Exclusive - Kartik Aaryan’s trainer Tridev Pandey talks about his Chandu Champion transformation: ‘From 39% to 7% body fat, we built a boxer, not just a body’

Kartik Aaryan with his trainer for Chandu Champion

When Kartik Aaryan clinched his first-ever Filmfare Award for Chandu Champion, it wasn’t just a victory for the actor - it was a moment of pride for his trainer, Tridev Pandey as well.

A national-level boxer and a professional athlete, Tridev spent 1.5 years transforming Kartik from 39% to 7% body fat to embody India’s first Paralympic gold medallist, Murlikant Petkar.

From early morning runs to late-night strength training sessions after gruelling shoot schedules, Tridev was by Kartik’s side through every rep and every round.

What makes this journey even more inspiring is that everything seen on screen, from the boxing sequences to handstands, was performed by Kartik himself, without a body double. In this candid chat with Moneycontrol, Tridev reflects on the mental and physical challenges of this intense transformation, the moments of burnout, and why this win feels deeply personal for him as both a coach and a sportsman.

Having personally trained Kartik for over 1.5 years to transform him for his Chandu Champion character, does this win feel personal to you?

This movie is quite special for me. I think every sports person can relate when you see your sport represented in a film, it feels recognised. The entire transformation of Kartik Aaryan from 39% body fat to 7% was our goal, and we achieved it together as a team. Training him in something that’s my own passion — boxing skills and techniques — and then watching him display all of it on screen was incredibly rewarding. This win definitely feels special, and I’m honoured to have been part of this biopic and this team.

When you met Kartik for the first time, what was his initial fitness level and mindset like?
I met Kartik around September or October 2022. He weighed roughly 87 kg, and his fitness level was quite basic. If I talk about his endurance, stamina, mobility, and core stability, even simple bodyweight workouts were challenging. We had to start from scratch, but he progressed really well.

Could you break down the 1.5-year training timeline? How was it structured across different phases?

The 1.5-year training journey was incredible. We started with very basic movements, focusing on building the right technique and mobility first. The goal was to improve his joint flexibility and tendon strength, because that’s what helps an athlete perform better.

For conditioning, we had to balance both fat loss and muscle gain simultaneously. We followed a progressive overload approach. Every 14 days, we reduced the number of reps and increased weights. We started with 15 reps, then 12, and so on, increasing intensity with heavier lifts.

Unlike many film transformations that focus only on aesthetics, Chandu Champion demanded real skill. Kartik had to learn and perform everything himself, no body doubles. From double unders to handstand push-ups, explosive movements, headstands, and especially boxing, he learned it all. We achieved every goal together, and it was a great experience.

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Can you share a sample day from Kartik’s workout routine during peak training?

His peak training phase was extremely intense. Kartik put in immense effort, balancing shooting and workouts simultaneously. We would wake up early, no matter where we were — Panchgani, Kashmir, Mahabaleshwar — and start the day with running and boxing drills.

After that, he’d head to shoot, which itself was physically demanding because Chandu Champion is a sports-heavy film. In the evening, regardless of how late it was — 6, 7, or even 9 pm — we made sure to complete at least 45 minutes of strength training. It was truly hardcore, especially towards the final stages of training.

Physical transformation is one part — how did you keep Kartik mentally strong and consistent during 1.5 years of such discipline?

It was a hardcore phase, no doubt. I tracked all our activities through Apple Watch, we shared our daily data. We trained twice a day, but I also had to make sure he rested properly. You can’t train an athlete at high intensity every single day.

As Kartik was not only training but also shooting, his rest was limited. I often had to step in and say, “Let’s skip the evening session,” or “Take tomorrow off.” It was important to prevent burnout.

We also incorporated meditation after workouts. I’d ask him to lie down and visualise his body, his boxing movements, and what he wanted to project on screen. We often discussed his mindset and goals. It helped keep him grounded and motivated.

Were there moments of burnout or self-doubt? How did you both push through those phases?

Yes, there were moments of burnout, but never self-doubt. That’s one thing I admire most about Kartik, his belief in the process. Even when he had 38–39% body fat, he was certain we’d reach our goal.

There was one phase around November when he was at 13% body fat and we had to shoot a major fight sequence in January. As a coach, I knew the body slows down below 15%, the progress gets tougher. I was a bit concerned because he was juggling long shoot hours and limited sleep. But Kartik’s determination never wavered. I've never seen him in a moment of self-doubt. I also learnt this very good thing with him.

Looking back now, what do you feel was the most challenging part of his transformation journey?

At the beginning, his biggest challenge was his sweet tooth! We were on a 700-calorie deficit, aiming to lose about 750 grams to 1 kg per week. When the numbers didn’t add up, I knew he’d indulged, and he’d admit it honestly, saying, “Yes, I ate.”

Later, the challenges were physical. He had shoulder, ankle, and knee injuries, yet continued to shoot and train. Despite those setbacks, he pushed through and gave his best every single day.