John Abraham Body, Workout Routine & Diet Plan

Last Updated on December 24th, 2020

Having claimed the titles of “Most Stylish Man” & “Sexiest Man of Asia” John Abraham has ruled the world of modeling and is the Style Icon and role model of millions of people world over. John Abraham Body has made many hearts fallen in love with his Muscular Curves. His Diet plan is very unique and John Abraham workout routine is very intense and mind boggling.


Handsome John Abraham Fitness Guide
Handsome John Abraham Fitness Guide


Knowing the Actor/Model

John Abraham, born 17 December, 1972 in Kochi (India) is a successful model, actor and film producer. He started his carrier as a model, and being a model he worked in a number of music albums. But, finally in 2003 he got his break in Bollywood and made his debut with movie Jism for which he won the most prestigious Filmfare Award. And there after he kept delivering hits one after another.

But over his journey, his acting was not the only thing that was appreciated by his fans, his body has also made millions of fans. Being a model it was his job to maintain a lean body, but even after entering movie world, he kept working out and has build a physique that one can only dream of. 

Lets have a look at his body stats.


John Abraham 6 pack abs
John Abraham 6 pack abs

John Abraham Body Statistics or Vital stats:


Height: 6’0” or 183 cm


Weight: 94 kg or 207 lbs


Chest: 48 inches


Biceps: 21 inches


Waist: 36 inches


If you have been following John, you must be wondering that how John switches from lean body to muscular one. Actually John is blessed with ecto-mesomorph body type. People with such body usually have broad shoulders and narrow waist making a “V” structure which is actually hard to build and could easily switch from a lean body to muscular body.

But John makes a very good use of it and is setting example in front of everybody by strictly following his workout routine. No matter what, John never avoids his workout and follows instructions given by his body trainer Vinod Channa.

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Under his trainer’s guidance, John has achieved impossible and strives to continue the same. Lets checkout the workout routine of John as prepared by his body trainer.



John Abraham Workout Routine:


John has a pretty straight forward workout regime. He workout four days in a week. For the rest of the days he take rest and make sure to have good protein rich diet plan.

John Abraham workout schedule covers two body parts a day.

Monday – Chest & Shoulder

For Chest he goes for – Cable Cross Over, Inclined Dumbbell Press, Flat Bench Press and Decline Pull Over

For Shoulders he does – Dumbbell Arnold Press, Front Raise, Dumbbell Lateral Raise and Barbell Shoulder Press


Tuesday – Biceps & Triceps

For Biceps John loves to do – Barbell Curl, Incline Dumbbell Curl, Standing Biceps Cable Curl and Reverse-Grip Bent-Over.

For Triceps – Foam Roller Press,  Dips, Close-Grip Bench Press and Rope Triceps Pressdown


John Abraham Gym Workout Schedule
John Abraham Gym Workout Schedule

Wednesday – Rest


Thursday – Forearms & Back

For Forearms – Dumbbell Wrist Curl

For Back – Barbell Deadlift, Bent-Over Barbell Deadlift, Wide-Grip Pull-Up, Standing T-Bar Row and Wide-Grip Seated Cable Row


Friday – Legs & Abs

For Legs – Leg Extensions, Seated Calf Raise, Seated Leg Curl & Barbell Deadlift

For Abs – Single Leg Stretch, Reverse Crunch, Prone Plank and Ballet Twist


Along with this workout, John does Cardio for 25-30 minutes post workout. It is advised by his trainer, because according to his trainer, if you wish to build heavy muscles you must do cardio after weight exercises. As it helps improve blood circulation which in turn provides the protein to the muscles for growth after pumping.

John Abraham workout routine is actually insane some would say but that is what is required to build such a huge powerful body. To reach up to John Abraham body curves one has to work continuously without giving up. John has a few things to say for his fans on workout.


Sexy John Abraham body on Magazine
Sexy John Abraham body on Magazine


 “It definitely requires moving out of the comfort zone to land in the success zone.”

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Following it, is not only  difficult and challenging but maintaining a perfect stamina and keeping yourself motivated throughout the workout routine and schedule (body as well as the mind) is another whooping task in itself which requires another level of stamina and endurance which comes with will power only. John Abraham workout routine is tough, intense and consist of high intensity training.


John Abraham Workout
John Abraham Workout

Building Muscular John Abraham Body is not an easy task at all. It requires continuous efforts to be put in daily with really god diet plan. One has to avoid many tasty food also to get something close to John Abraham Body. Now lets checkout what John eats to withstand this workout and still stay so energetic throughout work.


John Abraham Diet Plan:


Abraham does not believe in fad diets or crash diets. He only asks to eat right and eat well. His simple routine diet plan is as below:

John Abraham Body 2017-18
John Abraham Body 2017-18

Breakfast: John indulges in Breakfast at around 10 am after a gap from morning workout session

Since he works out in the morning and breakfast being the strongest meal of the day, he relies more on protein intake in this. He takes oatmeal, broken wheat, yogurt and other natural sources of protein.

Just before the lunch he’ll have some salad.

Lunch – Have a moderate to high amount of meal in lunch which includes 3 chapati, sprouts, boiled vegetable, curd and pulses.

Evening –Fruits like apple and papaya along with orange juice plus if he feels hungry he takes one boiled potato.

Dinner – Have a low amount of meal in dinner 2 chapati with boiled veggies or pulses along with pearl millet (bajra)

It is always suggested to have dinner on time and not late night. Dinner before 9pm is what followed by John Abraham.

Pre and Post Workout Diet

Pre-workout – He likes to have Green Tea, Potato with brown bread and an apple

Post-workout – He takes protein shakes and one or two natural sources of protein.

It’s really important for him to take protein shakes, since he is completely vegetarian and relies only on vegetarian food. He has also stated that, since he has left non vegetarian, he has actually gained endurance and natural stamina as compared to what he had earlier while eating non veg.

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This Diet plan of John Abraham consists of overall 50 per cent protein and 20 per cent carbohydrates. Remaining is composed of fibre, fats and anti-oxidants which are required for meeting necessary body functions.


In an interview John Abraham has said that he finds fitness like a tripod stand with three legs- good food, good sleep and good routine. He believes that, to stay in good shape, hard work is the key and short cuts won’t help for long run. He never uses steroids and doesn’t want others to use it either since that is not the healthy way of making good body build.


So, what are you waiting for? Follow John Abraham workout routine and diet plan and get ready to be a superstar like John.


To know more about John, you may follow him on Facebook, Twitter and Instagram as well.


I would love to hear from you. If you have any suggestions or queries regarding John’s workout or anything do write to us in the comment section below.


Find The Celebrity Inside You..!!

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