Secrets of Muscular and Flexible Body; Tiger Shroff Workout Routine and Diet Plan


Tiger Shroff, son of famous Bollywood actor, Jackie Shroff is the new entry to Bollywood Film Industry who made his debut in “Heropanti” released in 2014. His real full name is Jai Hemanta Shroff. He is a very good football player and always wanted to play football as a profession but after realizing that football does not hold a good carrier option in India, he made his choice to jump into film line.

Tiger Shroff six packs abs
Tiger Shroff six packs abs

Following the footsteps of his father he started his carrier with super hit “Heropanti” directed by Sajid Nadiawala. For his debut movie he underwent motion training and flexibility training which include front pike, wall flips and leaps, 360 degree-backward twist. As a result of which he came into limelight and immediately got offers for next to movies “Baaghi” and “Flying Jatt”. In Baaghi as well, the star has shown some out of the league action stunts which clearly shows the flexibility his body posses despite being a bulky one.

His upcoming movie “Munna Michael” and “Student Of The Year 2” are the most awaited movies of this year and “Baaghi 2” has also been aligned to be released next year. We hope his stars shine even brighter with these movies.


tiger shroff and shradha kapoor from baaghi
tiger shroff and shradha kapoor from baaghi

The Actor is a big fan of Bruce Lee and is well trained in martial arts. For Tiger Shroff, Bruce Lee is an idol and that is the reason he always keep himself in perfect shape and fit physically.

What is Tiger Shroff latest body stats?

The Dashing actor Tiger Shroff who is making headlines with his great macho physique and six-pack abs has one of the best body shape.

Height: 5 ft 11 inches or 180 cm

Weight: 72 kg or 159 pounds

Chest: 43 inches or 109 cm

Biceps: 17 inches or 43 cm

Waist: 32 inches or 81 cm

tiger shroff bollywood hunk and hulk
tiger shroff bollywood hunk and hulk


The stunts and action performance by Tiger in Heropanti and Baaghi movie has  made it clear that he is made for action movies. Though he has put up great efforts for his upcoming movie “Munna Michael” on his body and looks.

His macho body and great abs are the result of some good workout routine and diet plan. The well toned and great shape body cannot build in a day or week. It takes continuous and consistent effort.

 He is Passionate about many things like working out in gym regularly, Dancing, martial arts and football. He practices kickboxing and gymnastics to give his body the elasticity that we admire in his dance.

Tiger Shroff in Munna Michael
Tiger Shroff in Munna Michael

Let’s capture the workout routine and diet plan of Tiger:-

His Gym Workout includes:-

Day 1- Chest (Flat bench, Incline bench, Dumbbell press, Chest flye)

Day 2- Back (Pull-ups, Lateral machine pull-downs, Low and one-arm dumbbell rolls of 100 kg)

Day 3- Legs (Squats with 190kg weight on shoulders, Hamstrings curls with 90kg weights, Step-ups with 90kg weight, Barbells, Free squats)

Day 4- Arms (Olympic barbell curls with 60 kg weight, Dumbbell curls with 32 kg weights, Reverse curls with 30kg weight, Close grip barbell presses, Press downs, Skull crushers with 68kg weight)

Day 5- Shoulders (Knee and shoulder press with 90 kg weights, Military press, Lateral raises using dumbbells, Lateral raises using machine, Rear flyes with 40kg weight)

Day 6- Mixed (Dead lifts with 250 kg weight, Squats with 100 kg weight, Kneel and press with 50 kg weight, Plyometric push-ups)

Day 7- Abs (Crunches: 12 sets of 10-12 reps, Hanging reverse crunches, Weight loaded reverse crunches with 10 kg weight, Standing and seated calf presses)


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tiger shroff fitness mantra and workout routine
tiger shroff fitness mantra and workout routine

Fitness being his first love, he never misses to go to gym and train his body for that muscular look.

Tiger Shroff says “Fitness should be a combination of muscular strength, body composition, flexibility, muscular endurance and cardio vascular endurance.”


