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Drake's Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 20, 2022

We cover a lot of athletes and sports stars for these celebrity workout plans, but when a reader pointed out that we haven’t covered musicians much, I had to change that.

And as a personal fitness coach, I was very much interested to see how Drake was able to maintain his physique and put on a stage show with body movements that require a boatload of strength and fitness.

It took many hours of research, but here’s what the Drake workout routine would look like.

Quick Summary

  • Drake doesn’t overdo the bodybuilding side of things and requires high fitness and endurance levels for his stage performances. 
  • There’s a strong mix of weight training and cardio, with a significant push to get through compound exercises. 
  • He also takes a very active approach to recovery, where he goes through stretching routines to speed things up.

Drake’s Stats

  • Born: October 24, 1986
  • Height: 6’0”
  • Weight: 195 lbs

Drake’s fitness coach is Jonny Roxx, and he tailors the workouts for some bodybuilding with the main focus on all-around fitness.

And he needs that fitness for his shows.

If you’ve been to one of Drake’s concerts or have watched one on TV, you’ll have noticed that he always looks like he’s playing basketball or shooting some hoops on stage.

“Never let success get to your head and never let failure get to your heart.” - Drake.

The Drake Workout Routine

Here’s a rundown of what a typical week would look like for Drake.

Monday: Full Body Burn

man working out outdoors

The Drake workout starts with a heavy focus on draining all parts of the body.

  • Burpees (3 sets of 8 to 10 reps)
  • Squats (3 sets of 8 to 10 reps)
  • Deadlifts (3 sets of 8 to 10 reps)
  • Push-ups (3 sets of 8 to 10 reps)
  • Planks (3 sets to failure)
  • Pull-ups (3 sets of 8 to 10 reps)
  • Crunches (3 sets to failure)
  • Hanging leg raises (3 sets to failure)

Tuesday: Cardio And Hoops

Drake tries to be the trick shot king, and all that basketball is visible on stage. If you don’t like to play basketball, you could always take up a plyometrics class for the same effect.

Wednesday: Upper Body

shirtless man doing barbell curls

These are a mix of isolation and compound exercises, and he heads for heavier weights to reduce the reps.

  • Barbell curls (3 sets of 8 to 10 reps)
  • Incline bench press (3 sets of 8 to 10 reps)
  • Weighted pull-ups (3 sets of 8 to 10 reps)
  • Lat pulldowns (3 sets of 8 to 10 reps)
  • Lateral raises (3 sets of 8 to 10 reps)
  • Muscle-up (3 sets of 8 to 10 reps)
  • Chest flys (3 sets of 8 to 10 reps)

Thursday: Cardio

This usually means some form of high-intensity circuit training, which doesn’t seem to be Drake’s favorite, but he never misses a single workout in the plan. He also works with his tour choreographer on his iconic dance style.

Friday: Core And Leg Day

shirtless man in a squat position outdoors

Ideally, you’ll want to head for a smith machine for this one as it should give you good flexibility to use different cable settings.

  • Cable Kickbacks (3 sets of 8 to 10 reps)
  • Squats (3 sets of 8 to 10 reps)
  • Leg Curls (3 sets of 8 to 10 reps)
  • Calf Raises (3 sets of 8 to 10 reps)
  • Deadlifts (3 sets of 8 to 10 reps)

Saturday/Sunday: Rest And Fun

As you can imagine, Drake is not the type of person to spend all weekend on the couch. He likes being outdoors and doing things like hiking or playing tennis to keep his sore muscles loose.

Drake’s Workout Principles

According to his longtime friend and personal trainer, Jonny Roxx, Drake has a love-hate relationship with certain types of exercises. There are probably more compound movements and cardio endurance exercises to give him that athletic prowess.

Putting on a two-hour show is tough, which is why he needs more all-around fitness so much.

He also does a lot of foam rolling and dynamic stretching during his recovery times and on days off.

Drake’s Signature Diet Plan

fresh apple and protein bars

With a heavy focus on just health, Drake keeps his diet clean.

Here’s what a typical day might look like.

  • Breakfast: A bowl of oatmeal with fresh fruit or a four-egg omelet with vegetables
  • Snack: A protein shake or bar
  • Lunch: Fresh fish or lean chicken, stir-fried vegetables
  • Dinner: Lean beef, sweet potatoes, a large bowl of leafy greens with olive oil

Drake’s Diet Principles

I listened to an interview with Drake’s coach, and he mentioned that Italian food is probably one weak point that Drake has. But because of his macro approach, he only has pasta or other heavy carb meals on a rare cheat day.

Overall, his macros are low-carb, medium-fat, and high-protein. However, he does take on a few more carbs when he plans a bulking phase.

At one point, he wanted to lose 30 pounds to look sleek in a suit, but he reversed that again to bulk up, and those times do allow for a few more cheat days to drive up the calorie intake.

Drake’s Supplements

protein powder and stack of capsules

There are two types of supplements that Drake will rely on.

Whey Protein Shake

With those extremely tough workouts and the way he moves on stage, his muscles are under constant pressure for recovery. And whey protein delivers the best combination of amino acids to help with that recovery phase [1].

Fat Burner

I would say that given his exceptionally ripped body and low BMI that Drake doesn’t just use fat burners for a cutting phase. By adding natural supplements to your diet, you could trigger thermogenesis and burn off that excess fat more easily [2].

How Long Will You Be Able To Stick With Drake’s Workout?

Even if you don’t want to copy Drake’s moves and trick shots on a basketball court and stage, his workout approach and dedication are something you can copy to become the fittest version of yourself.

You will need to dedicate an hour a day across five training days, but I guarantee this approach will transform how you look and feel.

Just make sure you pay as much attention to your diet as your workouts. As I tell all my clients: you can’t out-train a bad diet.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
  2. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/thermogenesis

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