Hrithik Roshan Body Transformation | Hrithik Roshan Workout & Diet

Akash Sehrawat

4 min read | Dec 2, 2017



Actors from Bollywood and Hollywood often go out of shape but they often sign up for roles that require them to literally transform themselves from being however they look to amazingly muscular or lean, as required for their role.


One such Fabulous transformation was showcased by Hrithik Roshan. See the image below:



Image Source: Time of India


Hrithik had already done the hard work building up his muscle mass. Starting from his first movie ‘Kaho Na Pyaar Hai’ (Yr 2000), he already had a decent physique with one of the best arms I had seen. So building muscle mass was not a problem for him in his before picture.


Over the past decade, he has seemed to suffer many injuries, mostly related to his spine. He gained weight because he was bedridden for a few months from a slipped disc. He let go of it completely this time and was enjoying cupcakes and brownies. He was also smoking 3 packs of cigarettes!!


But one day, he decided that this should stop. He was scheduled to shoot for his upcoming movie Krish-2, in which he was playing a superhero.


That kept him going, and he started looking for mentors. Fortunately, he found one in Kris Gethin. He was also happy about the fact that his upcoming movie Krish-2 had his trainer’s first name.


I personally would have considered it a good omen, and I guess seeing his transformation, it was indeed. 🙂

Transformation Workout Routine & Diet


Hrithik Roshan’s Bodybuilding Routine


He lost 22 lbs in 10 weeks. That’s 2.2 lbs a week. He lost 6.5 inches off his waist. I generally equate 1 inch of the waist to 2kg of fat. That’s 28.6 pounds lost.


Well, I could guess that he may have gained 4–5 pounds of lean muscle during the 10 weeks (this would probably be due to muscle memory as during his down phase, he would have lost some lean mass), resulting in a net loss of 22 lbs.


Hrithik Roshan Workout Routine


Hrithik relied on Crossfit,  Weight Training and Cardio Training.


-Cardio: 40 min, 5 times a week


-Crossfit: Time not mentioned…I guess not more than 2 hours a week split into a few sessions.


Hrithik Roshan Workout Routine Weekly Time Commitment: 8–9 hours /week (Average Estimate)


Weight training


Mon: Chest, Back & Calves


Tue: Legs


Wed: Rest


Thu: Shoulders, Abs & Calves


Fri: Arms


Hrithik Roshan Diet


Proteins: From whey, fish, steak, and egg whites.


Carbs: From rice, oats, pasta, and fibrous vegetables like spinach, broccoli


Supplements: Too many to list here. I will give you the link to this information. You can read it there.




Although I cannot guess the exact details of what is listed on the net, I guess Hrithik was doing weight training 4 times a week.


The total volume (sets*reps) seems pretty decent and very reasonable. Also, since he is focussing on the rep range of 8–10, the weights he lifted were not super heavy.


I guess his workout would not take longer than 30 min (excluding warm-up, cool-down, and ab work).


Cardio was done in 2 sessions, 20 minutes in the morning and 20 minutes post-workout in the evening. If he did this 5 times, it would come out to 3.3 hours a week. Which I feel is quite a lot.


I would shave off at least 1 hr of cardio work here. 2 hours is the maximum one should go for. Too much cardio, along with weights and CrossFit and being in a caloric deficit, releases a lot of cortisol that can result in muscle mass loss.


But I guess in the case of Hrithik, for 10 weeks, he was completely focused on his transformation. He would have rested and slept well enough time and had extremely nutritious meals and boatloads of supplements, so probably, the recovery would have been faster.


He was also doing CrossFit. Although details are not mentioned about the length and frequency of these sessions, I would like to think they would be for 20 minutes a few times a week. Anyone who has done CrossFit knows it can be intense training.


Coupled with weight training, it can seriously be taxing on the body, especially one’s the nervous system which recovers much slower than your muscular system.


Movie stars like Hrithik have a limited time period in which they need to make transformations, so I guess they push extra hard in those times.


I highly discourage individuals like you and me to follow his routine as there are high chances of injury, burnout, and probably loss of lean mass.


Hrithik, although has pretty weak genetics and is a true ectomorph, with master guidance from Kris Gethin and his team of fitness experts, I guess he would have endured this regime. I also strictly advise against wasting so much money on the supplements that he was consuming.


Kris was the editor-in-chief of A Huge Online Supplement Store & Fitness Community! at that time, and that site is mainly about selling a lot of supplements. That’s their priority (although they do provide a lot of free information as well, which is good).


Not much detail is also given about his diet plan, including his caloric intake, which probably would have been manipulated daily based on his progress.


I was amazed to see no mention of healthy fats, as I feel at least 25% of calories should come from coconut oil, avocados, nuts, chia seeds etc. Although he was taking fish and omega-3 supplements.


Last but not least, as Hrithik mentioned in one of his interviews, he is pretty sporadic with his fitness regime. He gets super motivated when he has a target and a purpose to achieve and workouts out 2–3 hours a day, almost every day of the week. But other times, he is pretty relaxed about it. 1

Final Note


I admire Hrithik a lot. I feel he is not only an amazing actor but also a fabulous human being.


But when talking about blindly following the exact fitness regime mentioned and ingesting the supplementing list mentioned, thinking that you will build a similar physique in 10–12 weeks is absurd.


There are a lot of things that go into play when trying to make this kind of transformation. Movie stars are almost short on time and put in a superhuman effort, which for folks like you and me is not an easy task.


This transformation is possible by stretching the time period to about 16–18 weeks or so. Provided that you have enough muscle mass, losing up to 6–7 inches off your waist is realistic and possible without too much supplement use.


For convenience (I would assume you have a full-time job), whey proteins help, and multivitamins and fish oils are more than enough to assist you. The diet can also be vegetarian, and without buying any exotic or expensive ingredients, you can manage your diet and nutrition quite well.


Last but not least, sleeping for 8 hours is mandatory, including frequent rest periods during the day.


Let me know if you have any comments or doubts about this.


I have also written about Aamir Khan’s transformation.


Related Article: Aamir Khan’s Transformation: What You Need To Know

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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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4 years ago

Cool and very knowledgeable…thanks for ur sharing…coz I was really wanted to know how he gets so lean in a very short period of time….