Before the rise of TikTok fitness trends and online workout plans, there was Ghulam Mohammad Baksh, famously known as The Great Gama. This legendary Indian wrestler was undefeated throughout his 52-year career. He was equally known for his enormous physique and his extraordinary training routine.
Gama trained with relentless intensity. He wrestled up to 40 opponents in a single day, often in back-to-back matches. He also lifted 100-kilogram concrete discs and swung heavy maces for strength. His daily workout regimen has inspired athletes and fighters for over a century, including martial arts icon Bruce Lee.
Along with his famous workout, stories of Gama’s diet are just as remarkable. It is said that he consumed as much as 10 liters of milk daily, along with half a dozen chickens, half a liter of ghee, and a pound of almonds. This extreme diet is not recommended for most people.
Without access to a gym, Gama relied on old-school, very high-volume bodyweight exercises. His routine offers a powerful example of how to build strength, endurance, and functional muscle using simple movements.
The workout includes unique variations of push-ups and squats, popular in his time. Even if you don’t aim to reach Gama’s legendary rep counts, these variations can add variety to your routine and spark new progress.
The Great Gama’s Workout Routine
Historical accounts say that Gama began serious training around age 10. His father and other famous wrestlers guided him. Over time, he increased the intensity and volume of his training dramatically. At his peak, he reportedly performed up to 8,000 reps daily. This included 5,000 squats and 3,000 push-ups, using specific variations.
Of course, we do not recommend trying to match this volume right away. Most people would find it impossible to fit such a workout into their day. If you want to build toward this level, follow Gama’s approach: start gradually. For example, begin with 50 push-ups and 100 squats per day for a week, then slowly increase your reps.
Hindu Squats: 5,000 Reps Per Day
Known as “bethak” in Gama’s time, the Hindu squat is a dynamic bodyweight exercise that strengthens the lower body and improves mobility.
To perform it:
Stand with feet shoulder-width apart, arms extended forward.
As you squat down, swing your arms back and lift your heels, keeping your back straight and knees over your toes.
Then, powerfully rise while swinging your arms forward. Repeat the movement rhythmically.
This exercise targets the quadriceps, glutes, hamstrings, and calves. It also enhances ankle, knee, and hip flexibility. Doing high repetitions builds stamina and mental toughness—no weights needed, just determination and body control.
Hindu Push-ups: 3,000 Reps Per Day
Called “dand,” the Hindu push-up is a fluid, full-body exercise that develops upper body strength, shoulder mobility, and core stability.
To perform it:
Start in a downward dog position, with hips raised and arms extended.
Lower your chest in a smooth arc between your hands, keeping elbows close.
Sweep your chest forward and up into an upward-facing position with hips low.
Reverse the movement to return to the start.
This move works the chest, shoulders, triceps, upper back, core, and even the spine and hips. Performing many reps builds strength, coordination, mobility, conditioning, and shoulder stability.
