Hrithik Roshan, 51, works out only 4 days in a week. How he built War 2 physique in just 5 weeks, fitness trainer shares

Time of India

2 days ago

Workout routine to build greek-god like body
Recovery tricks for gym workouts, by Hrithik Roshan's trainer
Diet plan and sleep
Hrithik Roshan is often called the Greek god of Bollywood, and millions of fans admire him for his diet and fitness routines. After all, who wouldn't want a body like his? On August 14, the actor made a powerful return to the big screen with War 2 . While his acting skills impressed, it was his incredible physique that had everyone swooning again and again. This isn't the first time he's stunned fans with his fitness. Ahead of the big released, Hrithik shared his transformation on Instagram, showcasing a ripped look. His fitness coach and trainer, Swapneel Hazare, played a key role in helping him achieve this remarkable transformation.The fitness plan was built around a classic four-day workout split focusing on different muscle groups each day. The routine targeted chest on the first day, back on the second, legs on the third, and arms, both biceps and triceps, on the fourth day. This well-structured approach allowed each muscle group to get maximum focus and proper rest.But it wasn't just weight training that made a difference. Hrithik's regimen also included steady-state cardio, a moderate-intensity workout that helped keep his body fat low, as reported by Hindustan Times. This cardio wasn't solely for burning calories; it played an important role in improving agility, aiding recovery, and keeping his movements sharp and fluid. The mix of strength, cardio, and mobility drills ensured that Hrithik didn't just look powerful but also moved with speed and grace, avoiding the bulky or sluggish appearance many athletes sometimes develop.Recovery was another critical piece of the puzzle, and Hrithik's team left no stone unturned. His recovery routine was as advanced and carefully planned as his workouts. Deep tissue massages and myofascial release treatments were regularly used to eliminate muscle tightness and flush out lactic acid, reducing soreness and speeding up muscle repair. To combat inflammation and boost circulation, Hrithik included ice baths and infrared sauna sessions. Additionally, hyperbaric oxygen therapy was incorporated to help cells heal faster and improve overall recovery at a deeper level.Nutrition also played a fundamental role in this transformation. The timing of meals and the balance of proteins, fats, and carbohydrates were meticulously managed to maximize muscle building and energy restoration. Hrithik's trainer emphasised that the real muscle growth happens not just during workouts but in the recovery phases, between sessions and during sleep.Speaking of sleep, it was treated as the cornerstone of the entire fitness program. Despite Hrithik's known challenges with sleep, his team fought hard to ensure he got a minimum of seven hours of high-quality rest each night. This was achieved through strict bedtime routines, magnesium supplementation, and controlling exposure to blue light from screens. Good sleep helped his body regenerate and make us more active.And, that's how you can achieve a body like Hrithik Roshan!Hrithik Roshan's journey shows that age doesn't have to limit your fitness goals. With the right combination of a focused workout plan, effective cardio, smart recovery techniques, balanced nutrition, and prioritising rest, it's possible to build and maintain an impressive, powerful physique, even well into your 50s. For anyone aiming to achieve a similar transformation, the key is consistency, balance, and understanding that rest and recovery are just as important as training hard.Hrithik's example proves that with dedication and the right approach, looking and feeling like a Greek god is within reach, no matter your age.