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The Workouts of Salman Khan, a Bollywood Legend

Salman Khan, shirtless

Salman Khan, Shirtless Again

Salman Khan:

  • Name: Abdul Rashid Salim Salman Khan
  • Bollywood’s “Bad Boy”
  • Height: 173 cm
  • Born Dec 27th, 1965
  • From Indore, Madhya Pradesh
  • Founded Being Human
  • Has Trigeminal neuralgia

In India Salman Khan is larger than life, he is a true living legend of Bollywood and he also has one of the best male bodies on the big screen – he is famous for removing his shirt!

Salman has made over 80 films during his long and very successful career. In 2004 he was voted by People as the 7th best looking man in the world – he worked as a model before moving into film.

He played the lead role in the Bollywood blockbuster Bodyguard, which became the biggest grossing Indian film of all time and is Bollywood’s highest paid actors.


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He started weight training in 1993 and has not stopped since. Many of his early films showed him performing handstand push ups and pull ups. A decade later he would be performing weight training routines in his films and by the 2000′s he would be shirtless in many scenes for no real reason!

Daily Exercises of Salman Khan

Salman Khan is a great believer in daily workouts. He says that a day is not complete without exercise. Even when he is working full days he will hit the gym before bed, often after midnight.

Over the years he has also encouraged others to get fit. He got Anil Kapoor into the gym when they worked together on No Entry. He also got both Saif Ali Khan and Hrithik Roshan stated with weight training and fitness.

In 2009 he started cycling to film sets to get more cardio in on busy shooting days.

2 Hour Sessions

Salman generally does a single 2 hour session every day, which starts with an hour of cardio exercises and then weight training. He works on just two body parts in each session to ensure that he does not overtrain. It is important to give muscles time to recover after weight training.

To maintain his six pack he performs around 500 crunches every day. He also does other bodyweight exercises such as pull-ups and chin-ups to help build his powerful upper body.

Weight Training


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Weight training forms the core of the fitness regime – it is vital if you want to develop a body like Salman Khan’s. There are many ways to approach weight training, but the only really effective way is to split up the workouts, so that you only exercise 1 or 2 muscle groups in each session.

This allows you to put more effort into lifting for those muscles and also gives the other muscles time to recover and repair. Muscles grow while you are resting, not while you are lifting. His split workouts are very similar to Arnold Schwarzenegger’s Early Bodybuilding Routine which split up the chest, back, legs, calves, forearms, biceps, triceps and shoulders. Many sets are performed for each exercise during a weight training session.

Bodyweight Training

Bodyweight training is also very important. Salman performs a range of abdominal exercises such as crunches, bicycle crunches, back extension and reverse crunches to develop his solid six pack.

He also performs sprint intervals to build his fitness levels – these also help to burn off fat quickly.

Trained by Manish Advilkar

Manish Advilkar started training Salman Khan in 2001 and worked with him for many years following. He has spoken of Salman’s dedication to fitness and that he is incredibly disciplined. Some days he will perform 1000 push ups or 2000 sit-ups, just to challenge himself and to ensure that his workouts do not become routine and too easy.

Salman Khan’s Diet

As with all other athletes and bodybuilders, a good diet is central to a super-fit body. To grow big you need to eat a lot of food but also ensure that you diet is very healthy.

Salman consumes a lot of lean proteins, such as poultry, fish and eggs. He never eats processed foods or other meals with sugar added. He receives most of his carbohydrates from salads and pulses (beans and peas) which are also low GI, which means that you do not digest the sugar so quickly.

Although he does drink some alcohol, he sometimes goes weeks without a drink to help maintain his muscle definition.


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A body like Salman Khan’s requires many years of hard work. Now that he is in his mid-40′s he has to work even harder to maintain his excellent physique. The best way to do this is to simply keep working at it every single day. No days off are allowed – exercise everyday and eat healthy everyday. When it comes to fitness, cheaters are losers.

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  2 comments for “The Workouts of Salman Khan, a Bollywood Legend

  1. sean fredrick
    March 6, 2013 at 4:17 pm

    I want to have flat stomach, what is the best way.

  2. MotleyHealth
    March 6, 2013 at 5:14 pm

    Hi Sean, a combination of healthy, low calorie eating, lots of cardio and lots of weight lifting. See our weight loss, diet, strength and fitness sections for more information on all these topics.

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