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What's inside
Ever wondered how Salman Khan has kept his action hero physique for decades? His longtime trainer has shared a few honest clues.
In this article, we’re covering what Salman’s trainer, Rakesh Udiyar, has actually said about training him, then giving you a 5 day plan built for that classic Bollywood action hero look.
One honest note before we start: you’ll see a lot of “Salman Khan workout” claims online, including some huge numbers like 1,000 push-ups a day. We couldn’t trace those to a reliable source, so we’ve left them out.
The trainer behind the physique
Rakesh Udiyar has trained Salman since the film Bodyguard. In an interview with The Asian Age, he explained how it started: “I was already training Arbaaz (Khan) when Salman called me and asked if I was willing to work with him for Bodyguard.” And since then? “I have been with him ever since.”
What his trainer says about him
He never skips. “Even if Salman is really tired or comes home late, he hits the gym.”
He loves food, but stays disciplined. “While he loves to eat, especially his mom’s food, he would never put on extra calories.”
He puts in the extra effort. In another interview, Udiyar said: “Working with someone as dedicated as Salman Khan and Aamir Khan is a privilege. They never refuse to put in extra efforts.”
There’s a lesson there that’s more useful than any secret exercise: consistency, every single week, for years.
A 5 day plan for the action hero look
Salman’s trainer hasn’t published his exact workouts. So this is Exercise With Style’s plan, built for the look he’s known for: a broad chest and shoulders, big arms and a strong back. Sets and reps are ours.
| Level | Intermediate |
| Days | 5 a week |
| Session length | 45 to 60 minutes |
| Rest | 90 sec on the first lift, 60 sec on the rest |
| Monday | Tuesday | Wednesday | Thursday | Friday | Weekend |
|---|---|---|---|---|---|
| Chest | Back | Legs and abs | Shoulders | Arms | Rest, plus a long walk or bike ride |
Monday: chest
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 6-8 |
| Incline dumbbell press | 3 | 8-10 |
| Weighted dips | 3 | 8-10 |
| Cable crossover | 3 | 12-15 |
| Push-ups | 2 | As many as you can |
Tuesday: back
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Pull-ups (or lat pulldown) | 4 | 8-10 |
| Barbell row | 3 | 8-10 |
| Seated cable row | 3 | 10-12 |
| Dumbbell shrug | 3 | 12 |
Wednesday: legs and abs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 4 | 6-8 |
| Leg press | 3 | 10-12 |
| Walking lunge | 3 | 10 each leg |
| Leg curl | 3 | 12 |
| Hanging leg raise | 3 | 12 |
| Plank | 3 | 45 sec |
Thursday: shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Standing overhead press | 4 | 6-8 |
| Seated dumbbell press | 3 | 10 |
| Lateral raise | 4 | 12-15 |
| Rear delt fly | 3 | 15 |
| Face pull | 2 | 15 |
Friday: arms
| Exercise | Sets | Reps |
|---|---|---|
| Close grip bench press | 4 | 8 |
| Barbell curl | 4 | 8-10 |
| Triceps pushdown | 3 | 12 |
| Hammer curl | 3 | 10-12 |
| Overhead triceps extension | 3 | 12 |
How to progress: when you hit the top of the rep range on every set, add a little weight next time. Every sixth week, take an easier week with half the sets.
Is training each muscle once a week enough? It can be, as long as the weekly work adds up. Research found the total weekly work matters more than how many days you split it across.
Cardio and food
Cardio. Add a long walk or easy bike ride on the weekend, and short walks on training days. Together, that helps you reach the WHO’s 150 to 300 minutes of moderate activity a week.
Protein. Aim for about 0.6 to 0.9 g of protein per pound of bodyweight a day (1.4 to 2.0 g per kg). Like Salman’s trainer said, enjoying your food is fine. Just keep an eye on the extra calories.
Questions people ask
Is this Salman Khan’s exact routine?
No. His trainer has talked about his dedication and discipline, but hasn’t published his exact workouts. The 5 day plan is ours, built for his look.
Does he really do 1,000 push-ups a day?
We couldn’t find a reliable source for that, so we can’t say. Big numbers like that tend to spread online without any real evidence behind them.
Can a beginner do this plan?
Start with something simpler first, like StrongLifts 5×5 or our 3 day full body workout, then move to this after a few months.
Want more actor workouts?
Check out Henry Cavill, Hugh Jackman and Chris Hemsworth.
Happy lifting, and stay consistent like Bhai!
This article is for general information and is not medical advice. If you have an injury or a medical condition, check with a doctor before starting a new training plan.
