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Mukesh Singh Gahlot Workout Routine & Diet Plan 2021.

Mukesh Singh Gahlot

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 Kingdom of Dreams, Gurugram, India. He holds the national record of winning Mr.India contest four times, in 2008, 2009, 2010, and 2012.

Mukesh started gym and gaining 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.

Age43 years
Height5 ft 8 inches
Weight90 kg or 195 lbs
Hair ColorBlack
Eye ColorBlack
NationalityIndian
ProfessionProfessional 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:-

  1. Shoulder Press Front (4 sets, 12 reps)
  2. Dumbbell Side Raise (4 sets, 12 reps)
  3. Dumbbell bent lateral raise (4 sets, 12 reps)
  4. Shoulder dumbbell alternate press (4 sets, 12 reps)
  5. 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:-

  1. Pull-ups (minimum sets, 100 reps)
  2. Barbell bent-over row (4 sets, 12 reps)
  3. Leg pull don front (4 sets, 12 reps)
  4. T Bar (4 sets, 12 reps)
  5. Sit drawing (4 sets, 12 reps)
  6. 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:-

  1. Pull-ups (4 sets, 12 reps)
  2. Front bench press (4 sets, 12 reps)
  3. Incline bench press (4 sets, 12 reps)
  4. Dumbbell flues (4 sets, 12 reps)
  5. Parallel bar dips weighted (4 sets, 12 reps)
  6. 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:-

  1. Biceps barbell curl (4 sets, 12 reps)
  2. Dumbbell curl (4 sets, 12 reps)
  3. Close-grip barbell curl (4 sets, 12 reps)
  4. Hammer curl (4 sets, 12 reps)
  5. Wrist curl (4 sets, 12 reps)
  6. Floor crunches and floor leg raises (4 sets, 12 reps)

Friday: Legs Workout

On Friday, he performs a legs routine by doing a total of 9 different workouts.

Here is Mukesh Singh Gahlot’s legs routine:-

  1. Free squats (2 sets, 12 reps)
  2. Leg extension (4 sets, 12 reps)
  3. Squats weighted (4 sets, 12 reps)
  4. Leg press (4 sets, 12 reps)
  5. Front squat (4 sets, 12 reps)
  6. Stiff legged deadlift (4 sets, 12 reps)
  7. Box squats (4 sets, 12 reps)
  8. Stand calf weighted (minimum sets, 100 reps)
  9. 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:-

  1. Shoulder Press Front (4 sets, 12 reps)
  2. Dumbbell Side Raise (4 sets, 12 reps)
  3. Dumbbell bent lateral raise (4 sets, 12 reps)
  4. Shoulder dumbbell alternate press (4 sets, 12 reps)
  5. Barbell Shrug (4 sets, 12 reps)

Sunday: Rest

On Sunday, Mukesh Singh Gahlot rests and recovers.

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 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.

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