Drake's Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Curious about how music icon Drake stays in top shape while managing a busy career?

As a fitness coach who's trained many individuals to improve their strength and fitness, I was intrigued to see how Drake maintains his physique for those intense stage shows.

I've researched his rigorous workout routine, disciplined diet, and strategic supplement use.

Read on and see if it aligns with your fitness regimen.

The Drake Workout Routine

Jonny Roxx, Drake's longtime buddy and trainer, says Drake's got mixed feelings about some workouts. But he sticks to compound movements and cardio for that athletic edge.

From my experience in tailoring routines for clients, it's clear that adapting Drake’s renowned fitness routine to one's personal fitness level and goals, be it through intensity adjustment or exercise variation, is key for broader accessibility and effectiveness.

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

Having coached clients who are not fond of basketball, I've found plyometrics an effective alternative for achieving the same fitness impact as Drake gets from his basketball sessions.

Related: Reg Park Workout Routine

Wednesday: Upper Body

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

In my own training, I've found high-intensity circuit training, similar to what Drake undertakes despite not favoring it, to be essential for endurance. This is something I emphasize with my clients, just as Drake works on his dance style with his choreographer.

Friday: Core And Leg Day

man in a squat position outdoors

On this day, Drake focuses on strengthening the muscles key to enhancing his posture and standing endurance:

  • 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.

Additionally, he's big on foam rolling and dynamic stretching for recovery.

Also Read: Seth Feroce Workout & Diet Plan

Drake’s Signature Diet Plan

fresh apple and protein bars

With a heavy focus on health, Drake keeps his diet clean. His usual diet consists of low-carb, medium-fat, and high-protein foods. Yet he'll up the carbs when bulking.

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.

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, and a large bowl of leafy greens with olive oil

Drake’s Supplements

stack of capsules

In my practice, I've found two types of supplements essential, much like Drake relies on, for optimal recovery and performance enhancement.

Related: David Sinclair’s Supplements List

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, as stated in a study from the Nutrients journal [1].

Fat Burner

I would say that given his exceptionally ripped body and low BMI, 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 as described in the Encyclopedia of Food Science and Nutrition [2].

Drake’s Stats

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

 

 

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

- Drake


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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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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