American football fans who follow the career and lifestyle of one of the best quarterbacks are interested in the way he works out with his trainer, foods, supplements, and other things he uses to help him get that muscle fitness, strength, and perfectly defined body.
Without further ado, this article reveals everything you’ve wanted to know about Cam Newton's workout routine and diet plan.
His Stats
- Height: 6ft 5in
- Weight: 245lbs
- Chest: 50in
- Biceps: 17in
- Waist: 36in
- Position: Quarterback (QB)
Team:
- 2011-2020 Carolina Panthers
- 2020-present New England Patriots
Awards:
- 2010 Heisman Trophy Winner
- 2011 NFL AP Offensive Rookie of the Year
- 2015 NFL AP Offensive Player of the Year
- 2015 NFL AP MVP
- 2015 NFL Bert Bell Award
- 2016 NFL Top 100 (#1)
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Cam Newton's Workout Routine
Cam Newton workout routines include different exercise types as part of his cardio, weight, strength, core circuit, agility training, etc., tailored to gain more functional strength, explosive power, achieve better muscle fitness, mobility, and other goals.
Cam Newton's Workout Routine Off-Season
The off-season training Newton typically does five times per week at his home gym for 1-2 hours includes:
- Cardio training - 5-minute warm-up, workout on a treadmill or stationary bike to increase stamina rather than speed, 10-minute cool-down
- Strength training - lifting weights for an hour, focusing on a different body part each day to improve total body strength (more details later)
- Agility training - with added resistance bands, agility ladder, or steps for increased exercise difficulty
His sample off-season workout consists of the following drills with a 60-second rest in between each exercise:
- Neck rotations - 2x10 repetitions
- Physioball leg curls - 3x10 reps
- Shoulders-elevated hip lifts (with bands) - 5x10 reps
- Bulgarian split squats - 5x5 reps/side
- Single-arm cable rows (half-kneeling) - 3x10 reps/side
- One-arm kettlebell press (half-kneeling) - 3x8 reps/side
- Rotator cuff band circuit - 3x10-15 reps
- Seated medicine ball rotation - 3x15 reps
- Combo lunges (forward and reverse, with bands) - 3x4 reps/side
Strength Training
Different workout routines within his strength training mainly include light conditioning, core circuits, mobility, and flexibility training. We found that he typically performs 4-5 sets of 8-15 repetitions of the exercises below with a 60-second rest in between.
Cam Newton's Core Workout
Here’s the core workout routine Carolina Panthers strength coaches Jason Benguche and Joe Kenn designed for this NFL quarterback’s core strength and stability:
- Kettlebell power pulls - 2-3 sets, 4-6 repetitions
- Kettlebell single-leg squats - 2-3 sets, 5-8 reps
- Single-arm dumbbell bench presses - 2-3 sets, 6-10 reps
- TRX inverted rows - 2-3 sets, 10-15 reps
- Single-leg good mornings - 2-3 sets, 6-10 reps
Cam Newton's Back Workout
The Cam Newton workout routine for the back includes the following exercises:
- Lat pulldown
- Close-grip lat pulldown
- Cable row
- Bent over row
- Single-arm dumbbell row
- Deadlift
Cam Newton's Chest Workout
The chest workout of this warrior on the field includes:
- Bench press
- Incline bench press
- Chest press
- Dumbbell press
- Dumbbell fly
- Cable cross
- Dips
Cam Newton's Shoulder Workout
For increased shoulder strength and flexibility following his last shoulder surgery after the injury, Cam Newton does these exercises:
- Military press
- Arnold press
- Front raise
- Lateral raise
- Rear delt fly
- Shrugs
Cam Newton's Arms Workout
Cam Newton strengthens his arms by performing these movements:
- Barbell curls
- Biceps curls
- Isolation curls
- Preacher curls
- Tricep extension
- Tricep pushdown
- Skull crusher
- Dumbbell kickbacks
Cam Newton's Legs Workout
Cam Newton’s legs workouts consist of the following exercise drill:
- Squats
- Leg presses
- Leg curls
- Leg extension
- Stiff-legged deadlifts
- Calf raises
His Workout Principles
We found that his workout principles focus on high-intensity training and functional fitness to enhance his performance on the football field.
His regimen includes a mix of strength training, agility drills, and cardiovascular exercises.
Newton emphasizes the importance of core strength, flexibility, and explosive power, which are crucial for a quarterback. He also incorporates plyometric exercises to improve his speed and jumping ability.
Recovery and proper nutrition, especially following his vegan diet, play a significant role in his routine.
Newton's workouts are designed to mimic game situations, ensuring his body is prepared for the physical demands of professional football.
Cam Newton’s Diet Plan
Post-2018 injuries, Newton ditched red meat, opting for a pescatarian diet, then switched to full veganism in early 2019.
Critics linked his vegan diet to a dip in football performance, suspecting a nutrient deficit without meat and dairy. Newton, however, felt healthier than ever, dismissing claims that his vegan diet hurt his fitness or sports success.
He sources protein and vital nutrients from rice, beans, peas, and veggies. Loads of pro athletes and NFL stars, including Le’Veon Bell, Tyrann Mathieu, and ex-Patriot Tom Brady, have embraced veganism for years.
Chinese food tops Newton's list.
Cam Newton consumes:
- Whole grains
- Legumes
- Vegetables
- Fruit
- Avocado
- Nuts
- Seeds
He avoids:
- Junk/refined foods
- Eggs
- Meat
- Fish
- Dairy
- Other animal products
Sample Meal Plan
Breakfast:
- Oatmeal
- Vegan protein shake/bar
- Fruits
Lunch:
- Meat-free burger
- Whole grain pasta
- Pickles/salad
Dinner:
- Potatoes
- Veggies
Snacks:
- Fresh juice/smoothie
- Soup
- Salad
- Almonds
- Fruits
Supplements
Cam Newton follows a strict vegan diet and supplements his nutrition to maintain his athletic physique. Here are the supplements included in his diet plan:
- Vegan Protein: Essential for muscle building and preventing muscle burning.
- Vitamin B12: Important for maintaining healthy blood cells and nerves, especially since a vegan diet might lack this nutrient.
- Vitamin D: Aids in strengthening bones, immunity, and muscle recovery.
- Calcium: Crucial for strong bones and the proper functioning of nerves and muscles.
- Omega 3s: Taken to prevent inflammation, as it's mainly found in animal-based foods.
- Iodine: Supports a healthy thyroid gland, increasing metabolic rate.
- Zinc: Boosts immunity and metabolism.
FAQs
Are There Specific Exercises Cam Newton Focuses On?
Newton's routine includes plyometric exercises, strength training, and agility drills, with a focus on exercises that mimic game situations and enhance functional fitness.
Can I Adapt Cam Newton’s Workout Routine?
Yes, you can adapt Cam Newton's workout routine. While intense, elements of Newton's workout can be adapted for non-athletes, focusing on core strength, flexibility, and cardiovascular health, but should be tailored to individual fitness levels.
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