Arjun Kapoor’s Transformation
🏋️♂️ Sample Weekly Workout Plan (Arjun Kapoor Inspired)
Day 1 – Upper Body Strength
Bench press – 4×10
Incline dumbbell press – 3×12
Pull-ups or assisted pull-ups – 4×8
Dumbbell rows – 3×12
Plank with shoulder taps – 3×40 sec
Finish: 15 min brisk walk or incline treadmill.
Day 2 – Cardio + Core
30–40 min brisk walk / cycling
Hanging leg raises – 3×12
Mountain climbers – 3×45 sec
Cable woodchoppers (high to low) – 3×12/side
Russian twists with medicine ball – 3×20
Day 3 – Lower Body Strength
Squats (barbell or bodyweight) – 4×10
Deadlifts – 4×8
Walking lunges – 3×12/leg
Calf raises – 3×20
Side plank with hip dips – 3×30 sec each side
Day 4 – Circuit / Cross-Training
(Do each exercise back-to-back, rest 1 min, repeat 3–4 rounds)
Burpees – 12
Push-ups – 15
Kettlebell swings – 15
Jump squats – 15
Battle ropes or skipping – 30 sec
Day 5 – Functional Core + Mobility
Turkish get-ups – 3×6/side
Medicine ball slams – 3×15
Stability ball rollouts – 3×12
Farmer’s carry – 4×30 meters
Yoga / deep stretching – 15 min
Day 6 – Cardio + Weights (Hybrid)
20 min interval cardio (walk/jog cycle: 1 min fast, 1 min slow)
Bench press – 3×10
Squats – 3×12
Deadlifts – 3×8
Push-ups – 3×15
Day 7 – Active Recovery
45–60 min walk outdoors (Arjun swears by walking)
Optional: light yoga, swimming, or mobility drills
🍽️ Sample Diet Plan (South Asian friendly, Arjun-style)
Breakfast
3–4 egg whites + 1–2 whole eggs (omelette with spinach/tomato)
1 bowl oats with chia seeds & berries (or local fruits: papaya, banana, guava)
Green tea / black coffee
Mid-Morning Snack
Handful of almonds/walnuts
1 apple or pear
Lunch
Grilled chicken/fish OR paneer/tofu (150–200g)
1 bowl brown rice or quinoa (small portion)
Stir-fried or steamed veggies (broccoli, beans, carrots)
1 small bowl dal
Evening Snack
Protein shake OR Greek yogurt with seeds
2 rice cakes or roasted chana
Dinner (lighter than lunch)
Grilled chicken/fish OR lean paneer/tofu
Salad (lettuce, cucumber, tomatoes, olive oil, lemon)
Light sautéed veggies
Avoid heavy carbs at night (Arjun often skips rice/roti in dinner)
Night (if hungry)
Warm turmeric milk OR green tea
📝 Fitness Tips (Arjun’s Philosophy)
Walk daily — he says walking is underrated for fat loss and stamina.
Balance workouts — mix strength + cardio + functional movement.
Don’t binge — portion control matters more than extreme restriction.
Consistency > intensity — better to do steady workouts than burn out.
Personalize — he adjusted for thyroid, so tailor your diet/exercise to your health needs.