Kyrie Irving Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: November 20, 2023
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Some of my clients are basketball players, and many of them play the point guard position, where I help with their strength training. And they always ask about how they can get as fit and strong as Kyrie Irving.

I’ve followed Kyrie’s career since his rookie year, and he certainly got a lot stronger in the years to his first NBA finals.

So, we decided to put together a Kyrie Irving workout routine for our readers to help them build the body strength needed to improve their scoring ability.

His Stats

  • Born: March 23, 1992
  • Height: 6”3”
  • Weight: 195 lbs

Like many athletes' journeys that I've come across, Kyrie started at a young age and excelled in high school and college years before being the first pick in the 2011 NBA draft for the Cleveland Cavaliers and becoming rookie of the year.


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He won the 2016 championship with the Cleveland Cavaliers before moving on to the Boston Celtics. He currently plays with the Brooklyn Nets.

Kyrie Irving Workout Routine

men in a middle of a basketball court

The six-time All-Star player gets a lot of support from the Cleveland Cavaliers including coaches, trainers, and teammates.

In addition to physical training, Kyrie invests time in mental preparation techniques, such as visualization and meditation, to ensure he's game-ready both physically and mentally.

Recovery also plays a crucial role in any athlete's performance. Kyrie might employ methods like cryotherapy, massage, or even specific sleep routines post-training to ensure he's ready for the next challenge.

Also Read: Brandon Curry Workout & Diet

Shoulders/Chest/Triceps Routine

man in a gym working out

Below is a combination of chest, shoulder, and tricep routines that I like including for my clients who play basketball.

Make sure you change the order of these regularly and that you change the number of reps as well [1].

Just keep an eye on your gains, as increased muscle bulk can get in the way in a basketball game.

  • Cardio warm-up (20 minutes)
  • High cable cross (3 sets of 8 - 10 reps)
  • Dumbbell incline press (3 sets of 8 - 10 reps)
  • Rope pulldown triceps extensions (3 sets of 8 - 10 reps)
  • Low cable cross (3 sets of 8 - 10 reps)
  • Bench machine (3 sets of 8 - 10 reps)
  • Military press (3 sets to failure)
  • Overhead triceps extensions (3 sets of 8 - 10 reps)
  • Military machine (3 sets of 8 - 10 reps)

Back/Legs/Biceps Routine

man in a hyperextension position

Lower body explosive power is important for the sprints around the court like Kyrie. Here is a combination that I always include in my clients' regimen:

  • Cardio and stretching (20 minutes)
  • Leg press (3 sets of 8 - 10 reps)
  • Leg extensions (3 sets of 8 - 10 reps)
  • Cable curls (3 sets of 8 - 10 reps)
  • Calf raises on leg press machine (3 sets of 20 reps)
  • Back machine (3 sets of 8 - 10 reps)
  • Hyperextensions (3 sets of 8 - 10 reps)
  • Preacher curls (3 sets of 8 - 10 reps)
  • Weighted pull-ups (3 sets to failure)

Weekly Workout Regime

black man in a push up position
  • Monday: Shoulders, chest, triceps
  • Tuesday: Back, legs, biceps
  • Wednesday: Shoulders, chest, triceps
  • Thursday: Back, legs, biceps
  • Friday: Shoulders, chest, triceps
  • Saturday: Back, legs, biceps
  • Sunday: Rest

Now, you have to also factor in that the time you spend at the gym would need to come in addition to all the other training professional NBA stars go through.


Kyrie Irving's Diet Plan And Supplements

fresh veggies and medical pills

Kyrie Irving mentioned a while ago that he had moved away from eating meat and towards focusing on plant-based food.

This resonated with me because, during my time working with athletes, I've seen a growing trend of them opting for plant-based diets, and the results in terms of energy and recovery have been astounding.

While he’s not strictly vegan or vegetarian, it does seem like he credits his new diet approach with a lot of extra energy.

“This season, I’ve been on more of a plant-based diet, getting away from all the animals and all that. I had to get away from that. So my energy is up, my body feels amazing.”

- Kyrie Irving

Unfortunately, the NBA All-Star hasn’t shared details of exactly what’s on his daily diet plan for fans to follow, but it’s very likely that he also relies on a few supplements in his diet plan. Here are a few supplements that I think he includes in his daily routine:

1. Post-Workout Protein Shake

Because Kyrie Irving no longer has a large chicken breast meal, he’ll need to get plenty of protein from other sources. According to a study in the National Library of Medicine, one of the best ways to do this is with a plant-based protein powder that combines rice, pea, or even hemp protein [2].

2. BCAAs

Many high-performance athletes have started taking advantage of a dedicated boost of these amino acids to help them with improved workout recovery times and soreness.


What Is Kyrie Irving’s Diet?

Kyrie Irving’s diet is heavily plant-based. While he has spoken about moving away from meat, he hasn’t specifically said that he’s a dedicated vegan or vegetarian.

How Fast is Kyrie Irving?

Kyrie Irving is among the fastest 25 NBA stars. He has developed an explosive speed off his feet, leaving most opponents struggling to keep up.


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