Bryce Harper's MLB Workout Routine And Diet Plan

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 20, 2023
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Are you among the Philly baseball team fans?

Here’s a chance to take a closer look at all the information on Bryce Harper workout regime and diet that resulted in such a sky-rocketing success.

You’ll be thrilled to find out about the foods, exercises, and other things he likes, in which body part the key to pitching and hitting power lies in his opinion, how he may deal with challenges, the way he may help his team win the games, and more.

Let’s get straight to the point.

Quick Summary

  • Bryce Harper's workouts vary from jump squats on a box, barbell power cleans, bike exercises, high to low cable chops, and squats on top of an exercise ball.
  • Harper's diet comprises sausage, eggs, sweet potatoes, vegetables, fish, meat, avocados, cucumbers, and salmon.
  • Bryce Harper's workout success has been attributed to his discipline, healthy nutrition, and consistency.

Bryce Harper’s Background

Bryce Harper is a professional, awarded US baseballer who was a Washington Nationals phenom from 2012 to 2018 as a “five-tool player” excelling at all five baseball aspects.

Since 2019 he’s been the Philadelphia Phillies all-star outfielder after signing a 13-year, $330-million contract with them (one of the largest MLB contracts in history).

In 2009, although still in high school, he was featured in a Sports Illustrated cover story as “LeBron James of baseball.”

That speaks more than a thousand words about his sports abilities, quality, and success, as do his career highlights and awards [1]:

  • Six-time MLB All-Star Game Selection (2012 - youngest position player, 2013, 2015-2018)
  • National League Rookie of the Year Award (2012 - youngest winner at the age of 20)
  • Silver Slugger Award (2015)
  • National League MVP (2015)

His Stats

  • Height: 6ft3in (190.5cm)
  • Weight (fluctuates): 215-230lbs (97.5-104.3kg)
  • Born: 1992, Las Vegas, Nevada
  • Major League Debut: 28 April 2012
  • Home runs: 232 (during season 2020)
  • Throwing hand: right

His Training Routine

bryce harper playing baseball

This baseball superstar eats clean and works insanely hard in the gym every day to keep his body healthy, strong, and in the best possible shape.

“I work on my hips, my glutes, my tiny muscle groups. And I put as much good food and water into my system as possible.” [...] I’m trying to get a sweat going, and keep my muscles toned. And my core is where everything comes from for my swing.”

-Bryce Harper, American Professional Baseball Player

Bryce Harper’s off-season training doesn’t differ much from his March-October fitness routine. It includes stretching out, a 45-minute full-body workout, heavyweight lifts, squats, bench press, deadlifts, yoga, Pilates, running, swinging, etc.

Harper’s focus is on improving his overall strength, balance, flexibility, speed, and agility rather than building muscle mass.

Although he avoids social media like Twitter to keep his mind sane, you can see some photos and videos of his workouts on his Instagram page.

Here’s more detailed information on what exactly he does.

Bryce Harper's Workout Plan

man doing push ups

Four times a week, he goes to the training facilities around 5 am, where he joins a group of his teammates for a 90-minute training session (which may even last 2+ hours on leg days).

Before his workouts, he warms up doing cardio exercises like running or stationary biking for 10 minutes.

He also does full-body lifting three times a week (heavyweights, plyometrics, exercise ball, and similar).

His workout routines also include short 25-minute sessions in the batting cage followed by on-field team batting practice, where he shags fly balls, perfects his outfield throws, and other fundamental baseball movements.

Here’s an example of demanding full-body compound exercises one of the best athletes does during his functional training sessions to shred body fat, improve balance, muscle development, and other physical abilities, and ensure top-notch performance on the baseball field:

  • Exercise 1: Hard row or exercise bike - 10mins
  • Exercise 2: High-to-low cable chops - 3 sets of 12 reps per side
  • Exercise 3: Squats on top of an exercise ball - 3 sets of 20+ reps
  • Exercise 4: Barbell power cleans - 3 sets of 8-12 reps
  • Exercise 5: Jump squats on a box - 3 sets of 20 reps

What Does Bryce Harper Eat?

fried eggs and bread with avocado on a plate

Bryce Harper mostly eats healthy organic non-GMO whole foods without nitrate, dairy, and gluten, including grass-fed beef, steak, fish, whole grains, fresh fruits, and vegetables.

His mother’s old-fashioned homemade meals like spaghetti, ranch dressing, and grilled chicken are his favorites.

This guy typically has a rich breakfast around noon, when he eats: 

  • Turkey bacon/sausage,
  • Two whole eggs mixed with two egg whites,
  • Avocado on gluten-free bread, and
  • Three sweet potato pancakes with chocolate chips.

For lunch and dinner, he usually combines: 

  • Veggies,
  • Carbs, and
  • Protein from steak, fish like salmon or tilapia, or other meat.

He sometimes has an avocado and cucumber sandwich for a late-night snack.

Harper eats clean during the season and doesn’t consume much processed foods as it makes him feel sluggish.

However, he occasionally indulges himself in some frozen Eggo Waffles with peanut butter and honey before the game, a cup of ice cream, a spoonful of mint chocolate chips or caramel, cereal, Double Stuff Oreos, Klondike Bars, Starbucks pumpkin spice lattes, or a sip of Mountain Dew carbonated drink.

He also avoids drinking alcohol and energy drinks because they’re high in sugar and caffeine. Instead of Red Bull, he prefers fresh homemade organic juice made from orange, apple, cherry, cucumber, green tomatoes, or kale.

Harper also uses natural supplements like glutamine powder mixed with yogurt, amino, and fruit to enhance recovery and prevent cramps.

Other workout routines:


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2 thoughts on “Bryce Harper’s Workout Routine And Diet Plan
How He Trains

  1. Is it the same workout that he does for an off-season baseball workout routine?

  2. What is your take on the barbell bench press as part of a baseball workout routine?

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