Mukesh Singh Gahlot, also known as Guruji, is a famous Indian Bodybuilder and Powerlifter. His birthday is May 1, 1978, and he was born and raised in the Kingdom of Dreams, Gurugram, India. He holds the national record of winning the Mr.India contest four times, in 2008, 2009, 2010, and 2012. Here is Mukesh Singh Gahlot Workout Routine & Diet Plan.
Mukesh started gym and gained muscle and weight at the age of 18. He follows his diet and workout schedule very strictly. Here are the workout routine and diet plan Gahlot followed to enhance his fitness, agility, timing, and strength.
Mukesh Singh Gahlot’s Body Measurement (Body Stats)
Talking about Mukesh Singh Gahlot’s height and body weight, he stands at 5 ft 8 inches and weighs around 90 kg or 195 lbs. Moreover, Mukesh has back hair and black eyes.
Age | 44 years |
Height | 5 ft 8 inches |
Weight | 90 kg or 195 lbs |
Hair Color | Black |
Eye Color | Black |
Nationality | Indian |
Profession | Professional Bodybuilder and Powerlifter |
Mukesh Singh Gahlot Workout Routine
Before starting, Mukesh Singh Gahlot’s workout schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to do injury-free workouts or exercises.
Here is Mukesh Singh Gahlot’s workout routine:-
Monday: Shoulders Workout
On Monday, Mukesh Singh Gahlot performs a shoulders routine by doing a total of 5 different workouts.
Here is Mukesh Singh Gahlot’s shoulders routine:-
- Shoulder Press Front (4 sets, 12 reps)
- Dumbbell Side Raise (4 sets, 12 reps)
- Dumbbell bent lateral raise (4 sets, 12 reps)
- Shoulder dumbbell alternate press (4 sets, 12 reps)
- Barbell Shrug (4 sets, 12 reps)
Tuesday: Back Workout
On Tuesday, Mukesh Singh Gahlot performs a back routine by doing a total of 6 different workouts.
Here is Mukesh Singh Gahlot’s back routine:-
- Pull-ups (minimum sets, 100 reps)
- Barbell bent-over row (4 sets, 12 reps)
- Leg pull don front (4 sets, 12 reps)
- T Bar (4 sets, 12 reps)
- Sit drawing (4 sets, 12 reps)
- Deadlift (4 sets, 12 reps)
Wednesday: Chest Workout
On Wednesday, Mukesh Singh Gahlot performs a chest routine by doing a total of 6 different workouts.
Here is Mukesh Singh Gahlot’s chest routine:-
- Pull-ups (4 sets, 12 reps)
- Front bench press (4 sets, 12 reps)
- Incline bench press (4 sets, 12 reps)
- Dumbbell flues (4 sets, 12 reps)
- Parallel bar dips weighted (4 sets, 12 reps)
- Pullover (4 sets, 12 reps)
Thursday: Biceps Workout
On Thursday, Mukesh Singh Gahlot performs a biceps routine by doing a total of 6 different workouts.
Here is Mukesh Singh Gahlot’s biceps routine:-
- Biceps barbell curl (4 sets, 12 reps)
- Dumbbell curl (4 sets, 12 reps)
- Close-grip barbell curl (4 sets, 12 reps)
- Hammer curl (4 sets, 12 reps)
- Wrist curl (4 sets, 12 reps)
- Floor crunches and floor leg raises (4 sets, 12 reps)
Friday: Legs Workout
On Friday, he performs a leg routine by doing a total of 9 different workouts.
Here is Mukesh Singh Gahlot’s legs routine:-
- Free squats (2 sets, 12 reps)
- Leg extension (4 sets, 12 reps)
- Squats weighted (4 sets, 12 reps)
- Leg press (4 sets, 12 reps)
- Front squat (4 sets, 12 reps)
- Stiff-legged deadlift (4 sets, 12 reps)
- Box squats (4 sets, 12 reps)
- Stand calf weighted (minimum sets, 100 reps)
- Calf raise and leg press (minimum sets, 100 reps)
Saturday: Shoulders Workout
On Saturday, he performs a shoulders routine by doing a total of 5 different workouts.
Here is Mukesh Singh Gahlot’s shoulders routine:-
- Shoulder Press Front (4 sets, 12 reps)
- Dumbbell Side Raise (4 sets, 12 reps)
- Dumbbell bent lateral raise (4 sets, 12 reps)
- Shoulder dumbbell alternate press (4 sets, 12 reps)
- Barbell Shrug (4 sets, 12 reps)
Sunday: Rest
On Sunday, Mukesh Singh Gahlot rests and recovers.
This is all about Mukesh Singh Gahlot Workout Routine.
Mukesh Singh Gahlot’s Diet Plan
Mukesh Singh Gahlot follows a clean and well-balanced diet plan. He usually eats 8 meals a day, and his diet consists of White oats, Egg whites, Apples, Potatoes, Chicken breast, White rice, Steamed broccoli, Beans, etc.
Here is Mukesh Singh Gahlot’s diet plan:-
Meal-1 (Breakfast):
- One cup of white oats
- 6 to 8 egg white
- One apple
- One bowl curd
Meal-2 (At 9:00 am):
- 2 boiled potatoes with curd
- 2-4 whole eggs
Meal-3 (Snacks):
- 10 gms BCAA
- One scoop protein mixed with one scoop of carbo
Meal-4 (Within One Hour of Training):
- 250gms chicken breast
- White rice
- Steamed broccoli and beans
Meal-5 (Lunch):
- 250gms chicken breast
- Brown Rice
- Vegetable salad
Meal-6 (Evening Snacks):
- 20-40 almonds
- One sweet potato
- One bowl curd
- Fruits (Apple, Banana, Guava, Papaya)
Meal-7 (Dinner):
- 250gms grilled fish
- Half cup oats
- Green salad
Meal-8 (Late Night):
- One liter milk
- 5 Walnuts
FAQ Regarding Mukesh Singh Gahlot
How many times a week does Mukesh Singh Gahlot workout?
- Mukesh Singh Gahlot usually works out 6 days a week. His workout includes Shoulders, Back, Chest, Biceps, and Legs.
What does Mukesh Singh Gahlot eat in a day?
- Mukesh Singh Gahlot usually eats 8 meals a day. His diet consists of White oats, Egg whites, Apples, Potatoes, Chicken breast, White rice, Steamed broccoli, Beans, etc.
Also, know about Jeff Logan’s Workout Routine & Diet Plan.
Last Updated on July 28, 2023 by john liam