Bollywood superstar Hrithik Roshan’s impressive physique in the upcoming film War 2 has become a major talking point, with his arms earning the new-age moniker of “Dhai Kilo Ka Haath.” His personal fitness trainer, Swapneel Hazare, has offered exclusive insights into the rigorous training and disciplined lifestyle that sculpted the actor for his reprisal of the super spy Kabir Dhaliwal, emphasizing a holistic approach to fitness that positions Roshan as a truly versatile athlete.
Sculpting the Iconic Physique for ‘War 2’
The core objective behind Hrithik Roshan’s training for War 2 was not to reinvent his character but to elevate his iconic silhouette, aiming for increased mass, strength, and a more imposing screen presence. Trainer Swapneel Hazare revealed that this meant focusing on developing “bigger delts, fuller arms, and a tapered waist to exaggerate the V-taper, the classic hero proportion.”
Roshan’s commitment to this transformation is evident in recent unfiltered workout clips, which showcase his chiseled physique during swimming sessions, drawing significant fan admiration. The actor’s dedication saw him achieve this remarkable transformation, from “post-vacation to post-shoot,” in approximately five weeks.
The ‘Hybrid Athlete’ Approach: Beyond Traditional Bodybuilding
While the term “hybrid athlete” wasn’t explicitly used by his trainers in the provided reports, the details of Hrithik Roshan’s fitness regimen strongly suggest a versatile, multi-faceted approach that goes beyond conventional weightlifting. His program incorporates a diverse range of exercises designed for overall athletic performance, not just aesthetics.
Intensive Training Regimen
Hrithik typically dedicates five days a week to intense workout sessions, each lasting around 45 to 60 minutes. These sessions are meticulously designed, often focusing on two different muscle groups per day, such as back and biceps or chest and triceps.
Beyond traditional weight training, functional exercises play a crucial role in his routine. This includes dynamic activities like boxing, kettlebell work, battle ropes, and plyometrics, which contribute to his agility, strength, and endurance.
The Role of Cardio and Endurance
Cardiovascular training is a cornerstone of Roshan’s fitness journey, often performed once or even twice daily. His cardio regimen is varied, encompassing activities such as running, using the elliptical machine, Stairmaster, rowing, and swimming. This diverse approach to cardio is vital for enhancing his stamina and achieving his lean and sculpted physique.
Disciplined Diet and Lifestyle for Optimal Performance
Achieving and maintaining such a physique demands a highly disciplined approach to nutrition and lifestyle, which Hrithik Roshan rigorously follows. His diet is as structured as his workouts, focusing on consistent nutrient intake for muscle growth and recovery.
Strategic Nutrition
Roshan consumes six to seven small meals throughout the day. His diet is rich in high-protein foods like egg whites, chicken, fish, and whey protein. These are complemented by complex carbohydrates such as oats, quinoa, rice, and sweet potatoes, providing the necessary energy for his demanding workouts. Healthy fats from sources like nuts, seeds, avocado, and olive oil are also incorporated. When solid meals aren’t feasible due to his schedule, protein shakes serve as a crucial alternative to maintain his energy levels.
The Importance of Recovery
A often-underestimated aspect of fitness, adequate rest, is a top priority for Hrithik. He believes in a disciplined sleep cycle, aiming to be in bed by 9 p.m. regardless of his demanding schedule. This commitment to early sleep is crucial for muscle recovery, hormonal balance, and overall well-being, directly impacting his performance and transformation capabilities.
The ‘War 2’ Release and Roshan’s Fitness Philosophy
The highly anticipated film War 2, co-starring Jr. NTR, is slated for release on August 14, 2025. Roshan has previously stated that his intense transformations are primarily driven by the demands of his movie characters. He emphasized that his self-worth is not dependent on a specific physique, showcasing a healthy and professional perspective on his rigorous fitness journey. His trainer, Kris Gethin, who has worked with Roshan for over a decade, echoed the sentiment of consistency and a holistic view to transformations, stressing that a healthier person is more responsive to such changes.
