virat kohli's 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.