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tiger shroff workout split

Tiger Shroff's Weekly Workout Split 

Monday – Chest & Triceps

  • Barbell Bench Press – 4 × 8–12
  • Incline Dumbbell Press – 4 × 10
  • Chest Dips – 3 × 12
  • Cable Fly – 3 × 15
  • Triceps Pushdown – 4 × 12
  • Skull Crushers – 3 × 10

Tuesday – Back & Biceps

  • Deadlift – 4 × 6–8
  • Pull-ups – 4 sets
  • Barbell Row – 4 × 10
  • Lat Pulldown – 3 × 12
  • Barbell Curl – 4 × 10
  • Hammer Curl – 3 × 12

Wednesday – Legs

  • Squats – 4 × 8
  • Leg Press – 4 × 12
  • Romanian Deadlift – 3 × 10
  • Walking Lunges – 3 × 20 steps
  • Leg Curl – 3 × 12
  • Standing Calf Raise – 4 × 15

Thursday – Shoulders & Abs

  • Overhead Press – 4 × 8
  • Lateral Raise – 4 × 15
  • Rear Delt Fly – 3 × 15
  • Shrugs – 4 × 12
  • Hanging Leg Raise – 3 × 15
  • Cable Crunch – 3 × 20
  • Plank – 3 × 60 seconds

Friday – Functional Training

  • Box Jumps
  • Battle Ropes
  • Kettlebell Swings
  • Burpees
  • Sprint Intervals
  • Agility Ladder Drills

Saturday – Martial Arts & Gymnastics

  • Taekwondo
  • Kickboxing
  • Parkour
  • Flips and Acrobatics
  • Flexibility & Mobility Training

Sunday – Recovery

  • Light walking
  • Stretching
  • Yoga
  • Foam rolling

Cardio

  • 20–30 minutes, 4–5 days per week
  • HIIT sprints or moderate-intensity running

Diet

  • 5–6 balanced meals daily
  • Lean protein: chicken, fish, eggs
  • Complex carbs: rice, oats, sweet potato
  • Healthy fats: almonds, walnuts, avocado
  • Plenty of vegetables and fruits
  • 3–4 liters of water daily
  • Very limited sugar, fried foods, and alcohol

Lifestyle

  • Sleeps about 7–8 hours each night
  • Trains with high intensity but emphasizes proper form
  • Practices martial arts regularly
  • Stays consistent year-round instead of relying on crash diets
  • Prioritizes recovery with stretching and mobility work

If your goal is to build a physique similar to Tiger Shroff's, combine:

  • Heavy weight training (4 days/week)
  • Functional training (1 day/week)
  • Martial arts or calisthenics (1 day/week)
  • One full recovery day
  • A high-protein diet with progressive overload in the gym

This approach develops a lean, athletic, and highly functional physique rather than just maximizing muscle size.



 

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