Sonu Sood's trainer spills secrets of his ripped physique: Inside the star's relentless workout and no-cheat diet

In a world obsessed with fitness fads and short-term transformations, actor Sonu Sood’s physique stands as a testament to consistency, willpower, and unshakable discipline. While Bollywood’s more publicised body makeovers often steal the limelight, Sood's quietly sculpted frame tells a longer, more persistent story. And now, the man behind that transformation—his longtime fitness coach Yogesh Bhateja—has finally lifted the lid on what keeps the actor in superhero shape.

Speaking on Nitin Bajaj’s podcast, Bhateja painted a vivid picture of what it’s like to train someone who refuses to skip a workout—even with a broken leg or during national holidays. “Sonu will never miss a single workout. He’ll train on Holi, Diwali, and New Year’s Day. And I’m right there with him,” Bhateja revealed.

A Manifestation That Worked
Bhateja recalled how he had visualised working with Sonu years before it actually happened. “I was watching Dabangg and said to my brother, ‘This man has the potential for a great physique; he just doesn’t know it yet.’” That manifestation turned into reality when a friend in Mumbai asked Bhateja to take over a celebrity gym due to scheduling conflicts. The actor who walked in? None other than Sonu Sood.

What impressed the trainer even more was Sood’s grit. “He once walked into the gym on crutches. I found out he had fractured his leg in seven places during the Celebrity Cricket League in Dubai. Within 15 days of inserting a platinum plate, he was back in the gym,” he added.

Simplicity Over Supplements
For those expecting an elaborate and exotic meal plan, Bhateja’s revelations are both surprising and grounding. Sonu’s diet is simple and consistent—almost monk-like. “He begins his day with 5–6 eggs, sweet potato, and sometimes papaya. Post-workout, there’s a protein shake and more eggs. Lunch is straightforward—dal, rice, sabzi, and salad. Evening calls for another shake, and dinner usually includes sautéed vegetables and more eggs,” Bhateja detailed.

And if he ever indulges? “He confesses if he’s had a samosa,” the trainer laughed.

Training Smarter, Not Just Harder
When Bhateja first started working with Sood, he noticed an intense but imbalanced workout pattern. “His warm-up alone consisted of 100 push-ups, several sets on parallel bars, pull-ups, and 100 bent-knee leg raises. He was overtraining some areas while neglecting others. I designed exercises to trigger underworked muscles. By the time R...Rajkumar was being shot, he was in peak form,” he said.