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Adrian Peterson Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: May 1, 2022

If you want a ripped physique like Adrian Peterson’s, you’re at the right place.

I’ve spent hours researching his workout routine and diet so that I can share it with you.

Here’s his entire training program and diet plan, based on what he and his trainer shared in various interviews over the years.

Quick Summary

  • Adrian Peterson’s workout routine targets one muscle group per day.
  • Peterson trains for several hours a day but takes the weekends off.
  • He prefers isolation exercises that target individual body parts.
  • He’s currently on a half-vegan diet.

Adrian Peterson Stats

  • Born: March 21, 1985
  • Height: 6’ 1’’ (185 cm)
  • Weight: 220lb (95 kg)

Adrian Lewis Peterson was the running back for Minnesota Vikings and is still a free agent.

In 2012, he was named the NFL Most Valuable Player, NFL Comeback Player of the Year, and NFL Offensive Player of the Year.

What’s more, Peterson won these prestigious awards after suffering a brutal ACL injury.

So, one thing is clear: Adrian Peterson is a big shot in American football. And his workout regimen reflects that.

Adrian Peterson Workout Routine

man doing lat pulldowns

James Cooper, Peterson’s personal trainer, is the mastermind behind the player’s rigid workout routines.

It’s said that Peterson threw up as many as three times while working out with Cooper for the first time. Also, their workouts last for an average of 5 ½ hours during the off-season [1].

So, it’s safe to say that Adrian Peterson’s workout routine is pretty intense.

But don’t let that fool you. His routine still allows for adequate rest.

We’ll talk about why that’s important below.

Monday: Chest And Triceps Workout

shirtless man doing tricep dips in a gym

Monday exercises are super-focused on your chest and biceps:

  • Flat Bench Press (3 sets of 8 reps)
  • Incline Bench Press (3 sets of 8 reps)
  • Dumbbell Flys (3 sets of 8 reps)
  • Decline Dumbbell Bench Press (3 sets of 8 reps)
  • Cable Crossover (3 sets of 8 reps)
  • V-bar or Rope Triceps Pushdown (3 sets of 8 reps)
  • Triceps Dip (3 sets of 8 reps)
  • Dumbbell Kickback (3 sets of 8 reps)
  • Standing Dumbbell Triceps Extension (3 sets of 8 reps)

Tuesday: Legs Exercises

Tuesday exercises will hit various leg muscles, from glutes to calves:

  • Straight-Leg Deadlift (3 sets of 8 reps)
  • Leg Press (3 sets of 8 reps)
  • Seated Leg Curl (3 sets of 8 reps)
  • Dumbbell Stepping Lunge (3 sets of 8 reps)
  • Seated Calf Raise (3 sets of 8 reps)
  • Seated Leg Extension (3 sets of 8 reps)

Wednesday: Back And Biceps

A healthy guy lifting a barbell and doing bent over barbell rows

Wednesday workout mainly consists of rows and curls that will work your upper body: 

  • Bent-Over Row (3 sets of 8 reps)
  • Rear Barbell Row (3 sets of 8 reps)
  • Lying Cambered Barbell Row (3 sets of 8 reps)
  • Dumbbell Incline Row (3 sets of 8 reps)
  • Seated Cable Row (3 sets of 8 reps)
  • Dumbbell Curl (3 sets of 8 reps)
  • Concentration Curl (3 sets of 8 reps)
  • Hammer Curl (3 sets of 8 reps)
  • Wide-grip Pulldown (3 sets of 8 reps)

Thursday: Ab Workout

Thursday consists of isolation exercises that target abs:

  • Weighted Crunch (3 sets of 6 reps)
  • Decline Crunch (3 sets of 6 reps)
  • Ab Plate Twist (3 sets of 6 reps)
  • Hanging Leg Raise (3 sets of 6 reps)
  • Roman Chair Sit-Ups (3 sets of 6 reps)

Friday: Shoulder Exercises

Reverse Dumbbell Flyes

On Fridays, work your back, middle, and front shoulder:

  • Seated Military Press (3 sets of 8 reps)
  • Barbell Shrug (3 sets of 8 reps)
  • Alternating Dumbbell Raise (3 sets of 8 reps)
  • Incline Reverse Fly (3 sets of 8 reps)
  • Dumbbell Lateral Raise (3 sets of 8 reps)
  • Arnold Press (3 sets of 8 reps)
  • Hang Clean Pull (3 sets of 6 reps)

Saturday And Sunday: Rest

Peterson has an intense workout routine during the week. That’s why he takes the entire weekend off.

He limits himself to gently moving his body with long walks, hikes, and short cardio sessions.

Watch this video of Adrian sharing the details of his workout routine and the new gym:

youtube

Adrian Peterson: Workout Principles

Adrian Peterson hits a different muscle group each day and takes the entire weekend off his insane training program.

That’s because his workout routine is based on a simple principle: give muscles enough time to rest.

Rest days are crucial for your health. Overtraining can lead to mood swings, overuse injuries, and even depression [2].

Besides that, your body won’t have enough time to repair the damaged muscle fibers if you train every day. That means that the fibers won’t increase in number or thickness, so your muscles won’t grow [3]. Well, at least not as fast as they could.

Adrian Peterson: Diet Plan

Here’s Adrian Peterson’s former diet: 

  • Breakfast: 4-5 eggs, low-fat bacon;
  • Snack: A protein shake;
  • Lunch: Baked chicken and rice;
  • Snack: A protein shake;
  • Dinner: Chicken breast; a bowl of pasta;
  • Snack: A protein shake

Adrian Peterson’s Diet Principles

Currently, Adrian Peterson is switching to an all-vegan diet. He said that the transition was hard:

“It’s been kind of rough making the transition, so I’ll at least try to get a meal in. But I get the majority of my protein from like Isagenix meal replacements. Since I’ve been here, I’ve only been eating one meal a day. I just drink a lot of protein to get my nutrients.” - Adrian Peterson

So, Peterson sometimes takes meal replacements to meet his required protein intake.

But his diet is not yet entirely vegan. He admits he still eats chicken, fish, and ice cream.

Adrian Peterson’s Supplements

opened container spilling white pills on a table

Some sources claim that Peterson uses whey protein and vitamins for men.

Among other things, vitamins can improve cardiovascular health and the immune system [4].

On the other hand, protein powders can help you lose weight, build muscles, and recover after workouts [5].

If it’s true that Peterson is starting to be vegan, he’s probably changing to vegan protein powders.

Will You Try The Adrian Peterson Workout Routine?

Adrian Peterson’s workout routine may be too intense for most.

After all, Peterson is an American football legend and one of the most hardcore athletes around.

But following his routine will pay off. It’s crafted to give you ample time to rest and help you achieve maximum results in as little time as possible. Besides growing your muscles, it will also increase your functional strength.

So, try Adrian Peterson’s workout routine for several weeks and see how it goes.


References:

  1. https://www.twincities.com/2020/11/06/ex-vikings-star-adrian-petersons-longevity-aided-by-his-demanding-personal-trainer/ 
  2. https://medlineplus.gov/ency/patientinstructions/000807.htm 
  3. https://www.builtlean.com/muscles-grow/ 
  4. https://www.ghp-news.com/11-benefits-of-taking-vitamins/ 
  5. https://www.medicalnewstoday.com/articles/323093

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