sets of squats with 190kg weight on shoulders of 4-8 reps
4 sets of hamstrings curls with 90kg weights of 4-8 reps
4 sets of step-ups with 90kg weight of 4-8 reps
4 sets of barbells of 4-8 reps
4 sets of free squats of 4-8 reps

Thursday – Arms
12 sets of Olympic barbell curls with 60 kg weight of 4-8 reps
12 sets of dumbbell curls with 32 kg weights of 4-8 reps
12 sets of reverse curls with 30kg weight of 4-8 reps
12 sets of close grip barbell presses of 4-8 reps
12 sets of press downs of 4-8 reps
12 sets of skull crushers with 68kg weight of 4-8 reps

Friday – Shoulders
12 sets of knee and shoulder press with 90 kg weights of 4-8 reps
12 sets of military press of 4-8 reps
6 sets of lateral raises using dumbbells of 4-8 reps
6 sets of lateral raises using machine of 4-8 reps
12 sets of rear flyes with 40kg weight of 4-8 reps

Saturday
12 sets of dead lifts with 250 kg weight of 4-8 reps
12 sets of squats with 100 kg weight of 4-8 reps
12 sets of kneel and press with 50 kg weight of 4-8 reps
12 sets of plyometric push-ups of 4-8 reps

Sunday – Abs
12 sets of crunches of 12 reps
12 sets of hanging reverse crunches of 10-12 reps
12 sets of 10 kg weight loaded reverse crunches of 10-12 reps
12 sets of standing and seated calf presses of 10-12 reps

The Diet

He’s always followed a very healthy diet so doesn’t gravitate towards bad foods (no Double Whopper Diet here!). He watches his carb intake and doesn’t consume any past 5pm; that said he allowed himself one cheat day a week.

To get into top physical condition, to sculpt and tone his body for the film he followed a restrictive nutrient dense diet every day. No alcohol, cigarettes or supplements either as he reckons you should be able to get most of what you need from eating a good well-balanced diet. And don’t forget the water, he drinks tonnes of water every day to keep himself properly hydrated.

Highlights of the Tiger Shroff Diet Plan include:

Breakfast: 8 egg whites; oatmeal.
Snack: Dry fruits; whey shake.
Lunch: Brown rice with chicken or fish; boiled vegetables.
Snack: Protein shake. This is the meal before gymnastics class, so he keeps it light.
Dinner: Fish; green beans or broccoli.

So there you have it, the Tiger Shroff workout and diet plan. Don’t forget to follow the wise words of our very own fitness guru Silvio Simac, exclusively here on Kung-fu Kingdom!