Reading Time: 5 minutes

In this post, we are going to analyze Aamir Khan’s Dangal workout and diet. In fact, this post is more of an analysis of his fat to fit transformation (see video below) for upcoming movie Dangal. There are various news posts covering his transformation but I haven’t seen any information that analyzed his workout and provided infomation that can help others to duplicate his results. That the reasons why I decided to review his workout and transformation overall.


Aamir actually lost body fat than just weight. We went from 97 kgs to 70 kgs in 5 month but more importantly his body fat went from 38% body fat to 9% body fat. So first lets check if its safe to lost that much fat or weight that fast.

In 5 months (20 weeks), he lost roughly 30 kgs or 67 lbs of fat (For math lovers 97 kgs* 38 % – 70 kgs * 9% = ~30 kgs or 67 lbs). This equates to 3.25 lbs (1.5 kgs) per week. First of all, this much weight loss per week is NOT recommended by any Doctor [1]. A safe weight loss goal should be around 1 -2 pound (~.5 – 1.0 kgs) per week [1]. However, Aamir did this under close guidance of his trainers and doctors which most people dont have access to. Thus it makes it even more important to analyze this transformation. On a side note, I am suspicious to whether he had 38% body fat to start with but lets give him the benefit of doubt.


Now lets analyze his workout. This workout is take from following article [2]. For convenience and analysis purpose, I ported the workout in GYMINUTES app. The name of few exercise may look different but they are the same movement. You can create this workout in GYMINUTES app in less than 5 minutes.

Now without delay here is how workout looks like. Its a 5 day workout program with average workout duration between 60 – 75 minutes with warmup and cool down. The workout schedule is provided as well.

Monday: Chest & Triceps

Tuesday: Shoulders
Wednesday: Back & Biceps
Thursday: Abs
Friday: Legs




All workouts are pretty consistent with 4 sets per exercise and 10-15 reps per set. So this definitely makes it more of hypertrophy based workout than strength training workout. For rest time, we have assumed that he is taking 60 seconds rest in between each set. Although in our previous post on lifting smart series on rest interval, we did highlighted studies that recommended at-least 3 minutes rest between sets (read more here) but in this case, a 3 minutes rest will result in a very long workout. Eventhough at 60 second rest mark your muscles have only recovered 75% of their strength, we will keep that interval to limit your workout time to 60-75 minutes per workout.


Next up is muscle distribution. It is important to analyze muscle distribution of a workout to make sure any muscle group is not left untrained. With Dangal Workout, the overall muscle distribution is pretty uniform. Even though a bit heavy on Arms but that just because its a smaller muscle group and needs more of an isolation training.


However, when we look at front-to-back muscle distribution, it is not uniform. In our experience, most workouts are front heavy when you have only one legs day per week. The concern is upper-to-lower ratio as it is skewed to more than 80-20. Less than 20% of exercise in this workout focus on lower body. In Aamir case, this exception may be acceptable as he is training for a movie and most time they will cover upper body but one should always train for overall muscle development.

All our workouts, specially Pentagon Power and Hypertrophy Unlimited have a better muscle distribution than Dangal Workout.

PRO TIP: Before we go any further, you should only switch your workouts when you have stopped making progress. If its working, there is no need in changing. If you need variety, just add abs exercise whenever you feel bored.


DANGAL: EXERCISE DISTRIBUTIONNext up is exercise distribution. In the first card, you can see the equipment distribution. Pay attention to “Machine” percentage. Ideally we want to perform more exercises with free weights such as dumbbells or barbell as those require stability and core strength to perform exercise with good form. Machine based exercises takes away the stability. As the machine percentage is less than 20%, we will let it pass.

Finally lets look at exercise mechanics. Overall distribution of isolation and compound based exercise is pretty even. Thats another thumbs up for Dangal workout.


From past videos of Aamir on diet and workout, we know he is not a vegetarian. However, even after searching a lot I was not able to find his full diet plan for Dangal. There is a mention of upma and fruits with protein shakes. Due to lack of that information, let me suggest a generic diet plan that will get you going. Of-course as everyone is different, the diet plan needs to be customized. At GYMINUTES, we provide custom diet plan service to our clients. Send us an email at gyminutes@gmail.com and chat with our bot here

The following diet plan is based on 1700 calorie diet.
Vegetarian Plan:
Breakfast: 1/2 cup oat meal + 2 whole eggs + 1 cup milk
Snack: 1 Apple
Lunch: 1 cup cooked brown rice + 1 cup boiled lentils (any lentils) + 1 cup broccoli or dark green vegetables.
Snack: 1 Spoon Peanut Butter
Dinner: 1 cup cooked brown rice (or 1 whole wheat chapati) + 1 cup boiled lentils (any lentils) or cooked tofu + 1 cup broccoli or dark green vegetables.
Protein shake: Post workout

Non-Vegetarian Plan:
Breakfast: 1/2 cup oat meal + 2 whole eggs + 1 cup milk
Snack: 1 Apple
Lunch: 1 cup cooked brown rice + 1 chicken breast (5 oz) + 1 cup broccoli or dark green vegetables.
Snack: 1 Spoon Peanut Butter
Dinner: 1 cup cooked brown rice (or 1 whole wheat chapati) + 1 chicken breast (5 oz) or 1 cooked tilapia (5 oz) or cooked tofu + 1 cup broccoli or dark green vegetables.
Protein shake: Post workout

As we mentioned above, if you have specific meal preference or would like us to create a custom meal plan, please click here.


Overall the workouts looks good. We can further reduced it to a 4 day by moving exercises from Abs day to other days. I personally would switch Back & Biceps to Tuesday and Shoulders to Thursday. Primarily because shoulders and traps do get worked on Chest day (Monday) as they are the secondary muscle. We want to give them rest for day before attack them again. But there is one thing we need to keep in mind. There are lots of exercises in this workout that have compound movement such as squats, bench press etc. If you are a beginner, I would recommend doing either starting strength, strong lift 5×5 or Ivysaurs 4-4-8. You can read more on them in our previous post. As Aamir is experienced with liftings weights (other movies Gajani, Dhoom 3), this workout will work for him.

If you want a more overall workout, you can download them from our app GYMINUTES. We have more than 12 workouts created by professional trainers that can help you start right on path of lifting weights. 

In conclusion, the key to getting results is consistency and able to stick to your diet. Aamir Dangal workout is good place to start for a new lifter. Not because its an amazing workout but because it will get you to gym and motivate you to start lifting. Once you are hooked, you will enjoy the workouts and start seeing the results that you always wanted.

If you have any questions, please reach us out at gyminutes@gmail.com or comment below.

[1] http://www.ninacheriephd.com/you-your-body-and-your-health/why-you-shouldn-t-attempt-to-lose-more-than-2-pounds-a-week
[2] http://www.trendinfo.in/aamir-khan-schedule-2418.html