Ladies and gentlemen. The moment you've all been waiting for. We present to you the OFFICIAL Farhan Akhtar's "Bhaag Milka Bhaag" Workout, to get into the most amazing shape of his life by his trainer Samir Jaura!
Farhan Akhtar workout program was of twelve weeks and used a wide variety of resistance and cardio training! This is something you don’t want to miss because this workout might just get you chiseled like the Flying Sikh himself! Beastmode is here and now at HK Connect! The body building schedule goes as follows:
Week 1 and Week 2
Day 1
Chest and Triceps
| Flat bench press | 4 sets x 15 reps |
| Dumbell incline press | 4 sets x 15 reps |
| Incline fly’s | 4 sets x 15 reps |
| Dips on machine | 4 sets x 15 reps |
| Tricep pushdown | 4 sets x 15 reps |
| Skull crushers | 4 sets x 15 reps |
Day 2
Running for 40 minutes
Day 3
Legs, Shoulders and Abs
| Squats | 5 sets x 15 reps |
| Leg extensions | 5 sets x 15 reps |
| Leg curls | 5 sets x 15 reps |
| Calf raises | 5 sets x 15 reps |
| Seated military press | 4 sets x 12 reps |
| Lateral raises | 4 sets x 12 reps |
| Front raises | 4 sets x 12 reps |
| Cable crunches | 5 sets x 100 reps |
Day 4
Swimming for 40 minutes
Day 5
Back and Biceps
| Cable front pull down | 5 sets x 15 reps |
| Seated back rows | 5 sets x 15 reps |
| Standing alternative dumbell curl | 5 sets x 15 reps |
| Concentration curls | 5 sets x 15 reps |
Day 6
Cross Trainer for 60 minutes
Day 7
Rest
Week 3 and Week 4
Day 1
Chest and Back
| Flat bench press | 5 sets x 15 reps |
| Dumbell incline press | 5 sets x 15 reps |
| One arm dumbell row | 5 sets x 15 reps |
| Seated back row | 5 sets x 15 reps |
| Shrugs | 5 sets x 15 reps |
Day 2
Running for 40 minutes
Day 3
Legs, Shoulders and Abs
| Squats | 5 sets x 15 reps |
| Stiff-leg deadlift | 5 sets x 15 reps |
| Calf raises | 5 sets x 15 reps |
| Dumbell shoulder press | 5 sets x 15 reps |
| Dumbell side lateral raises | 5 sets x 15 reps |
| Crunches | 5 sets |
Day 4
Swimming for 50 minutes
Day 5
Arms
| Dumbell curls | 4 sets x 12 reps |
| Straight bar curls | 4 sets x 12 reps |
| Closed grip bench press | 4 sets x 12 reps |
| Tricep pushdown | 4 sets x 12 reps |
Day 6
Cross Trainer for 60 minutes
Day 7
Rest
Week 5 to Week 8
This workout will be performed 5 days a week
| Seated Row+ Incline Fly (superset) | 5 sets x 15 reps |
| Leg Extension+ Front raise (superset) | 5 sets x 15 reps |
| Cable curls+ Tricep pushdown (superset) | 5 sets x 15 reps |
| Side bends | 5 sets x 100 reps |
| Crunches | 5 sets x 100 reps |
| Leg Raises | 5 sets x 100 reps |
| Running | 50 minutes |
Take rest for 30 seconds and move to the next set. After finishing 5 sets, rest for 3 minutes and start the next super set.
Week 9 to Week 12
This workout will be performed 6 days a week
| Tbar row+ Cable crossover (superset) | 8 sets x 15 reps |
| Leg extension+ Front press with dumbell (superset) | 8 sets x 15 reps |
| Preacher curl+ Pushdown with rope (superset) | 8 sets x 15 reps |
| Side Bends | 5 sets x 200 reps |
| Crunches | 5 sets x 200 reps |
| Leg Raises | 5 sets x 200 reps |
| Running | 50 minutes |
Take rest for 30 seconds and move to the next set. After finishing 5 sets, rest for 3 minutes and start the next super set. That’s how Farhan Akhtar was trained for Bhaag Milka Bhaag.
Needless to say Farhan and Samir have put in the work and it clearly shows. Also remember Farhan had no rice, roti for the entire year and followed a precise diet that even monitored his sodium levels. The end result was a shredded Farhan at 5% body fat! With all said and done, that’s seriously amazing!
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