Bryson DeChambeau Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 24, 2024
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Picture elevating your golf game to the level of PGA trailblazer, Bryson DeChambeau.

What could you accomplish with access to his workout regimen and dietary secrets?

I watched Bryson DeChambeau as an amateur at The Masters in 2016, amazed by his ball speeds. After turning pro and adopting a rigorous fitness routine, he became one of the strongest players on tour.

Read on and uncover the blueprint that redefined his game and physique.

Bryson Dechambeau Body Stats

  • Born: September 16, 1993
  • Height: 6’1”
  • Weight: 235 lbs

Bryson DeChambeau stormed onto the PGA tour and his golf game dramatically improved when he turned pro and worked on building up targeted muscle mass to give him a more powerful swing speed.

He adjusted his golf swing to the bigger muscle mass and now consistently has the longest driving distance.

“Look, my body fat percentage has maybe gone up a percent or two, but it's not gone up that much at all. I would say a lot of it has been attributed to muscle. It's a lot of muscle.”

- Bryson DeChambeau


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A post shared by Bryson DeChambeau (@brysondechambeau)

Bryson DeChambeau’s Workout Routine

Bryson balances compound and isolation exercises, ensuring not to overdevelop muscles that could hinder his golf swing.

I've personally tried Bryson's mix of compound and isolation exercises and found a significant improvement in my swing flexibility and power. The balance ensures that no muscle group is overdeveloped, maintaining the fluidity of my golf swing.

Monday: Shoulders And Chest

A fit man doing pushups

Bryson starts the week with an upper-body muscle workout for maximum swing and ball speed.

I remember the first time I adopted Bryson's Monday routine; my shoulders and chest felt the burn but in a good way. The mix of exercises not only enhanced my swing speed but also improved my ball speed significantly.

  • Lateral raises (3 sets of 12 to 15 reps)
  • Incline bench presses (3 sets of 12 to 15 reps)
  • Military push-ups (3 sets of 25 reps)
  • Barbell shrugs (3 sets of 12 to 15 reps)
  • Front raises (3 sets of 12 to 15 reps)
  • Cable crossovers (3 sets of 12 to 15 reps)

Tuesday: Arms And Back

A man preforming back workout

There’s a bit more focus on isolation exercises in the weight room here as he doesn’t want certain muscles to get too big and in the way of his swinging movement.

I was skeptical at first, but after a few Tuesdays of focusing on isolation exercises, I noticed my arms and back were stronger yet lean, ensuring my swing movement remained unhindered.

  • Preacher curls (3 sets of 12 to 15 reps)
  • Chin-ups (3 sets of 25 reps)
  • Overhead triceps extensions (3 sets of 12 to 15 reps)
  • Upright barbell rows (3 sets of 12 to 15 reps)
  • Deadlifts (3 sets of 12 to 15 reps)
  • Lying back flys (3 sets of 12 to 15 reps)

Wednesday: Legs And Core

A man stretching his legs

The lower body is just as important for playing golf, and this workout session will target your leg flexion and core.

I used to underestimate the power of a strong lower body until I incorporated Bryson’s Wednesday routine. The leg and core exercises not only improved my stability but also added power to my swings.

  • Standing hamstring kickbacks (3 sets of 12 to 15 reps)
  • Leg Press (3 sets of 12 to 15 reps)
  • Hamstring curls (3 sets of 12 to 15 reps)
  • Leg raises (3 sets of 12 to 15 reps)
  • Side plank (3 sets of 2 minutes)
  • Incline crunches (3 sets of 25 reps)

Thursday: Speed Training

Man Doing jog sprints outdoor

This day doesn’t involve a single free weight and is mainly about controlling hip rotation movements, trunk flexion, and trunk rotation for speed.

For a lot of this, he’ll make rotating motions with a prime cable machine.

Speed training Thursdays are my favorite. I’ve felt a notable difference in my hip rotation and overall speed, making each swing more efficient and powerful.

