Cam Newton Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: December 14, 2023
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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)


  • 2011-2020 Carolina Panthers
  • 2020-present New England Patriots


  • 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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A post shared by Cam Newton (@cameron1newton)

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

cam newton outdoors running

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

cam newton working out with dumbbells

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

man in a single leg good morning position

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

man in a single arm dumbbell row position

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

man working out with a cable machine

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

man lifting a barbell in a gym

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

man in a skull crusher position

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

A person doing stiff legged deadlifts

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

pink dumbbells, a measuring tape and a green apple

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

close up shot of oatmeal grains and green leaves


  • Oatmeal
  • Vegan protein shake/bar
  • Fruits


  • Meat-free burger
  • Whole grain pasta
  • Pickles/salad



  • Potatoes
  • Veggies


  • Fresh juice/smoothie
  • Soup
  • Salad
  • Almonds
  • Fruits


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.


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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About The Author

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
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

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