While I’m a lifelong New York Giants fan, I have to admit that I’ve been closely following the career of Aaron Rodgers since he became the first pick of the Green Bay Packers in the 2005 NFL draft.
And what has interested me the most is how he has managed to stay rock solid and achieve peak performance for such a long time.
So, we spent a few days going over dozens of interviews and social media posts to figure out what’s involved in Aaron Rodgers workout routine.
And there were quite a few surprises we didn’t expect.
Aaron Rodgers Stats
- Born: December 2, 1983
- Height: 6’2”
- Weight: 225 lbs
- Waist: 37”
- Chest: 47”
The Aaron Rodgers Workout Routine
Aaron Rodgers workout routine is specifically designed for the demands of such a dynamic sport where explosive power is critical. And to get the most out of each session, he mainly focuses on compound exercises [1].
Monday: Upper Body Exercise
This is a great mix of working with free weights and other gym equipment to build up upper body strength as well as create a strong core:
- Medicine ball throws (3 sets of 20 reps)
- Single-arm high pull (3 sets of 10 reps)
- Superband hammer curl (3 sets of 10 reps)
- Kettlebell burpee (3 sets of 10 reps)
- Straight-leg deadlifts (3 sets of 10 reps)
- Incline Bench press (3 sets of 10 reps)
- Barbell curls (3 sets of 10 reps)
- Lat pulldown (3 sets of 10 reps)
Tuesday: Lower Body Exercises
For explosive speed and the ability to change direction quickly on the pitch, it’s important that Rodgers work his lower body hard:
- Leg extensions (3 sets of 10 reps)
- Hamstring curls (3 sets of 10 reps)
- Squats (3 sets of 10 reps)
- Calf raises (3 sets of 10 reps)
- Glute bridge (3 sets of 10 reps)
Wednesday: Core Exercises and TRX Workout
A strong core is vital for football players, and this workout will deliver.
Core exercises:
- Hanging leg raises (3 sets to failure)
- Oblique crunches (3 sets to failure)
- Plank (3 sets to failure)
- Side Plank (3 sets to failure)
- V-ups (3 sets to failure)
- Back extensions (3 sets to failure)
TRX exercises:
- TRX sled (3–4 sets)
- TRX reverse flys (3–4 sets)
- Power pulls (3–4 sets)
- Suspended incline press (3–4 sets)
- TRX single-arm row (3–4 sets)
Thursday: Upper-Body Exercise
We’re back to some upper body strength training:
- Preacher curl (3 sets of 10 reps)
- Triceps kickbacks (3 sets of 10 reps)
- Bent-over rows (3 sets of 10 reps)
- Wide-grip pull-ups (3 sets of 10 reps)
- Chest press (3 sets of 10 reps)
- Lateral raises (3 sets of 10 reps)
- Deadlifts (3 sets of 10 reps)
- Medicine ball slams (3 sets of 10 reps)
- Overhead triceps extension (3 sets of 10 reps)
Friday: Lower Body Exercises
And the last training session of the week is for the lower body again:
- Split squats (3 sets of 10 reps)
- Leg extensions (3 sets of 10 reps)
- Calf raises (3 sets of 10 reps)
- Leg press (3 sets of 10 reps)
- Hamstring curls (3 sets of 10 reps)
Saturday/Sunday: Rest
Arron has a lot going on at the weekends, including skills training and game time. That means you should also stay active to help your body recover. Go for walks and hikes, and try to introduce some stretching routines.
You could also do some hot yoga to help with your recovery through improved circulation [2].
What’s His Diet Plan?
The Aaron Rodgers diet plan is mainly focused on delivering lots of protein and healthy calories. That has led him to ultimately reduce his carbohydrate and gluten intake and replace them with lean meat and healthy fat for a consistent energy supply.
He also tries to allow for healthier cheat meals and stays away from all refined sugar.
Here’s what a typical day might look like:
- Breakfast: Large bowl of oatmeal with fresh berries and seeds
- Snack: Turkey sandwich with a bowl of fruit
- Lunch: Grilled chicken breast with brown rice and stir-fried vegetables
- Snack: Vegetable soup with brown bread
- Dinner: Red meat with sweet potato and a large portion of vegetables
“Cutting gluten, and probably most importantly for me and my own blood type, dairy, out of my diet has really made a difference in my body.”
- Aaron Rodgers
Does He Take Supplements?
It’s not entirely clear what supplements Aaron Rodgers takes, as he hasn't specifically mentioned them in interviews or social media posts. But if you want to follow Aaron Rodgers quarterback workout, then there are two supplements you have to consider.
My dietitian also agreed that for Aaron Rodgers, supplements will play a key role in his success.
The first one is a top-quality protein powder. Considering the amount of strength training and how sore you’ll feel at the end of each day, boosting your recovery will be a priority.
And you’ll also get a lot more out of each trip to the gym with a pre-workout supplement. They provide a small boost in energy, metabolism, and endurance to help complete a few extra reps and sets.
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FAQs
Is Aaron Rodgers Vegan or Vegetarian?
Aaron Rodgers is neither vegan nor vegetarian. While plant-based foods are a top priority for him, he relies on animal protein for his macronutrient balance.
What Does Aaron Rodgers Eat in a Day?
Aaron Rodgers eats over 4,000 calories in a typical training day. That will fluctuate a bit in the off-season, and he follows a strict diet that doesn't allow for gluten or dairy products.
References:
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