Tiger Shroff take his classes from instructor on juhu beach where he does mix of martial arts and gymnastics and also some filmi-fighting to improve flexibility and alertness. The classes begins with stretching and running which later follows with practicing leaps, high kicks and splits.

Normal Diet plan

Breakfast: 8 egg whites and oatmeal

Snack: Dry fruits and whey shake

Lunch: Brown rice with chicken or fish and boiled vegetables

Before Workout: Protein shake

Dinner: Fish; green beans or broccoli

He takes break from the routine diet on Sundays. He usually goes out with his father to have Chinese meal.

Drinking water (7 to 8 litres) every day keeps him hydrated after so much of workout.

One thing that we couldn’t ignore about him was the fact that he doesn’t smoke or drink alcohol. Normally almost all celebrities drink but Tiger Shroff likes to stay healthy in all aspects.

Tiger Shroff Munna Michael
Tiger Shroff Munna Michael

Tiger has been training under Dhole (trainer) for 5 years and according to his trainer, the body that tiger shroff has build up is a combination of discipline, hard work and genetics. He tries to eat healthy and keep the fat percentage low. The focus is on mostly strength and endurance exercises.

Tiger works out 7 days a week without taking any off and that is the reason he is able to maintain a body fat of 8 to 12 per cent.

He practices martial arts that serves him as cardiovascular workouts. He keeps changing the workouts every 4 months to stay motivated.

Doing gym everyday increases the body requirement for protein and vitamins. He takes food which has high protein content and takes some vitamin capsules as well. He prefers to have high fibre content food in diet.

He includes fat cutting food in his diet as well like garlic paste, green tea with lemon etc.

Follow Tiger Shroff daily routine and workout plan to get a muscular body. Discipline is an important factor that is required for achieving your dreams and tiger shroff had that discipline.

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Read healthy and stay Healthy.

Anurag Ajmera

Anurag is the co-founder, technical head and member of research team for Medictips, working towards making it the Best online Health Care Station for people looking for Natural Remedies and Healthy Lifestyle. He is an Electronics Engineer and a well known Blogger. Health and Fitness enthusiast apart from being a Tech freak, he also like to write on other blogs like, actually he owns that also. Away from Blogging and work, he likes to go trekking, listening to music and try out new things.

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12 Comments on Secrets of Muscular and Flexible Body; Tiger Shroff Workout Routine and Diet Plan

kunal goyal said :Guest Jul 27, 2017 at 8:44 AM

my hero and my god is tiger shroff & michael jackson sir I'm big fan of you my dream is I meet tiger sir and good man like a sir and michael sir

    Reyanshi said :Guest Jan 29, 2017 at 2:09 PM

    I love tiger

      Bhavesh sahu said :Guest Jan 22, 2017 at 6:58 AM

      I am fan of tiger shroff

        atul Parjapati said :Guest Jan 20, 2017 at 6:45 PM

        I'm your big fan......... I want to be same as you......

          Brij Mohan said :Guest Jan 15, 2017 at 7:30 AM

          i like this Tiger

            admin said :administrator Jan 10, 2017 at 6:46 AM

            Thanks , we are happy to know you liked the article

              sanjay said :Guest Jan 09, 2017 at 4:24 PM

              short crisp article, cool !!

                admin said :administrator Dec 13, 2016 at 6:31 PM

                Hi Kuldeep

                  admin said :administrator Dec 13, 2016 at 6:10 PM

                  Sure you can do it Adarsh! Welcome to Medictips. Start following a good healthy diet and workout routine. Follow a 3:1 fitness mantra. 3 times focus on your eating and 1 times the focus on your workout routine. Follow the workout routine without any break. We are sure you will be able to become as flexible and muscular as tiger shroff is.

                    Adarsh Kuthar said :Guest Dec 13, 2016 at 7:57 AM

                    I am a limitless fan of Tiger Shroff I can not become as him but I want to become his half and I work hard

                      Kuldeep rana said :Guest Dec 04, 2016 at 10:37 AM


                        shivam said :Guest Jul 07, 2016 at 5:22 PM

                        How to increase my body size