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Antonio Brown's Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: June 29, 2023

The ex wide receiver for the Pittsburgh Steelers, Antonio Brown, is known for his incredible work ethic, agility, good catches, hand-eye coordination, and physique.

The successful NFL footballer has a workout routine that helps him get faster on the football field. Here’s everything you need to know!

Quick Summary

  • Antonio Brown's workout exercises he engages in are lateral step-up jumps, barbell lunges, and box squats.
  • Brown's diet mostly contains bison meat, eggs, oatmeal, fruits, vegetables, and brown eats sproted bread.
  • Beta-alanine, creatine, and glutamine are example of supplements Antonio uses to boost his results from workout.

Who is Antonio Brown?

Antonio Brown is a professional football player, born in 1988, Miami, Florida. He's a son of Eddie "Touchdown" Brown, 2-time MVP.

Growing up, Brown played football and track and field events.

Brown received a scholarship for Central Michigan, where he played for three years before entering the NFL.

He played for the Pittsburgh Steelers and was even a punter in the 2012 Pro Bowl. Brown earned a record of more than 1,000 receiving yards.

From the Steelers, Brown moved on to the Raiders and the Patriots. However, he didn't stick for long with either and soon became a free agent.

Fun fact: Brown threatened to leave the NFL because he wasn't allowed to wear his old helmet.

The helmet was over ten years old, and the safety agency couldn't certify its safety.

Antonio Brown’s Workout Routine

antonio brown inside a gym

The receiver has a specially designed workout plan that helps him be as fast as he can.

This means spending plenty of time in the weight room. Even though Antonio Brown and his trainer focus on all body parts, their primary focus is on lower-body strength training.

Brown says that the top three exercises they focus on are:

  • lateral step-up jump (explosive)
  • box squat (power)
  • barbell lunges (strength)

Let’s see the details!


Lateral Step-Up Jump

man doing lateral jumps

The lateral step-up jump helps Brown's explosiveness when getting off the scrimmage line, jumping to catch the ball, and making his breaks.

As Brown says — if you can't explode quickly, it doesn't matter how quick you are.

Brown's trainer recommends putting a foot on the platform and exploding upwards.

Drive through your heel, push off your toe, and jump laterally. Land on the opposite foot, slow down, then burst into the next rep.

Box Squat

The box squat is essential for developing the posterior chain consisting of the glutes, hamstrings, and lower back. This gives Brown the strength and power for quick bursts of speed.

"For the most part, I squatted lighter weight, a lot of reps, did a lot of endurance training."

The key to this exercise is to drive through your heels. Putting the weight on your heels will work your glutes.

Walking Lunges with Barbell

man in a walking lunge position while carrying a barbell

To strengthen his lower body and core, Antonio Brown does walking lunges with a barbell.

Hamstring isolation helps the all-pro athlete increase his hip and hamstring flexibility.

The key here is to take big steps and be fluid. Isolate your legs, work on each one individually [1].

His Season and Offseason Workout

man doing weightlifting while sitting down

During the NFL season, Brown works out with his team players — wide receivers Martavis Bryant, Darrius Heyward-Bey, Markus Wheaton, Jacoby Jones, and Sammie Coates.

Tight-end athletes Matt Spaeth, Jesse James, and Heath Miller join them often.

Antonio Brown does his offseason workout routine with his trainers — Travel Gaines and Dave Rienzi.

Brown believes that he should have the same rituals and discipline during the offseason as he has during the season.

Brown’s Weekly Training Routine

man jogging outdoors

Basic Exercise

During the offseason, Antonio Brown focuses on areas like his core, glutes, and shoulders. The exercises help him generate speed.

Essential Run

To be able to move fast, Brown goes on a 5-mile run every few days.

‘I’ll go running for distance consistently. That stuff keeps me healthy.’

Protect the Shoulders

Lifting as heavy as possible isn’t Brown’s goal. He wants to save his shoulders for the long run.

Lower Weight, Higher Reps

Brown does lots of squats, but he doesn't lift heavyweights. Instead, he does a lot of reps. He does about 20 reps for all sets.


During the league season, Brown typically does four weight training sessions a week. During the season, he does three and swims to increase his lung power.

Powerful Core

Every day, Brown does about 1,000 ab exercises. They include v-ups, hanging leg lifts, planks, leg lifts, etc. He says that the exact ab exercise doesn’t matter. What matters is you do the workouts.


The key to Brown's shoulder workout is light dumbbells, lateral raises, Y and T raise.


Hard work is essential, but proper recovery is also necessary for the muscle tone. Brown regularly gets massage and acupuncture.

Antonio Brown’s Diet and Supplements

breakfast plate on a table, 3 pieces of vitamin pills

Protein-Rich Diet

Brown has a chef who prepares all his meals for him. Brown believes diet is the key to getting a result from the gym. Brown eats sprouted bread, eggs, bison meat, and steel-cut oatmeal for added fiber.

Brown's chef spends 12 hours making the food — three snacks, lunch, and dinner.


To keep his body and muscle-tone, the star takes lots of protein. However, he doesn’t reveal whether he’s using anything else.

Suggested Supplements

If you work as hard as Brown, trying to achieve the same fitness level, there's a way to look more like this guy.

Besides following his workout intensity and sets, my advice would be to try products like glutamine, creatine, and beta-alanine to boost your efforts.

Do You Think You Could Survive Brown’s Workout?

Getting Brown's body requires effort, conditioning, and millions of reps.

The journey is challenging but not impossible. Do you think you could endure it?


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