Austin Ekeler Workout Routine,Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 8, 2023
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Austin Ekeler has made a huge impact on the National Football League ever since joining the Chargers as an undrafted free agent in 2017 once he finished studying at Western Colorado University.

Many fans refer to him as "Pound For Pound," and that's all down to the fact that he's arguably the pound-for-pound strongest player on the Chargers' team right now.

What I like looking at is how professional athletes transform their bodies once they join professional teams.

So, I spent a few weeks researching interviews and social media posts to see if we could come up with an Austin Ekeler workout and diet plan.

Austin Ekeler Stats

  • Born: May 17, 1995
  • Height: 5'8"
  • Weight: 195 lbs

What Does Austin Ekeler Workout Routine Include?

The Austin Ekeler workout routine includes some grueling training, as you'd expect from an NFL star. These are not unorthodox workouts, but that doesn't mean they're easy.

Austin Ekeler follows a structured workout routine that includes a light warm-up before focusing on exercises that target muscle mass. He combines his workouts with a balanced diet consisting of regular food to support his fitness goals.

Monday: Leg Day

Austin Ekeler Doing Leg workout

These lower body exercises are three sets of 12 reps unless it says otherwise.

  • Dynamic warm-up (half an hour)
  • Heavyweight squats
  • Walking dumbbell lunges
  • Leg press
  • Back squats
  • Hamstring curls

Tuesday: Back And Shoulders

Austin Ekeler doing back warmup

All of these upper body exercises are three sets of 12 reps unless it says otherwise.

  • Dynamic warm-up (half an hour)
  • Weighted pull-ups
  • Barbell rows
  • Lateral raises
  • Lat pulldowns
  • Deadlifts

Wednesday: Arms And Chest

Austin Ekeler doing bench press workout

These upper body exercises are three sets of 12 reps, and you want to load up on the weights to make it count.

  • Light warm-up
  • Barbell curls
  • Bench press
  • Dumbbell chest flys
  • Dumbbell curls

Thursday: Legs And Core

Austin Ekeler doing hamstring curl workout

Running backs need to do a lot of work on their legs for speed and strength. This workout has three sets of 12 reps.

  • Light warm-up
  • Leg press
  • Back squats
  • Hamstring curls
  • Calf raises
  • 15-minute high-intensity abs mix

Friday: Running Training

Austin Ekeler using a threadmill

This day is mainly focused on running both for speed and endurance.

This also helps with Austin's reaction times for an amazing vertical leap.

  • Light warm-up
  • Three miles of intense running at 12 miles an hour
  • 10-15 sets of 100m sprints
  • 15-minute cooldown jog

Saturday/Sunday: Game Day

During the season, Austin Ekeler will have game days on weekends. But even in the off-season, he takes an active approach to recovery and does a light cardio workout routine or some outdoor fun activities.

"I'm gonna get the ball, I'm gonna make things happen. If you're gonna throw me the ball, I'm gonna make things happen. If you want to get fantasy points, you better have me on your team. That's all I gotta say. If I'm healthy, I'm gonna score you points."

- Austin Ekeler

Austin Ekeler Diet Plan

Protein shake with different fruits

Austin Ekeler follows a comprehensive diet plan that includes proper meals consisting of lean proteins, complex carbohydrates, and healthy fats.

I've taken a page from his book and found that starting the day with a breakfast smoothie, oatmeal with almond milk, fruits, seeds, and brown toast provides the energy needed for the day.

The Austin Ekeler diet is a bit dependent on whether he does one or two workouts in a day. He also used to be a fan of junk food like chicken wings and Taco Bell.

But his vegan girlfriend has converted him to take a plant-based approach to diet.

  • Breakfast: Breakfast smoothie, oatmeal with almond milk, fruit, and seeds and brown toast
  • Snack:  Plant protein shake and bar
  • Lunch:  A large portion of stir-fried veggies and sweet potato
  • Snack:  Plant protein shake and bar
  • Dinner:  Mixed bean and lentil curry and a large portion of vegetables

While he hasn't fully converted to veganism, it seems like he doesn't eat meat products anymore.

What Supplements Does He Take?

Muscular guy holding two supplement powder container

Austin Ekeler hasn't revealed much about his supplement intake, but judging from his workout routine, we're making an educated guess that he'll heavily rely on these:

Plant Protein Powder

Many athletes have started switching to vegan plant protein powders to get a bit more variety into their supplements.

According to insights from the National Institutes of Health (NIH), by combining pea and brown rice protein, you can get the full amino acid profile to support your muscles [1].


Pre-Workout supplements aren't magic potions that turn you into The Hulk. Instead, they give you a natural and moderate boost in strength and endurance to help you make each workout more effective.


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