Karan Oberoi Workout: Train like Top Fitness Model

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Eat in Discipline! Train Hard! Stay Fit! 

Attention all Fitness lovers! If Karan “KO” Oberoi is your favourite fitness model, here’s a chance to get a ripped body like he has. We bring to you Karan Oberoi’s Workout plan. Want to know more about this top model? Let’s read further.

It is said that – To become a legend, you need to live like one. So, if you idolize top model Karan Oberoi as one, and want to acquire a ripped muscular body with sculpted six-pack abs, all you need to do is train like Karan Oberoi aka KO.

Karan Oberoi – A Top Model That Needs No Introduction

Not just you have seen him on advertising billboards or on ramps, his plethora of pictures of both fashion or fitness speaks the thousand words. The supermodel indeed! Winner of famous awards and therefore an Icon! 

Oberoi is a living legend of Fitness World, from being the front runner among Indian male models to being a superstar of the social media world, thousands of fans are crazy about his motivational fitness videos that are really hitting the numbers on Instagram and YouTube, and his Greek-God-like hot body of course!

Karan Oberoi is a true inspiration for thousands of budding models who want to make it big someday like him. But, as we have said before, in order to be like him, you need to train like him. A sport like fitness modelling requires great stamina, stability, and a lean, muscular, and fit body. To reach this goal, one has to focus on 2 points majorly – “Diet and Workout”. 

Diet – Fitness Requires Discipline:

You need to be very disciplined with what you eat and also have knowledge about what not to eat. As Knowledge is a power, it allows you to differentiate between good carbs and bad carbs. Good carbs such as oats, brown bread and quinoa are always in the diet plan of Top model Karan Oberoi. The ideal way to look, fit and have muscular body is to eat food rich in proteins, packed with essential minerals & vitamins, balanced in carbs consuming them in the day time and low-fat foods. Also, you should strictly avoid food that is fried, has too much fat, oil or has sugar & salt. Regulating sodium content is the key to have adorable body. By eating 7 to 8 small meals in a day, which are nicely scattered among the day can help you fetch best results. One can also include muscle building supplements such as whey protein isolate powders for lean muscles taken at day time and casein protein generally taken at night time of good brands such as GNC OR ON, pre workout drinks that has caffeine anhydrous which enhances workout performance, BCAA’S drinks taking with protein meals throughout the day, glutamine supplement before sleep and after workout which is great for recovery and fish oil (omega 3,6 and 9 for glowing & healthy skin).

Once you have your diet in control, workout becomes more fun and less of a stress as KO certainly believes that 70 percent is in our diet that can help fetch you great results.  So, without further wait, let’s have a look at the Karan Oberoi’s Workout we have been talking about.

Karan Oberoi’s Workout is based on 2 important principles: Intense Running and Circuit Training. KO also believes in changing the workout pattern from time to time. This is one set of KO’s workout schedule that he follows that might help you to achieve a desirable body like his.

Day 1 – Monday:  Chest & Triceps

Circuit Training: Repeat 3 Times

Name of ExerciseSets & Reps
Flat Bench Press3 Set of 12 to 15 Reps
Incline Dumbbell press3 set of 12 Reps
  Decline pull over and cable cross over Triceps Workout: Close grip bench press Cable pushdown Parallel bar dips  3 Set of 12 to 15 Reps   3 Set of 12 to 15 Reps

Day 2 – Tuesday: Intense Running with 45 min Abs.

Abs exercises: crunches, hanging leg raises and exercise ball reverse crunch


Day 3 – Wednesday: Back & Biceps

Circuit Training: Repeat 3 Times

Name of ExerciseReps
Back Workout: Back pull ups3 sets- 12 to 15 Reps
Cable seated row3 sets- 20 Reps
One Arm Dumbbell Row3 sets- 15 – 20 Reps
Biceps Workout: Barbell Curl Dumbbell alternate bicep curl4 sets- 15 Reps
Concentrated curls (next time don’t repeat, look for some other bicep exercise)4 sets- 10 – 12 Reps

Day 4 – Thursday: Intense running and on spot jumping or skipping with change in abs exercises.

 Cardio Training

Name of ExerciseSets & Reps
Abs exercises10 Set 25 to 50 Reps
Treadmill Running or outdoor Running12 to 15 Sets- 200 meters

Day 5 – Friday: Shoulder & legs

Name of ExerciseSets & Reps
Barbell shoulder press3 Sets 12 Reps
Dumbbell lateral raise3 Sets 12 Reps (For each leg)
Front raise3 Sets 10-12 Reps
Legs Workout: Barbell front SquatSeated leg curlCalf press Leg extension3 Sets 10-12 Reps

Day 6 – Saturday: Running (one hour) continuous intense and change in cardio and abs exercises 45 min

Day 7 – Sunday: Day off to take rest

Apart from the above workout and exercises top model Karan Oberoi also indulges in a lot of intense running sessions on the road early in the morning around 4 to 5 am that too empty stomach as he believes it helps to cut fat. So, you see, big things don’t come easy. You need to really work hard, maintain a strong will-power to keep going and push harder each day to maintain a strong fitness level. 

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