vidyut jamwal workout

Vidyut Jamwal Fitness Routine for Superbody

Most of you might have already known about him and his work. Some of you might have heard your friends or colleagues speak about his body building and martial arts and predominantly his role in the movie Force. Starting off as a model and a professional martial artist, he entered into the film industry with Force also stretching to Tollywood and Kollywood. For his fans, Vidyut Jamwal workout routine and diet plan revealed here.

vidyut jamwal body

Vidyut Jamwal’s growth in the Indian movie industry is one of a kind. He immediately rose to the spotlight by winning the Best Debut Male at the Filmfare Awards. He hasn’t looked back since and is now one of the most sought after actor’s in the industry.

It’s fair to say his success comes from his dedication towards physical fitness and his expertise in the field of martial arts. In the age of stunt doubles and CGI, Jamwal does his own stunts and without harness or cables too. Now that’s impressive. Reading up on his work reminded me of Scott Adkins, the undisputed king of stunt choreography in Hollywood. He is a master of martial arts and has many credited and uncredited contributions to countless Hollywood action movies.

Vidyut Jamwal Body Measurements

Height:5’10” (178 cm)

Weight: 78 kg (172 lbs)

Chest: 45 inches

Arms: 18 inches

Waist: 32 inches

Vidyut Jamwal Workout Plan

vidyut jamwal body

Vidyut Jamwal’s most notable attribute is definitely his body. It doesn’t come easy and is much harder to maintain. Vidyut Jamwal workout sessions are round the week taking a day off only when his body absolutely needs the rest. Plus his workouts are twice a day between 6 am and 11 am in the morning and 5 pm and 9 pm in the evening. Jamwal’s workout includes a basic period to weight training while concentrating more on strength training and not to mention martial arts and gymnastics.

He works out 2 times a week in the gym mostly on his shoulders and legs. While the remaining 5 days, he practices martial arts and gymnastics. Alongside these two, he also trains in Jiu Jitsu and Kalaripayattu, an ancient form of Indian Martial Arts dating back 3000 years.

Chest and Triceps

  • 3 sets, Barbell bench press of 4-6 reps
  • 3 sets, Incline bench press of 4-8 reps
  • 3 sets, Rope pushdowns of 10 reps
  • 2 sets, Cable flyes of 13 reps
  • 3 sets, Skull crushers of 8-10 reps
  • 2 sets, Triceps kickbacks of 12-15 reps

Back and Biceps

  • 3 sets, cable row of 5-6 reps
  • 2 sets, T-bar row of 12-15 reps
  • 3 sets, EZ-bar curls of 8-10 reps
  • 3 sets, hammer curls of 8-10 reps with each arm
  • 2 sets, reverse barbell curls of 12-15 reps
  • 3 sets, chin-ups of 8-10 reps


  • 20 minutes Treadmill Run
  • 2 sets, Dumbbell lunges of 8 reps with each leg
  • 2 sets, Dumbbell reverse lunges of 8 reps with each leg
  • 3 sets, Stiff leg deadlifts of 8-10 reps


  • 2 sets, shrugs of 12-13 reps
  • 2 sets, dumbbell side lateral raise of 10 reps with each arm
  • 2 sets, dumbbell front lateral raise of 10 reps with each arm
  • 3 sets, seated dumbbell press of 6-8 reps
  • 3 sets, upright row of 6-8 reps

Vidyut Jamwal Workout Plan – Day-wise

Here is Vidyut Jamwal workout routine day-wise. His 4 workout days focuses on – back and biceps; chest and triceps exercises; legs workout and shoulder exercise.

Day 1Day 2
Cable Row (3 sets, 5-6 reps)Barbell Bench Press (3 sets, 4-6 reps)
T-Bar Row (2 sets, 12-15 reps)Incline Bench Press (3 sets, 4-8 reps)
EZ-Bar Curls (3 sets, 8-10 reps)Pushdown (3 sets, 10 reps)
Hammer Curls (3 sets, 8-10 reps)Cable Crossovers (2 sets, 13 flyes)
Reverse Dumbbell Curls (2 sets, 12-15 reps)Skull Crushers (3 sets, 8-10 reps)
Pushups (3 sets, 8-10 reps)Triceps kickbacks (2 sets, 12-15 reps)


Day 3Day 4
Run on treadmill (20 minutes)Shrugs (2 sets, 12-13 reps)
Dumbbell Lunges (2 sets, 8 reps for each leg)Side Lateral Raises (2 sets, 10 reps)
Reverse Dumbbell Lunges (2 sets, 8 reps for each leg)Front Lateral Raises (2 sets, 10 reps)
Stiff Leg Deadlifts (3 sets, 8-10 reps)Seated Dumbbell Press (3 sets, 6-8 reps)
Upright Row (3 sets, 6-8 reps)

Vidyut Jamwal Workout Video

Vidyut Jamwal Diet Plan

vidyut jamwal body

Jamwal diet plan is rather simple as compared to most professionals. He suggests keeping a variety in your meals and food styles but not the diet plan as a whole.

He is a vegetarian and a supporter of PETA. Since he doesn’t do much of weights and mainly strength and martial arts, his food requirements are pretty simple and easy to follow for any regular person.


Muesli along with or without oats. This gives some much-needed proteins and regulates the digestive system. Also rich in fiber and omega-3 fatty acids. One serving fills you right up.


Idli, to begin with, has zero oil which is brilliant. Plus it contains iron, calcium, potassium and Vitamin A. Team it up with the classic chutney and sambar and it’s unbeatable.


Dal, roti along with vegetables that provide a scope for variety in his diet

Roti provides some much-needed carbs while dal provides the protein. And needless to say, most if not all vegetables are important to keep the system healthy and running. The options that you have in vegetables is amazing. Mix it up a little bit and you have yourself a different style of meal every single.

Evening Snack

A single serving of Upma

Carbs, protein, essential fats, calcium, iron, magnesium, phosphorous, potassium, sodium and zinc. All in one. What more could one ask for from a snack just before that evening workout!?


Roti to go with any vegetables that go well with his workout while also keeping variety

vidyut jamwal body

Note: Jamwal has a substantial amount of fruits along with all his heavy meals giving those necessary sugars.

During both his workout sessions, he has protein shake to go with the workout. He gets his much-needed proteins from tofu as well. While his food plan seems simple, it is advised not to blindly follow the diet without considering your body requirements based on lifestyle and body structure.

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