Aamir Khan Workout for Dangal and Diet Plan!
aamir khan workout for dangal

Aamir Khan Schedule and workout Routine:

Aamir Hussain Khan aka Aamir Khan also known as Mr. Perfectionist in Bollywood, born 14th March 1965 in Satara district, Mumbai, Maharashtra. He is known as one of the great Bollywood actors leading the industry.  He is passionate towards any kind of role he gets and work hard on it to fully accept that role to his soul.  He has also won many national awards and as well as best actor awards. Aamir Khan Production film “Lagaan” received a nomination for the best foreign language film. He has also been honored by the Indian government for Padma Shri (2003) and Padma Bhushan (2010) for his contribution towards (IFI) Indian Film Industry.

Aamir Khan’s Weight Loss Journey from fat to fit for his movie dangal!

Aamir is also known for his dedication towards his work & whenever he accepts role or a challenge, he works hard for it by going deeply into that character. When Aamir signed the movie “Ghajini” he worked very hard to achieve those six pack body. It took 13 months fro him to achieve that muscular shape with 3 hours daily workout schedule. After the movie “Ghajini”, he then loses his muscle for the movie ‘3 Idiots’ just to look like a college student. After “3 Idiots” he again toned his figure for Dhoom 3 and got that six-pack back again. This type of difference in their life style, all fans of Aamir Khan are curious to know the fat loss schedule of Aamir Khan for Dangal, and here we have shared for all about the Aamir Khan schedule plan for his upcoming movie “Dangal”. In this blog you will get to know his daily routine starting from Monday to Sunday, his workout, his diet chart etc.

Aamir Khan Physical Statistics:


Height: 5’6’’

Weight: 163 lbs or 73.93 Kg

Aamir Khan Schedule:

He kick starts his day at 6 AM and followed a strict weight loss program while he was in Arizona Jungle in the US. Venturing into hilly regions to tracking for hour followed by swimming, cycling, weight exercise and tennis. Initially he gained 22 Kgs for his role in the film to play a role of ageing wrestler. Now he has lost 13 kgs in six months and will be shedding more 12 kgs for his younger role in film. He reduced his body fat percentage from 38% to 9.6% in just 6 months with all his hard work and determination.

Aamir Khan Workout For Dangal & Daily Exercise Routine:


Monday: Chest and Triceps (Each Exercise 4 sets)

  • Cable press down of 10-12 reps
  • Triceps clip of 10-15 reps
  • Dumbbell fly of 12-15 reps
  • Incline barbell bench press of 10-12 reps
  • Barbell bench press of 10-12 reps
  • Dumbbell pullover of 12-15 reps
  • One-arm triceps extension of 8-10 reps
  • Declined Barbell bench press of 12 reps
  • Triceps extension of 10-12 reps

Tuesday: Shoulders (4 sets each)

  • Dumbbell shrug of 12 reps
  • Lateral dumbbell raise of 12-15 reps
  • Front shoulder press of 10-12 reps
  • Bent over shoulder raise of 10-12 reps
  • Dumbbell press of 12-15 reps
  • Military Barbell press of 12-15 reps

Wednesday: Back and Biceps (4 sets each)

  • Cable seated row of 12-15 reps
  • Lateral pull down of 12-15 reps
  • T-bar row of 10-15 reps
  • Lateral concentration curls of 12-15 reps
  • Wrist curls of 12-15 reps
  • Lateral dumbbell curls of 12-15 reps
  • one arm dumbbell row of 10-12 reps
  • Preacher curls of 12-15 reps
  • Barbell curls of 12-15 reps

Thursday: Abs (4 sets each)

  • Back extension of 10-12 reps
  • Crunches with stability ball of 12-15 reps
  • Vertical bench crunches of 10-12 reps
  • Hanging leg raises of 10-15 reps
  • Seated knee up of 10-12 reps
  • Seated leg tucks of 12-15 reps
  • Crossover crunches of 12-15 reps

Friday: Legs (4 sets each)

  • Barbell lunges of 10-12 reps
  • Barbell squats of 12-15 reps
  • Leg press machine of 10-15 reps
  • Leg curl machine of 10-15 reps
  • Seated toe raise for calves of 12-15 reps
  • Standing calf raises of 12-15 reps

Saturday and Sunday: Rest


Aamir Khan’s Tips for Youngsters:

“People use new methods, different diets these days. I still stick to calorie count system. Take 20 percent of your calorie intake from healthy fats, 30 percent of calories from proteins and 50 percent of the calories consumed should be from carbohydrate. Cutting off carbohydrates completely from diet to lose weight is a popular myth, followed by many. In fact, it’s the carbohydrates that give the body energy and the brain glucose. The key is a balanced diet. If you want to lose weight, you should consume less and burn more. I used to consume around 1500 calories a day but burnt a lot more.”




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