John is a model, Indian film actor born on 17 December 1972 has one the best and finest bodies around.  He has inspired many young Indians on Fitness. He has put up lot of effort for one of his recent movies called Force 2.

Analyzing the body type of John Abraham, he comes under ecto-mesomorph. The body type can easily fluctuate between lean and muscular. They tend to have broad shoulders, narrow waists, ankles, and wrists, and a “V” shape of the torso. Hugh Jackman, Christian Bale, and Dwayne Wade are examples of ecto-mesomorphs. In about 8 months, John has transformed from a lean to very muscular from 85kg to 96kgs.

John Abraham diet plan

John had both vegetarian and non-vegetarian foods in equal proportion. According to his goal, he had to take 200 gms of protein intake daily. If you are a pure veggie, check out our guide on top 10 sources on veggie protein and also list of fruits high on protein. Protein is his important intake in the diet and besides fish he includes eggs & oatmeal in his die chart. Let’s checkout..!

Meal Time Description
Meal 1 8am Black coffee/Green Tea, 4 eggwhites, 1 sweet potato
Meal 2 10:30am Whey protein and milk mixed equally
Meal 3 1pm Chicken/fish grilled with roti. Sprouts, Dal, Roti, Sabzi
Meal 4 4pm Black coffee/Green Tea, 4 eggwhites, mashed potato, fruits
Meal 5 7pm Whey protein and milk mixed equally
Meal 6 10pm Boiled Chicken/Fish, 2-3 slices of brown bread

John Abraham workout schedule

John Abraham workout schedule used to have two body parts a day. One big muscle followed by a small muscle. So for example, he would work out Chest and triceps one day, Shoulder and biceps, Back/lat one day, then legs twice a week. Each workout will contain 4 sets with 10-12 reps each. Each body part had 4 or 5 variations of the exercise.

After workout, he would run 20-25 minutes. Not running actually, brisk walking speed. If you’re main goal is to bulk up, build muscle size, then you need to lift weights first and then do cardio at the end. You get a much better endurance training effect from running after lifting weights.

Only with proper guidance and discipline, your body will react to your changes. Only then it is ready for sculpting.

Day 1- Chest and Triceps

Incline Bench Press 3 sets, 15 reps
Decline Bench Press 3 sets, 15 reps
Dumbell Fly 2 sets, 15 reps
Dips 2 sets, 15 reps
Tricep Pushdown 3 sets, 15 reps
Tricep kickback 2 sets, 15 reps

Day 2- Back and Abs

Bent Over Row 4 sets, 15 reps
Single Dumbell Row 4 sets, 15 reps
Lat Pulldown 2 sets, 15 reps
Shrugs 3 sets, 15 reps
Deadlift 3 sets, 15 reps
Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps

Day 3- Cardio and Abs

Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps
Jogging on treadmill 30 minutes

Day 4- Legs

Squats 4 sets, 15 reps
Lunges 2 sets, 15 reps
Leg Press 2 sets, 15 reps
Leg Curl 3 sets, 15 reps
Standing Calf Raise 3 sets, 15 reps
Sitting Calf Raise 3 sets, 15 reps

Day 5- Shoulders and Biceps

Overhead Press 3 sets, 15 reps
Side Lateral Raises 4 sets, 15 reps
Rear Delt Raise 2 sets, 15 reps
Barbell Curl 3 sets, 15 reps
Dumbell Curl (alternate) 2 sets, 15 reps
Hammer Curl 2 sets, 15 reps

Day 6- Cardio and Abs

Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps
Jogging on treadmill 30 minutes