Salman Khan Sikandar Workout & Diet Plan

Key Takeaways

• Salman Khan maintains his incredible physique at nearly 60 through a disciplined giant set workout routine and strict diet plan designed by his longtime trainer Rakkesh Uddiyar.
• For his role in Sikandar, Salman follows a 6-day training split with specific muscle groups targeted each day, utilizing high-intensity techniques with minimal rest periods.
• His diet focuses on clean protein sources, complex carbs, and limited fats, with careful calorie monitoring for both muscle maintenance and pre-shoot definition.
• Salman incorporates martial arts and functional training alongside traditional bodybuilding to maintain athleticism and flexibility.
• SOLE strength equipment provides everything needed to replicate Salman's giant set training approach at home.

Salman's Body at 60

Can you believe Salman Khan is almost 60? The guy still has abs that would make 20-year-olds jealous. His physique in the new movie Sikandar has everyone asking the same question: how does he do it?

His trainer Rakkesh Uddiyar, who's been with him for over 20 years, says Salman "changed the fitness game in India." And it doesn’t just make you look good; it keeps you healthy and strong for decades. The dude has inspired millions of fans to hit the gym.

Sikandar Workout Plan

For Sikandar, Salman took his regular workout and cranked it up a notch. The foundation? Something called “giant sets,” basically doing multiple exercises back-to-back with no rest for the same muscle group with minimal rest between movements, creating both a strength and cardiovascular challenge. It's brutal but it works.

What's crazy is how mentally tough Salman is about training. Rakkesh says "He never makes excuses." It doesn't matter if he's shooting 18 hours a day, Salman still gets his workout in. That's why he keeps getting better while other actors his age are slowing down.

For his role in Sikandar, Salman Khan followed an intensified version of his tried-and-tested workout regime. 

Weekly Split

Salman trains 6 days a week with this split:

• Monday & Thursday: Chest and triceps
• Tuesday & Friday: Back and biceps
• Wednesday & Saturday: Shoulders and legs
• Sunday: Rest (but he usually swims or cycles anyway)

This setup lets him hammer each muscle group hard twice a week while still getting enough recovery. Even on crazy busy days, he sticks to the schedule; maybe he does fewer sets but never skips.

Giant Set Training

Here's where it gets intense. Giant sets mean doing 4–5 exercises for the same muscle group with zero rest between them. So on chest day, Salman might go straight from bench press to incline press to flyes to push-ups without stopping. Your muscles feel like they're on fire.

Rakkesh explains he'll do 10 different chest exercises—inclines, push-ups, flyes, you name it —all back to back. It builds muscle and endurance at the same time.

For Sikandar, Salman upped it to 8–10 exercises per giant set for major muscles. The pump you get from this is insane, and that's what gives him that full, 3D muscle look.

HIIT Sessions

On top of weights, Salman does HIIT cardio 4–5 times a week. These are quick 20–30 minute sessions where he goes all-out then rests briefly. Think battle ropes, burpees, box jumps, mountain climbers performed in quick succession, all the stuff that makes you want to puke but burns fat like crazy.

Rakkesh times these sessions perfectly, either first thing in the morning on an empty stomach or right after weights when his body has no energy left.

What makes Salman's HIIT training particularly effective is the timing. These sessions are strategically scheduled either early morning on an empty stomach or immediately after weight training when glycogen stores are low. (Image courtesy of Mint)

Martial Arts Integration

Here's something most people don't know: Salman does tons of martial arts training. For Sikandar, he ramped up his boxing and kickboxing to get ready for fight scenes. These sessions work on coordination, reflexes, and explosive power while burning calories.

Fighting sports force you to be totally present. When Salman's throwing punches, he's not thinking about reps or sets, just technique and timing. It's a nice mental break from counting exercises.

Muscle-Building Exercises

Salman sticks to the basics that work. Squats, deadlifts, bench press, military press, all the compound moves that build real muscle. For Sikandar, he focused extra on shoulders and arms since those really pop on camera. What's smart about Salman is he cares more about perfect form than heavy weight. 

