Kumail Nanjiani Workout Routine for His Marvel Transformation
Kumail Nanjiani was popular earlier for his comedy and had an average build. But now, there is a great transformation. He sports muscular arms, six-pack abs, and shoulders. He is playing the Kingo role, a samurai having cosmic powers.
How did this transformation happen?
Nanjiani was going through cutting and bulking phase to tack on mass, while losing fat. He came out as a chiseled sculpture. Nanjiani’s transformation began with Grant Roberts in Beverly Hills, Granite Gym.
Five days a week, for a year, Nanjiani did intense and dynamic workout targeting three body parts. His personal trainer focused on his electrical muscle stimulation, encouraging gains twice a week in targeted areas.
For Chest training ‘The Eternals’
- 45-degree standing cable incline fly- 4 sets of reps in descending order (20/15/12/10).
- Dumbbell Incline Press: Descending reps in 4 sets (12/10/8/8)
- 2 sets of low cable scoops reps 15/10
- Chest cross (wide and narrow grip) 3 sets x 8 reps
- 10 reps x 2 sets standing cross body cable fly (with slow 3-second finish)
- Body weight dips until complete failure
- Descending reps 4 sets (10/10/8/6) as heavy high elbow tricep pushdowns.
- 20 reps x 3 sets triceps rope standing overhead.
- Lying EX bar skull crushers as 12 reps of 3 sets ( 45 degrees elbows)
Workout Principles
Nanjiani mixes cardio with his daily routine. The weekends is reserved for binge eating.
Workout routine:
- Hex Bar dead lift (6-20 reps) 4 sets
- Hex Bar Farmers walk (50 mts) 4 sets
- Bar Bell shrugs (6-20 reps) 4 sets
- Straight arm cable pulldowns (6-20 reps) 4 sets
- Dumbbell Shrugs (12 reps) 3 sets
- T-Bar rows (12 reps) 3 sets
Monday (for traps and back)
Tuesday (for abs and chest)
- Bench press (6-20 reps) 4 sets
- Incline Dumbbell press (6-20 reps) 4 sets
- Cable chest flyes (6-20 reps) 4 sets
- Dips ((6-20 reps) 4 sets
- Hanging Knee raises W/twist (26 reps 3 sets)
- Sit ups W/twist (26 reps 3 sets)
- Side planks (each side 3 x 30 seconds)
Wednesday (Calves and legs)
- Back Squat (6-20 reps) 4 sets
- Walking weighted lunges (4 x 50 mts)
- Hamstring curls (6-20 reps) 4 sets
- Seated calf raises (6-20 reps) 4 sets
- Leg press (12 reps, 3 sets)
- Calf raise on leg press machine (12 reps, 3 sets)
Thursday (Abs and shoulders)
- Seated Dumbbell press (6-20 reps) 4 sets
- W Press (6-20 reps) 4 sets
- Lawnmower Row (6-20 reps) 4 sets
- Behind-the-back cable lateral raise (6-20 reps) 4 sets
- Hanging leg raises (25 reps, 3 sets)
- Sit ups (25 reps, 3 sets)
- Planks (3 x 60 seconds)
Friday (Cardio)
- Seated Dumbbell press (6-20 reps) 3 sets
- W Press (6-20 reps) 3 sets
- Skull crushers (6-20 reps) 5 sets
- Seated calf raises (6-20 reps) 4 sets
Saturday (Biceps and triceps)
- Preacher curls (6-20 reps) 4 sets
- Reverse grip cable pushdowns (6-20 reps) 4 sets
- Standing alternating Dumbbell curls (6-20 reps) 4 sets
- Skull crushers (6-20 reps) 4 sets
- Concentration curls (12 reps, 3 sets)
- Chin Ups (12 reps, 3 sets)
Sunday- REST
Kumail Nanjiani Diet
Nanjiani is on low-carb diet 5 days, Mondays to Fridays. Beginning with:
- Breakfast – Avocado and eggs
- Lunch- Chicken Breast with Brown Rice
- Dinner- Rice with fish/salad
- Snack- Protein Bar/shake
He fuels with supplements such as vitamins and whey proteins. He also practices intermittent fasting as 18/6, it means fasting for 18 hours and filling what is possible in 6 hours.
