Kumail Nanjiani’s workout routine and diet to get in shape

Kumal Nanjiani is a Pakistani-American stand-up comedy, actor, writer and podcast host, best known for his HBO role in “Silicon Valley”.

Recently the actor got ripped and in shape for a role in a Marvel film, and his physique is shocking everyone.

He workouts out more than 5 days a week and his workout routine is intense. Every gym session lasts at least one hour and he likes to follow a body routine targeting one or two body parts at the same time.

The workout

• Monday: Back and Traps 

  1. Hex Bar Deadlift (4 sets, 6-20 reps)

  2. Hex Bar Farmers Walk (4 sets, 50 meters)

  3. Barbell Shrugs (4 sets, 6-20 reps)

  4. Straight Arm Cable Pulldowns (4 sets, 6-20 reps)

  5. Dumbbell Shrugs (3 sets, 12 reps)

  6. T-Bar Rows (3 sets, 12 reps)

• Tuesday: Chest and Abs

  1. Bench Press (4 sets, 6-20 reps)

  2. Incline Dumbbell Press (4 sets, 6-20 reps)

  3. Cable Chest Flyes (4 sets, 6-20 reps)

  4. Dips (4 sets, 6-20 reps)

  6. Hanging Knee Raises w/ Twist (3 sets, 26 reps)

  7. Sit-Ups w/ Twist (3 sets, 26 reps)

  8. Side Planks (3×30 seconds each side)

• Wednesday: Legs and Calves

  1. Back Squat (4 sets, 6-20 reps)

  2. Walking Weighted Lunges (4×50 meters)

  3. Hamstring Curls (4 sets, 6-20 reps)

  4. Seated Calf Raises (4 sets, 6-20 reps)

  5. Leg Press (3 sets, 12 reps)

  6. Calf Raise on Leg Press Machine (3 sets, 12 reps)

• Thursday: Shoulders and Abs

  1. Seated Dumbbell Press (4 sets, 6-20 reps)

  2. W Press (4 sets, 6-20 reps)

  3. Lawnmower Row (4 sets, 6-20 reps)

  4. Behind-the-back Cable Lateral Raise (4 sets, 6-20 reps)

  5. Hanging Leg Raises (3 sets, 25 reps)

  6. Sit-Ups (3 sets, 25 reps)

  7. Planks (3×60 seconds)

• Friday: Cardio

  1. Seated Dumbbell Press (3 sets, 6-20 reps)

  2. W Press (3 sets, 6-20 reps)

  3. Skull Crushers (5 sets, 6-20 reps)

  4. Seated Calf Raises (4 sets, 6-20 reps)

• Saturday: Biceps and Triceps

  1. Preacher Curls (4 sets, 6-20 reps)

  2. Reverse Grip Cable Pushdowns (4 sets, 6-20 reps)

  3. Standing Alternating Dumbbell Curls (4 sets, 6-20 reps)

  4. Skull Crushers (4 sets, 6-20 reps)

  5. Concentration Curls (3 sets, 12 reps)

  6. Chin-Ups (3 sets, 12 reps)

• Sunday: Rest

The diet

He’ll go on low-carb eating for five straight days (Mondays to Fridays) then binge eat on Saturdays and Sundays as they are his cheat days.

1. Breakfast: 

Eggs and Avacado 

2. Lunch 

Chicken Breats, Brown Rice

3. Dinner: 

Salad/fish with rice 

4. Snack 

Protein Bar/Shake