Overview

• Hrithik Roshan trained on a classic four-day resistance split targeting chest, back, legs and arms, complemented by steady-state cardio to maintain low body fat and sharp agility.
• At 51 with a history of back and knee injuries, his program prioritized joint safety and hypertrophy through supersets, drop sets and high-rep volume instead of maximal heavy loads.
• Recovery protocols relied on deep tissue massage, ice baths, infrared saunas and periodic hyperbaric oxygen therapy alongside strict sleep and nutrition strategies, though these methods remain trainer-reported without independent verification.
• Personal trainer Swapneel Hazare, who has worked with Roshan since 2018, describes him as a “hybrid athlete” and credits a shift from maximal loads to volume-based, joint-friendly training for the transformation.
• Fans on Instagram and Reddit observed that Roshan’s War 2 arms look larger than his head compared to his War 1 appearance and revived the “dhai kilo ka haath” cultural reference.