What workout routine did Kumail Nanjiani follow to achieve his dramatic body transformation for his Marvel role?

Kumail Nanjiani's transformation for his role as Kingo in Eternals, which debuted in the Marvel Cinematic Universe in 2021, was one of the most talked-about physical transformations in Hollywood in recent years. He went from being relatively slim and not particularly muscular to having a physique that genuinely shocked people when he posted a shirtless photo on Instagram in December 2019. The transformation took roughly a year of dedicated work and required an enormous commitment to both training and nutrition. Nanjiani worked with trainer Grant Roberts, who has worked with numerous Hollywood actors on similar transformations. The training program was built around heavy compound weightlifting, meaning exercises like squats, deadlifts, bench presses, and rows formed the foundation of his work. These movements recruit large amounts of muscle mass and stimulate significant hormonal responses that promote muscle growth. He trained six days per week, which is an unusually high frequency that most recreational gym-goers would not attempt or sustain. Each session was reportedly quite long, sometimes lasting two hours or more, and he trained different muscle groups on different days in a classic bodybuilding split format. Beyond the compound movements, Nanjiani also incorporated a great deal of isolation work, meaning exercises that target specific muscles like bicep curls, tricep extensions, lateral raises for the shoulders, and cable flyes for the chest. This kind of detailed sculpting work is common in bodybuilding-style training and helps create the defined, aesthetic look that Marvel wanted for the character. He also did cardiovascular training to help manage body fat levels, though the primary driver of his transformation was the resistance training combined with his diet. Nutrition played an enormous role in his results. Nanjiani worked with a nutritionist and followed a very precise eating plan that was high in protein to support muscle growth and carefully calibrated in terms of total calories. He has spoken about how disciplined the dietary side of things was and how it required giving up many foods he enjoyed. The goal was to build muscle while simultaneously keeping body fat relatively low, which is a challenging combination that requires careful attention to what and how much you eat. He consumed large amounts of lean protein sources like chicken, fish, and egg whites, along with complex carbohydrates and vegetables. It is worth noting that Nanjiani himself acknowledged that his transformation would not have been possible without the resources that came with being hired for a major Marvel film. He had access to a personal trainer, a nutritionist, a chef who prepared his meals, and the time to dedicate himself fully to training because it was essentially his job during that period. He was transparent about the fact that ordinary people with full-time jobs and family responsibilities could not replicate the conditions that made his transformation possible. There was also significant public speculation and discussion about whether performance-enhancing drugs played a role in his results, given the speed and extent of the transformation. Nanjiani has not publicly confirmed using any such substances, but the conversation around his physique became part of a broader cultural discussion about Hollywood body standards and the pressures placed on actors.