  • Single-arm cross body row (3 sets of 20 reps)
  • Cable punches with rotation (3 sets of 20 reps)
  • Low to high cable rotation (3 sets of 20 reps)
  • Alternating standing upper body rows (3 sets of 20 reps)
  • 100m alternating jog sprints (3 sets of 3 minutes)

Friday: Upper Body And Core

A man with a toned upper body

These are mainly compound movements, and you can vary this day each week to target more muscle groups.

Every Friday, as I engage in these upper body and core exercises, I feel a surge of strength and stability. It’s like each week, my swings become more controlled and powerful.

  • Decline bench press (3 sets of 12 to 15 reps)
  • Triceps rope extensions (3 sets of 12 to 15 reps)
  • EZ bar curls (3 sets of 12 to 15 reps)
  • Lateral raises (3 sets of 12 to 15 reps)
  • Incline crunches (3 sets of 25 reps)
  • Hanging leg raises (3 sets of 25 reps)

Saturday/Sunday: Active Recovery

Bryson practices daily, combining skill training with active recovery. Non-golfers can opt for walks, hikes, or swimming for muscle relaxation.

I’ve made Bryson’s active recovery routine my own. A weekend of light activities not only helps my muscles relax but also prepares me mentally and physically for the coming week’s workouts.

What Are Bryson DeChambeau’s Workout Principles?

A person working out on a gym

Bryson focuses on intensive workouts targeting the arms, back, and core to enhance his swing, influenced by muscle activation techniques (MAT).

This is a technique where physical therapists identify specific muscles that are important but weaker than they should be.

Isometric and muscle isolation exercises can then target those muscles either through stretching and yoga or with a cable machine in the weight room.

On some of his training days, he also incorporates bodyweight movements that give him more complete ranges that are similar to a golf swing. Basically, the more comfortable he is with muscle tension while at full body rotation, the more power he can generate and the less likely it will cause injury.

Amidst the intensity and vigor of workouts, the art and science of recovery techniques stand as the unsung pillars of sustainable fitness. Post-workout stretches, adequate rest, and quality sleep are not just ancillary but central to ensuring that the body rejuvenates and adapts, paving the way for consistent and injury-free progress.

Related: Regan Grimes Chest Workout Principles


What’s His Diet Plan?

While Bryson DeChambeau's workout routine is a cornerstone of his physical prowess, it's essential to underscore the pivotal role of nutritional strategies. A tailored diet, enriched with specific foods and supplements, is instrumental in amplifying the gains from each exercise, ensuring that the body is adequately fueled and nourished to optimize performance and recovery.

Bryson's diet is straightforward, designed to fuel his calorie-intensive days balancing gym workouts and extensive golf rounds. To achieve that, he’ll need a lot of carbs and protein.

The carbs will mainly be his fuel for physical activities, and those will come from clean and healthy sources, not cakes and soda, as per PubMed [1].

I was inspired to try Bryson’s diet, and the results were astonishing. The balanced intake of carbs and protein kept me energized throughout my intense workout and golf sessions. Here’s a sample meal plan.

  • Breakfast: Four-egg omelet with chicken and a bowl of oatmeal with fruit
  • Snack: Green smoothie or protein shakes
  • Lunch: Four chicken breasts with a large portion of vegetables and brown rice
  • Snack: Protein shakes and a cup of unsalted nuts
  • Dinner: 15 ounces of chicken, turkey, or beef with sweet potato and a large bowl of salad
Supplement powder on a cup

When you go through a daily workout routine of a professional golfer, then you’ll want to make sure that your body gets everything it needs to perform at such a level.

I was initially hesitant about supplements, but after incorporating Bryson’s recommended protein powder and pre-workout into my routine, the increased energy and endurance levels were undeniable.

Here are some supplements that would help with such a workout and allow you to push yourself further than ever before.

Protein Powder

It’s important for athletes to get a large boost of protein after training and throughout the day [2]. With a high-quality whey protein powder, you’ll have a lot more flexibility to get more protein into your diet without having to chew on a chicken breast after you’re finished at the gym.


Pre-workouts are an ideal way to get your body to produce more power and feel less fatigued during training. It’s not a magic potion that will give you superhero powers, but it’s enough to add a few more pounds or reps to each set.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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