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virat kohli's workout split

Virat Kohli's workout routine is built around strength, athletic performance, mobility, and recovery, rather than bodybuilding. His exact workouts vary depending on the cricket season, but a typical weekly split looks like this:

Monday – Upper Body Strength

  • Bench Press – 4 × 6–8
  • Pull-ups – 4 × 8–10
  • Overhead Press – 4 × 8
  • Barbell Rows – 4 × 8
  • Push-ups – 3 × 15
  • Plank – 3 × 60 seconds

Tuesday – Lower Body Strength

  • Squats – 4 × 6–8
  • Romanian Deadlifts – 4 × 8
  • Walking Lunges – 3 × 12 each leg
  • Leg Press – 3 × 10
  • Standing Calf Raises – 4 × 15
  • Hanging Leg Raises – 3 × 12

Wednesday – Functional Training & Cardio

  • Battle Ropes – 5 × 30 seconds
  • Box Jumps – 4 × 10
  • Medicine Ball Slams – 4 × 12
  • Agility Ladder Drills – 15–20 minutes
  • Sprints – 8 × 40 meters
  • Mobility and Stretching – 20 minutes

Thursday – Push Day

  • Incline Dumbbell Press – 4 × 10
  • Dumbbell Shoulder Press – 4 × 10
  • Dips – 3 × 12
  • Lateral Raises – 3 × 15
  • Triceps Pushdowns – 3 × 12

Friday – Pull Day

  • Deadlifts – 4 × 5
  • Lat Pulldowns – 4 × 10
  • Seated Cable Rows – 4 × 10
  • Face Pulls – 3 × 15
  • Barbell Curls – 3 × 12
  • Hammer Curls – 3 × 12

Saturday – Full Body & Core

  • Kettlebell Swings – 4 × 15
  • Push Press – 4 × 8
  • Farmer's Walk – 4 × 40 meters
  • Burpees – 3 × 15
  • Russian Twists – 3 × 20
  • Side Plank – 3 × 45 seconds each side

Sunday – Recovery

  • Light walking or cycling (30–45 minutes)
  • Yoga or stretching
  • Foam rolling
  • Good sleep and hydration

Key Fitness Habits Virat Kohli Follows

  • Prioritizes compound exercises.
  • Includes mobility work every week.
  • Focuses on athletic performance, not just muscle size.
  • Eats a high-protein, nutrient-rich diet.
  • Gets adequate sleep and recovery.

If your goal is to achieve a Virat Kohli–style lean, athletic physique, train with moderate to heavy weights, keep body fat low through nutrition, and include regular cardio and mobility work alongside strength training.



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