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Shah Rukh Khan Workout Routine

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Shah Rukh Khan's Workout Routine & Diet

What does Shah Rukh Khan’s workout routine look like? 

Shah Rukh Khan is an Indian actor, film producer, and television personality. Khan is often nicknamed as “King of Bollywood” and “King Khan”.

This incredible actor has appeared in more than 80 Bollywood films and earned numerous accolades, including 14 Filmfare Awards.

Rukh Khan as an incredible body and he has worked hard to have the body that he has today. 

Within this article, we’ll discuss Shah Rukh Khan’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 173 cm – 5’8”
  • Weight: 75 kg – 165 pounds
  • Age: 54 years old 
  • Birthday: 2nd of November, 1965 
  • Accolades: Filmfare Award for Best Villain – Tamil, Winner, 1995 


Workout Principles

Shah Rukh Khan’s workout features a mix of rehab workout, cycling, and cardio. His personal trainer 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.

He makes sure to never miss out on his training schedule and sticks to his workout routine.


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Shah Rukh Khan’s Workout Routine

Shah Rukh Khan is the king of Bollywood and he follows a very strict workout regimen and diet. In ‘Om Shanti Om’ he surprised his fans with his six-packs. 

Khan works out 5 days a week which usually is performed late in the evening.

Here is Shah Rukh Khan’s workout routine: 


Monday: Chest and Triceps

On Monday, Khan Shan’s performs a chest and triceps routine by doing 12 exercises for an average of 3 sets and 10 reps. 

Here is Shah Rukh Khan’s chest and triceps routine: 

Superset One:

1. Dumbbell Bench Press (4 sets, 12 reps) 

2. Dumbbell Standing Incline Chest Flyes (4 sets, 12 reps)

3. Decline Push-Ups (4 sets to Failure) 

Superset Two:

4. Cable Tricep Pushdowns w/ Rope (3 sets, 10 reps)

5. Cable Overhead Extension w/ Rope (3 sets, 10 reps)

6. Cable Kickbacks (detach rope) (3 sets, 10 reps)

Superset Three:

7. Incline DB Chest Press (3 sets, 10 reps)

8. Banded or Cable Chest Flyes (3 sets, 10 reps)

9. Incline Hex Press (3 sets, 10 reps)


10. Dips (3 sets, 25 reps)

11. Push-Ups (3 sets, 15 reps)

12. Plank to Push-Ups (3 sets, 5 reps)


Tuesday: Back and Biceps

On Tuesday, he hits a back and biceps routine by doing 12 different exercises.

Here is Rukh Khan Shan’s back and biceps routine: 

Superset One:

1. Bent Over DB Rows (4 sets, 12 reps) 

2. Cable Face Pulls (4 sets, 12 reps)

3. DB Lat Spread (4 sets to Failure)

Superset Two:

5. Dumbbell Bicep Curls (3 sets, 10 reps)

6. Hammer Curls w/ Cable Rope (3 sets, 10 reps)

7. EZ Bar Bicep Curls (4 sets to Failure)

Superset Three:

8. Lateral Pulldowns on Cable Machine (3 sets, 10 reps)

9. Straight Arm Pushdown on Cable (3 sets, 10 reps)

10. Preacher Curls (3 sets, 15 reps) 


11. Second Forearm Plank (3 sets, 60 seconds)

12. KB Deadlifts (3 sets, 20 reps)

12. Chin-Ups (3 sets, 10 reps)


Wednesday: Abs and Core Work

On Wednesday, Khan Shan performs a abs and core routine. 

Here is Rukh Khan Shan abs and core routine: 

Superset One:

1. Hanging Leg Raises (4 sets, 20 reps) 

2. V-Ups (4 sets, 20 reps)

3. L-Sit Hold (4 sets, 30 Seconds)

Superset Two:

4. Lying Leg Raises (3 sets, 25 reps)

5. Flutter Kicks (3 sets, 30 reps)

6. Reverse Superman Hold (3 sets, 30 seconds)

Superset Three:

7. Weighted Forearm Plank (3 sets, 60 seconds) 

8. Push-Ups (3 sets to Failure)


10. Second Battle Ropes (15 reps)


Thursday: Shoulders, Traps and Extra Lats

On Thursday, he hits a shoulder, traps, and extra lats routine by doing 12 different exercises. 

Here is Rukh Khan Shan’s shoulder, traps, and extra lats routine: 

Superset One:

1. Seated Arnold Press (4 sets, 12 reps)

2. Seated Shoulder DB Front Raise (4 sets, 12 reps)

3. Standing Upright Rows w/

4. Wall Sits (4 sets to Failure)

Superset Two:

5. Barbell Shrugs Close Grip (3 sets, 10 reps)

6. Dumbbell Shrugs (3 sets, 10 reps) 

7. Power Cleans w/ Light Bar or DBs (3 sets to Failure)

Superset Three:

8. Military Press Machine 3×10

9. Shoulder Flyes 3×10

10. DB Lat Flyes 3×10


11. KB Swings (5 sets, 20 reps)

12. One Arm DB Snatch  (5 sets, 10 reps) 


Friday: Legs, Calves, and Blowout

On Friday, Khan Shan performs a leg, calves, and blowout routine by doing 11 different exercises. 

Here is Rukh Khan Shan’s leg, calves and blowout routine: 

Superset One:

1. Goblet Squats (4 sets, 12 reps)

2. Jumping Lunges (4 sets, 12 reps each leg) 

3. Wall Sits (4 sets to Failure)

Superset Two:

4. Leg Press (3 sets, 10 reps)

5. Calf Raise on Leg Press (3 sets, 10 reps) 

6. Seated or Standing Calf Raise (3 sets, ×10

Superset Three:

7. Bulgarian Split Squats (3 sets, 10 reps)

8. Glute Bridges (3 sets, 10 reps) 

9. Box Jumps or Jump Squats (3 sets, 20 reps)


10. Wall Balls (10 reps) 

11. DB Straight Leg DL (5 reps) 


Saturday and Sunday: Off Day

On Saturday and Sunday, Rukh Khan Shan rests. 


Shah Rukh Khan’s Diet 

Shah Rukh Khan followed a strict diet plan when he prepared for his role in ‘Om Shanti Om’. Rukh Khan avoids all kinds of bread and rice, as well as high-fat food made with butter. He also avoided simple carbs. 

Here is Shah Rukh Khan’s diet: 


1. Breakfast

  • Eggs
  • Healthy juice
  • Salad


2. Lunch 

  • Skinless chicken
  • Potatoes


3. Dinner 

  • Steak
  • Green salad 



Shah Rukh Khan uses the following supplements to help fuel his gains: 



Shah Rukh Khan is often referred to as the romantic icon of Indian cinema, Shah Rukh has many nicknames such as ‘Badshah of Bollywood’, King Khan’, and ‘King of Bollywood’.

Don’t forget to share this article with your friends and family. 

If you enjoyed this routine, check out some of our other male actor workout routines:

What do you think about Shah Rukh Khan’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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