Chest and Triceps

Salman's chest and triceps workouts feature a balanced mix of compound pressing movements and targeted isolation work. 

Here's his typical chest and triceps workout:

Chest:

• Incline Bench Press: 4 sets of 10–12
• Flat Dumbbell Press: 4 sets of 10–12
• Decline Cable Flyes: 3 sets of 12–15
• Svend Press: 3 sets of 15–20
• Diamond Push-ups: 3 sets till failure

Triceps:

• Close-grip Bench Press: 4 sets of 10–12
• Overhead Extensions: 3 sets of 12–15
• Cable Pushdowns: 3 sets of 15–20

Back and Biceps

Pull-ups are the main event for back day. Salman does them wide-grip, narrow-grip, weighted, you name it. Then he hits bent-over rows, lat pulldowns, and straight-arm pulldowns to work every angle.

Back training receives special attention in Salman's program because a well-developed back creates the illusion of a smaller waist and broader physique. A strong, V-shaped back makes everything else look better. And for Sikandar, they increased the volume on back training to enhance that superhero silhouette.

Functional Training

Besides regular lifting, Salman does functional stuff 2–3 times a week like medicine ball throws, kettlebell swings, and suspension training that improve real-world strength and coordination. For Sikandar, this was crucial since he needed to be athletic for action scenes, not just muscular. Salman increased his functional training to prepare for elaborate action sequences that required both power and agility. 

Salman's Diet Strategy

In the gym Salman gives 100%, but his kitchen discipline is what really matters. The guy eats clean all year, then makes small tweaks for specific roles. (Image courtesy of PinkVilla)

Daily Meal Plan

Salman eats 5–6 times a day to keep his metabolism fired up. Here's the basic setup:

Breakfast: 6–8 egg whites, oatmeal, fruit
Mid-morning: Protein shake with nuts
Lunch: Chicken or fish, brown rice or sweet potato, veggies
Afternoon: More protein with salad
Dinner: Protein and veggies, minimal carbs

What works is the consistency. He doesn't do crazy bulk/cut cycles, just small adjustments.

Protein Focus

Protein is king in Salman's diet, about 1.5 grams per pound of bodyweight daily. His go-to sources:

• Egg whites
• Chicken breast
• Fish
• Lean beef
• Whey protein

For Sikandar, he bumped protein up slightly to handle all the extra training.

Mother's Home Cooking

A lesser-known aspect of Salman's diet is his occasional reliance on his mother's home cooking. Despite his disciplined approach to nutrition, the actor maintains a deep appreciation for traditional Indian meals prepared by his mother, Salma Khan. 

These meals offer psychological comfort and cultural connection while still being adapted to fit his nutritional requirements. His personal chef works closely with his mother to modify family recipes, reducing oil and adding lean proteins while preserving authentic flavors.

Calorie Management

Salman doesn't eat the same calories every day. Heavy training days (especially legs and back) equals more calories. Light days or rest days equals fewer calories. When filming shirtless scenes, he gradually cuts calories while keeping protein high.

For Sikandar, he started with a slight calorie surplus to build strength, then slowly cut down as filming got closer. Smart carb manipulation was key - protein stayed high throughout.

Pre-Shoot Preparation

When shirtless scenes are coming up, Salman follows a special protocol 2–3 weeks out:

• Gradually cuts carbs and sodium
• Manipulates water intake
• Uses specific training to make muscles look fuller

Strategic Cheat Meals

Yes, even Salman has cheat meals! But they're planned, not random. Usually after hard workouts when his body can use the extra calories. He loves biryani, Indian sweets, and ice cream.

The key? He enjoys them fully but gets right back on track.

Rather than unplanned deviations, these meals are scheduled components of his nutritional strategy, often coinciding with family gatherings or special occasions. (Image courtesy of Hindustan Times)

Recovery Techniques

At almost 60, recovery is huge for Salman. He does:

• Regular deep tissue massage
• Hot/cold therapy
• Dedicated stretching
• Compression therapy for Sikandar
• 7–8 hours sleep every night
• During intensive training phases, he often adds a brief afternoon nap to enhance recovery.

