World Muscle Model Pro Champion AJ Shukoori Talks With

Quick stats:

Age: 33
Height: 5’10” – 178 cm
Weight: 210 lbs – 95 kg


How did you get started with bodybuilding?

I was heavily involved in fitness as a boy, playing recreational and competitive sports that lead me to the weight room. I was able to see a transformation in a short time.

This brought out my addiction to the mental aspect and the physical attributes that come from weight training and diet manipulation.


Where does your motivation come from?

Instagram has become an awesome place for motivation. To be able to keep up with my fellow Men’s Physique Pro’s is inspiring. Watching my body continue to develop and surpass its best each year motivates me enough to keep going.

There is no satisfaction better than self-sacrifice, discipline and hard work.


What is your next goal?

Well it’s September and that means the Olympia is just around the corner. I’ve got all my shows lined up for next year and my goal is to qualify to compete at next year’s Olympia in Vegas.

That would be a dream come true for me.


What is your current training philosophy?

I train each body part twice per week. I make sure that my nutrition is on point so that I can recover fast enough to allow me to train so often.

Full Routine:

Monday: Legs/Abs/Calves

  • Lying Leg Curls 5×15
  • Barbell Squats 5×10
  • Barbell Lunges 4×10
  • Leg Extensions 3×15
  • Stiff Legged Deadlift 3×10
  • Ab Circuit 15 minutes (Various Ab Exercises)
  • Standing Calf Raises 4x Dropsets
  • Seated Calf Raises 4x Dropsets

Tuesday: Chest/Shoulders

  • Incline Dumbbell Press 5×10
  • Flat Barbell Press 4×8
  • Dumbbell Fly’s 3×15
  • Side Lateral Raises 4×10
  • Rear Delt Machine 3×15
  • Dumbbell Shoulder Press 4×8

Wednesday: Back

  • Lat Pull Down 4×10
  • Dumbbell Rows 4×10
  • Deadlifts 4×6
  • Machine Pull Over 4×10

Thursday: Legs/Abs/Calves

  • Leg Curls 5×12
  • Barbell Squat 4×10
  • Leg Press 4×30
  • Leg Extension 4×10
  • Ab Circuit 15 minutes (Various Ab Exercises)
  • Standing Calf Raises 4x Dropsets
  • Seated Calf Raises 4x Dropsets

Friday: Chest/Shoulders

  • Incline Dumbbell Press 4×10
  • Machine Press 4×10
  • Pec Deck 4×10
  • Side Lateral Raises 4×10
  • Bent Over Rear Delt 4×15
  • Machine Shoulder Press 4×10

Saturday: Arms/Abs/Calves

  • Seated Curls 4×12
  • Barbell Curls 5×15
  • Rope Extension 5×15
  • Skull Crusher 4×10
  • Dips 4x Failure
  • Ab Circuit 15 minutes (Various Ab Exercises)
  • Standing Calf Raises 4x Dropsets
  • Seated Calf Raises 4x Dropsets

Sunday: Back

  • Chin Ups 4x Failure
  • Pull Over 4×10
  • Dumbbell Rows 4×10
  • Bent Over Rows 4×10


When trying to cut down do you prefer to use HIIT or just normal cardio?

I do HIIT sprints 3-4 times a week during contest season and I’ll do fasted cardio the closer I get to a show.

What is your diet like?

Bulking Diet:

  • Meal 1: 3 Whole Eggs & 3 slices of Bread
  • Meal 2: 6 oz. Chicken & 2 cups of Rice
  • Meal 3: 6 oz. Steak & 10 oz. Sweet Potato
  • Meal 4: 7 oz. Salmon & 1 tbsp. Olive Oil
  • Meal 5: 6 oz. Chicken & 1/4 cup of Nuts
  • Meal 6: 4 Whole Eggs & 6 oz. Sweet Potato


What has been your biggest accomplishment in the fitness field?

Getting my IFBB Pro card at the Arnold Classic was incredible. The only thing that could feel equally or more rewarding than that would be to win the Mr. Olympia.


Favorite Quote:

“We are the creative force of our life and through our own decisions rather than our conditions, if we carefully learn to do those things, we can accomplish our goals.” – Steven Covey