Hrithik Roshan combines traditional bodybuilding with functional training and dance. For roles like War and Super 30 he has shifted his body dramatically, both up and down.
📅 The weekly plan
🏋️ Monday
Chest & back- Bench press
- Lat pulldowns
- Cable flyes
- Seated rows
🦵 Tuesday
Legs- Squats
- Leg press
- Step-ups
- Calf raises
💃 Wednesday
Dance cardio- Dance rehearsal 60 min
- Core finisher
🏋️ Thursday
Shoulders & arms- Arnold press
- Lateral raises
- Curls
- Dips
🏋️ Friday
Functional- TRX circuit
- Kettlebells
- Sprints
😴 Saturday
Active rest- Cycling
- Mobility
😴 Sunday
Rest- Rest
🥗 Diet
- Egg whites, chicken, fish
- Measured carbs
- Cheat meal once a week
💡 Key takeaways
- Fun cardio is cardio you'll do
- Change the plan with the goal
- Consistency over years
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