Sleep is non-negotiable. This commitment to recovery is why he can still train like someone half his age.

Build Your Sikandar Physique with SOLE Equipment 

SOLE's versatile strength equipment allows you to replicate Salman's intense giant set training at home. No Bollywood budget required, just dedication and the right tools.

You don't need a celebrity trainer or a private gym to train like Salman Khan. SOLE’s strength equipment lineup gives you everything needed to crush those giant sets and build your own Sikandar physique. The SW111 Olympic Barbell is your foundation for the big compound lifts that Salman swears by: squats, deadlifts, rows, and presses. With its 194,000 PSI tensile strength, this bar can handle whatever weight you throw at it, workout after workout, year after year.

For Salman's giant set approach, the SW180 Adjustable Dumbbells are absolutely essential. Think about it—doing 8–10 exercises back-to-back means you need different weights for different movements. With fixed dumbbells, you'd need an entire wall of weights. The SW180s adjust from 5 to 80 pounds in seconds, letting you seamlessly move from heavy presses to lighter flyes without breaking your giant set rhythm.

The SW116 Weight Bench becomes your command center for upper body training. With 9 adjustable positions, you can hit every angle Salman uses, like flat bench, incline, decline, even seated for shoulder presses. The 550-pound capacity means it won't wobble or fail when you're pushing your limits during those intense sets.

Don't overlook the SOLE Equipment Mat for all that functional training and HIIT work. Burpees, mountain climbers, ab work—you need a proper surface that cushions your body while providing stable footing. The mat also protects your floors during those medicine ball slams and kettlebell swings that round out Salman's athletic training.

What makes SOLE perfect for this style of training is the durability. Giant sets are equipment-intensive; you're constantly adjusting weights, moving between exercises, pushing your gear to the limit. Plus, the SOLE+App that comes with all SOLE equipment which includes workout programs and training.

Ready to build your own age-defying physique? Check out the SOLE strength collection today and create a home gym worthy of a Bollywood superstar!

Frequently Asked Questions (FAQs)

How many hours does Salman Khan work out daily?

Salman typically trains for 90–120 minutes daily, with his weight training sessions lasting approximately 60–75 minutes followed by additional cardio or functional work. However, his trainer Rakkesh emphasizes that intensity matters more than duration in his approach. For Sikandar specifically, he occasionally implemented two-a-day training sessions during critical preparation phases, with morning cardio and evening weights.

What supplements does Salman take?

Salman maintains a minimalist approach to supplements, focusing primarily on whole food nutrition. His regular supplement regimen includes whey protein isolate for convenient protein intake between meals, a high-quality multivitamin, omega-3 fatty acids, and vitamin D3. During particularly intense training phases for Sikandar, he reportedly added BCAAs (branched-chain amino acids) to support recovery and creatine monohydrate for enhanced strength and muscle fullness. Salman avoids pre-workout stimulants and fat burners, preferring to rely on proper nutrition and sleep for energy and body composition management.

How has Salman's workout changed for Sikandar?

For Sikandar, Salman's training evolved to meet the specific physical demands of the role. He cranked everything up:

• More sets per muscle group (16–20 vs 12–16)
• Cardio 5–6 days instead of 3–4
• Martial arts 3–4 times weekly
• Added ice baths and compression therapy
• Did periodized nutrition with carb cycling

Plus more explosive exercises for the action scenes, like med ball throws, plyometrics, Olympic lifts.

Can women follow Salman's workout plan?

Absolutely! The principles work for everyone: giant sets, compound movements, balanced training. Women might adjust volume and exercise selection for their goals, but the intensity and consistency apply to everyone.

What SOLE equipment setup would work best for Salman's giant set training? 

Start with the SW111 Olympic Barbell for your big compounds like squats, deadlifts, rows, presses. The SW180 Adjustable Dumbbells are absolutely crucial for giant sets; you need different weights for different exercises, and changing plates between moves would kill your intensity. The SW116 Weight Bench with its 9 positions lets you hit every angle for complete development. The Equipment Mat handles all your functional training, HIIT work, and stretching. This setup gives you everything needed to replicate Salman's training style.