tiger shroff workout

Tiger Shroff, son of famous bollywood actor Jackie Shroff is the new star of Bollywood Film Industry who made his debut in “Heropanti” released in 2014. His real full name is Jai Hemanta Shroff. He is a very good football player and always wanted to play football as a profession but after realizing that football does not hold a good carrier option in India, he made his choice to jump into film line. Following the footsteps of his father he started his carrier with super hit “Heropanti” directed by Sabbir Khan. For his debut movie he underwent motion training and flexibility training which include front pike, wall flips and leaps, 360 degree-backward twist.

Let’s capture the workout routine and diet plan of Tiger:-

tiger shroff intense workout

Tiger Shroff follows very strict diet plan not to attain a superhero physique. But, even on his usual days, when he is not training his body for a specific role, Tiger Shroff likes to keep himself on track with a healthy diet.

Foods that contain high amounts of unhealthy carbs in them like sugared drinks, burgers and pizzas are a strict no-no for him. And that’s not all, Tiger even sticks to his rule of no carb containing food after five in the evening. But, that does not mean he does not allow himself a cheat day every week to relish the food that he loves. And you would be amazed to know that like most of us mortal beings, he has a sweet tooth and treats himself to waffles, pancakes, ice creams, burgers, nutella, cookies and more on his cheat days!

intense workout of tiger shroff

– For a healthy start to the day, Tiger likes to keep his breakfast light but full of proteins and  fibres. Therefore, on any day on his breakfast table you would usually find him having steamed or grilled basa fish, egg whites, oatmeal, some veggies, a handful of almonds or green tea.

– In between his meals, he munches on dry fruits and drinks whey shake.

– His lunch consists of brown rice, chicken dish and boiled veggies.

– Before starting with his fitness training sessions in the evening, he drinks a glass of protein shake.

– He ends his day with lots of green veggies like broccoli and green beans for dinner.

– Drinking water (7 to 8 litres) every day keeps him hydrated after so much of workout.

Tiger Shroff Workout Routine

tiger shroff intense workout

Tiger Shroff is a big fan of Bruce Lee and practices martial arts- tae Kwan Do and Wushu. He works out all seven days of the week focusing on different body parts.

Monday – Chest

-Flat bench: 12 sets of 4-8 reps

-Incline bench: 12 sets of 4-8 reps

-Dumbbell press: 12 sets of 4-8 reps

-Chest flye: 12 sets of 4-8 reps


Tuesday- Back

-Pull-ups: 12 sets of 4-8 reps

-Lateral machine pull-downs (80-85kg): 4 sets 10-12 reps

-Low and one-arm dumbbell rolls of 100 kg: 12 sets of 4-8 reps


Wednesday- Legs

-Squats with 190kg weight on shoulders: 4 sets of 4-8 reps

-Hamstrings curls with 90kg weights: 4 sets of 4-8 reps

-Step-ups with 90kg weight: 4 sets of 4-8 reps

-Barbells: 4 sets of 4-8 reps

-Free squats: 4 sets of 4-8 reps


Thursday- Arms

-Olympic barbell curls with 60 kg weight: 12 sets of 4-8 reps

-Dumbbell curls with 32 kg weights: 12 sets of 4-8 reps

-Reverse curls with 30kg weight: 12 sets of 4-8 reps

-Close grip barbell presses: 12 sets of 4-8 reps

-Press downs: 12 sets of 4-8 reps

-Skull crushers with 68kg weight: 12 sets of 4-8 reps


Friday – Shoulders

-Knee and shoulder press with 90 kg weights: 12 sets of 4-8 reps

-Military press: 12 sets of 4-8 reps

-Lateral raises using dumbbells: 12 sets of 4-8 reps

-Lateral raises using machine: 12 sets of 4-8 reps

-Rear flyes with 40kg weight: 12 sets of 4-8 reps


Saturday- Mixed

-Dead lifts with 250 kg weight: 12 sets of 4-8 reps

-Squats with 100 kg weight: 12 sets of 4-8 reps

-Kneel and press with 50 kg weight: 12 sets of 4-8 reps

-Plyometric push-ups: 12 sets of 4-8 reps


Sunday- Abs

-Crunches: 12 sets of 10-12 reps

-Hanging reverse crunches: 12 sets of 10-12 reps

-Weight loaded reverse crunches with 10 kg weight: 12 sets of 10-12reps

-Standing and seated calf presses: 12 sets of 10-12 reps

He might sound like an uptight person, but when one’s dream is to achieve such high levels of fitness and perfection, he has to work hard.