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.
Post a Comment