Here’s The Secret Behind Jackky Bhagnani’s Amazing Physique

If you want a body like his, this is what you need to do,
Jackky Bhagnani

It has been my experience that when it comes to preparing for a movie, every celebrity has a different fitness goal. However, the foundation for all the celebrities I have trained has been CrossFit. The strength, stamina, endurance and intensity that this programme provides is unparalleled. Along with CrossFit I also add some isolation and strength training for aesthetic reasons and swimming to add a variation to the cardio aspect, and my workout plan to have a body like a Bollywood star is ready.



Here’s the four-week plan I designed to keep Jackky Bhagnani in six-pack shape:

Day 1: Chest And Back

Warm Up:

3 sets of

  • 10 Push Ups

  • 10 Assisted Pull Ups


2 sets warm up + 4 working sets of

  • 15 Bench Presses with bar at constant weight

  • 15 Seated Rows at constant weight

  • 15 Weighted Sit Ups


  • 15 Incline Dumbbell Presses

  • 15 Lat Pull Downs

  • 15 V-ups


  • 15 Flat Dumbbell Presses at constant weight

  • 15 Barbell Bent Over Rows at constant weight

  • 15 Leg Raises

Note: Warm up sets are 8-10 reps. Warm up to the weight that will be used for the working sets. It should be heavy enough to require one or two breaks but no rest for more than five seconds in between.

Day 2: Biceps And Triceps

Warm Up:

3 sets of

  • 10 Assisted Reverse Grip Pull Ups

  • 10 Bench Dips


2 sets warm up + 4 working sets of

  • 15 Standing Barbell Bicep Curls at constant weight

  • 15 Cable Press Downs at constant weight

  • 15 Side To Side Twist in sit up position


  • 15 Seated Dumbbell Curls at constant weight

  • 15 Overhead Single Dumbbell Tricep Extensions at constant weight

  • 15 Dumbbell Side To Side Bends (standing)


  • 15 Preacher Curls

  • 15 Bench Dips

  • 15 Leg Raises


Day 3: Legs

Warm Up:

3 sets of

  • 30 Squats

  • 30 Lunges


2 sets warm up + 4 working sets of

  • 15 Leg Press at constant weight

  • 15 Dumbbell Deadlifts

  • 15 Mountain Climbers


  • 15 Leg Extensions at constant weight

  • 15 Leg Curls at constant weight

  • 15 Flutter Kicks


  • 15 Weighted Lunges (each leg)

  • 15 Calf Raises

  • 15 Cycle Kicks


Day 4: Rest Day



Day 5: Shoulders

Warm Up:

  • 30 Suryanamaskars


2 sets warm up + 4 working sets of

  • 15 Seated Strict Press at constant weight

  • 15 Lateral Raises at constant weight

  • 15 Toe Touches


  • 15 Arnold Dumbbell press

  • 15 Front Raises

  • 15 Legs Up Crunches


  • 15 Barbell Shrugs

  • 15 Bent Over Flies

  • 15 Leg Raises


Day 6: Chest, Back And Triceps

Warm Up:

3 sets of

  • 10 Light Seated Rows

  • 10 Close Grip Push Ups


2 sets warm up + 4 working sets of

  • 20 Push Ups

  • 20 Reverse (close) Grip Lat Pull Down

  • 20 Single Arm Dumbbell Kick Backs

  • 20 Cycle Kicks


  • 15 Flat Dumbbell Flies/Pec Deck

  • 15 Single Arm Dumbbell Rows

  • 15 Overhead Cable Tricep Extensions

  • 15 Standing Side To Side Bends With Dumbbells


  • 15 Inclined Dumbbell Flies

  • 15 T-bar Rows

  • 15 Side To Side Twists


Day 7: Rest Day



If you want the physique of a Bollywood star, you need to put in the hard yards. Are you game?

About The Author: Shivoham a former professional swimmer and water polo player as well. He started CrossFit training at an early stage and started his own gym in Mumbai by the name of CrossFitOM where he combines movements from gymnastics, weight lifting and strength conditioning as he guides clients as a nutritionist, physiotherapist and yoga instructor. His vision is to provide all facilities to his clients under one roof, which leading towards a well-balanced and healthier lifestyle. He’s trained several Bollywood A-listers like Aamir Khan, Abhishek Bachchan, Ranveer Singh, Jackky Bhagnani, Arjun Kapoor, Anil Kapoor, John Abraham, Shaad Ali and Ayan Mukherjee.



Shivoham is the brand ambassador of SF Health Tech, a fitness equipment manufacturing brand that supplies India’s leading gyms and CrossFit venues. He’s also the brand ambassador for Reebok as their master trainer for CrossFit in India and for Parag Foods for Avvatar whey protein. He conducts fitness workshops throughout the country, has his own fitness show on Tata Sky and is also on the panel for the Mrs India World pageant for physical and mental fitness.

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