Zack Khan is a professional British bodybuilder who has made a name for himself in the fitness world. Born in Pakistan and raised in the United Kingdom, Khan has been a force to be reckoned with in the industry. His massive physique and dedication to the sport have earned him the nickname “King Khan.” With several championship titles under his belt, including the 2009 UKBFF British Championships and the 2011 IFBB British Grand Prix, Zack Khan has become an inspiration to many aspiring bodybuilders and fitness enthusiasts.
In this article, we will delve into the workout routine of Zack Khan, discussing his workout principles, workout schedule, and diet plan. We will also look at the supplements he uses to support his intense training regimen. So, let’s get started!
Workout Principles for Zack Khan Workout Routine
Zack Khan is known for his heavy lifting and intense workouts. He follows a few key workout principles to ensure he stays consistent and achieves his desired results:
Progressive Overload: Zack Khan believes in gradually increasing the weight, frequency, or intensity of his workouts over time to ensure continuous muscle growth and strength gains.
Focus on Compound Movements: He emphasizes compound exercises, which recruit multiple muscle groups, as the foundation of his workout routine. This approach maximizes muscle activation and encourages overall growth.
Zack Khan Workout Routine
Zack Khan follows a six-day workout routine, training each body part once per week. His typical workout week looks like this:
Monday: Arms Workout
- Biceps
- Barbell Curls: 4 sets x 8-12 reps
- Dumbbell Hammer Curls: 4 sets x 8-12 reps
- Preacher Curls: 4 sets x 8-12 reps
- Triceps
- Close-Grip Bench Press: 4 sets x 8-12 reps
- Skull Crushers: 4 sets x 8-12 reps
- Tricep Dips: 4 sets x 8-12 reps
Tuesday: Booty Workout
- Glutes and Hamstrings
- Barbell Hip Thrusts: 4 sets x 8-12 reps
- Romanian Deadlifts: 4 sets x 8-12 reps
- Glute-Ham Raises: 4 sets x 8-12 reps
Wednesday: Chest Workout
- Chest
- Bench Press: 4 sets x 8-12 reps
- Incline Dumbbell Press: 4 sets x 8-12 reps
- Cable Flyes: 4 sets x 8-12 reps
Thursday: Shoulders Workout
- Shoulders
- Military Press: 4 sets x 8-12 reps
- Lateral Raises: 4 sets x 8-12 reps
- Rear Delt Flyes: 4 sets x 8-12 reps
Friday: Back Workout
- Back
- Deadlifts: 4 sets x 8-12 reps
- Pull-Ups: 4 sets x 8-12 reps
- Bent Over Rows: 4 sets x 8-12 reps
Saturday: Legs Workout
- Quads and Calves
- Squats: 4 sets x 8-12 reps
- Leg Press: 4 sets x 8-12 reps
- Standing Calf Raises: 4 sets x 8-12 reps
Sunday: Rest Day
Zack Khan Diet Plan
Breakfast
- Oatmeal with milk
- 6 egg whites and 2 whole eggs
- 1 scoop of whey protein
Mid-Morning Snack
- Tuna sandwich on whole-grain bread
- Mixed nuts
Lunch
- Grilled chicken breast
- Brown rice
- Steamed vegetables
Afternoon Snack
- Greek yogurt
- Fresh fruit
Dinner
- Steak or salmon
- Sweet potatoes
- Green salad
Bedtime Snack
- Casein protein shake
- Almonds
Zack Khan Supplements
Zack Khan uses various supplements to support his intense workout routine and recovery:
- Whey Protein: For muscle recovery and growth
- Casein Protein: For sustained protein release during sleep
- Creatine: For increased strength and muscle mass
- BCAAs: To support muscle recovery and reduce fatigue
- Multivitamin: To ensure he gets all the essential vitamins and minerals
Final Words
Zack Khan’s workout routine and dedication to his craft have made him a force to be reckoned with in the bodybuilding world. By adhering to his workout principles, following a strict diet plan, and using supplements to support his intense training regimen, Khan has built an impressive physique that many admire and strive to emulate.
In summary, the key components of Zack Khan’s workout routine include progressive overload, a focus on compound movements, and training each body part once per week. His diet plan emphasizes a balance of protein, carbohydrates, and healthy fats, with a focus on whole foods and nutrient-dense options. Lastly, supplements play an essential role in supporting his workouts and recovery.
By understanding and applying these principles, you can take inspiration from Zack Khan’s workout routine and tailor it to your own goals and needs. Remember, consistency is key, and your dedication to your training and diet will ultimately determine your success. Stay committed, and you too can achieve an impressive physique like “King Khan.”
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