LeBron James Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: July 4, 2025
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Considered one of the greatest NBA players of all time is a man that’s worshipped by millions as an icon of inspiration.

To become champion, LeBron had to commit countless hours to his training to gain the physique necessary to compete at a world-class level.

We’ve spent just as many hours studying his workout regimen and diet to find out how he does it - read on to learn more.

Lebron James’ Workout Routine

LeBron is a workout maniac who has a passion for high-intensity interval training.

As a personal trainer, I know firsthand how demanding HIITs can be. They require extreme discipline and dedication. But the good thing about them is the results never disappoint.

Here’s an in-depth breakdown you can use as an example:

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Monday: Upper Body (i.e., Shoulders, Chest, and Triceps)

man in an incline bench working out using dumbbells

Upper Body Workout Routine

  • Incline dumbbell bench press: 3 sets of 10 reps
  • Wide-grip lat pulldown: 3 sets of 10 reps
  • One-arm dumbbell military press: 3 sets of reps
  • One-arm dumbbell row: 3 sets of 10 reps

Tuesday: Plyometric Exercises and Spin Training

A man in the gym doing Plyometric Exercises

Plyometric Exercises and Spin Classes

LeBron takes 30 minutes to an hour of spin fitness classes coupled with supersets of plyometric exercises.

These include step climbing, lunges, push-ups, jump squats, push-up hops, and skipping.

Wednesday: Back, Biceps, and Traps

A man using a barbell to train his biceps

Focus on the back, the biceps, and traps through a session involving these exercises:

  • Grip pull-ups: 3 sets of 10 reps each
  • Standing bicep curls with barbell: 4 sets of 12 reps each
  • Chin-ups: 3 sets of 15 reps
  • Barbell bent-over rows: 4 sets of 12 reps
  • Wide grip pull-ups: 3 sets of 10 reps

Thursday: Cardio and Gym Session

man using a jump rope outdoors

Cardio Routine and Gym Session

  • Jump rope: 30 minutes
  • Pull-ups: 3 sets of 8-10 reps
  • Dumbbell bench press: 3 sets of 10 reps
  • Single-arm cable row: 3 sets of 10 reps per arm
  • Single-arm overhead press: 3 sets of 6-8 reps per arm
  • Leg curl: 3 sets of 10 reps

Friday: Legs, Calves, and Lower Body Exercises

shirtless man using a leg press in a gym

Legs, Calves, and Lower Body Workout Routine

  • Seated calf raise: 4 sets of 12 reps
  • Leg press: 4 sets of 12 reps
  • Back squat: 4 sets of 12 reps
  • Calisthenics: Weighted jumps, jumping lunges, box jumps, and push-ups, 3 sets of 15 reps for each exercise

Additionally, James recommends a 10-minute uphill bike ride over running on the treadmill to increase stamina.

Saturday:

Plyometrics and spin

Sunday:

Rest day

Lebron James' Diet Plan

Apart from Taco Tuesdays, LeBron maintains a healthy diet, which I also recommend to my clients.

He avoids processed foods, artificial ingredients, high-fat items, dairy, sugar, hydrogenated fats, and soft drinks. Understanding the critical role of diet in performance, he sees food as essential fuel for athletes.

Let's delve into LeBron James' dietary habits.

Breakfast

plate filled with pancakes and blueberries

James eats mainly protein and fruit for breakfast, such as egg-white omelets, yogurt, smoked salmon, berries, and gluten-free pancakes.

On days when he doesn’t feel like overeating, a bagel with peanut butter is his go-to meal, which provides him with enough energy for his daily routine.

Lunch and Dinner

bowl filled with salad greens

For his main meals, LeBron James opts for high protein with lots of greens.

This includes a rocket salad and some veggies with olive oil, topped with meats like a chicken breast, and maybe a little pasta.

He’s also been known to have a large palate for greens and veggies, which range from arugula, squash, zucchini, banana peppers, and asparagus.

Snacks

A top view of a healthy snack on a plate

LeBron regularly consumes apples, bananas, and berries.

During halftime, he often snacks on apple slices with almond butter. He also typically has a protein shake and fruit before games.

Fun fact: LeBron and his wife Savannah Brinson previously owned a fresh fruit juice store in Miami, underscoring his fondness for fruits.

Cheat Days

chopping board with apple slices

For LeBron James, cheat days are a chance to indulge in his favorites like layered French toast with syrup, omelets, and various desserts.

A lover of vintage wines, particularly Cabernet Sauvignon, he enjoys this post-dinner.

An avid pizza enthusiast, LeBron has invested in Blaze Pizza, a California pizza chain.

Reflecting his passion, he once ordered a 16-topping pizza featuring turkey meatballs, kalamata olives, cherry tomatoes, basil, grilled chicken, and spicy red sauce.

FAQs

What Is Lebron James Famous For?

LeBron is known for winning 4 NBA championships, 4 Finals MVP awards, 2 Olympic gold medals, and holding the all-time playoff scoring record.

How Many Calories Does an NBA Player Eat?

NBA players typically consume 5,000–6,000 calories daily across five or more meals, depending on metabolism and energy needs.

How Does Lebron James Heal so Fast?

LeBron invests around $1.5 million annually in recovery, including cryotherapy, massages, electrostimulation, biochemists, and hyperbaric therapy.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833972/
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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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2 thoughts on “LeBron James Workout Routine, Diet Plan & Supplements

  1. LeBron James’s workout and diet explain why he is the KING!

  2. Reading about LeBron’s dedication makes me reflect on my own fitness journey. I’ve been focusing more on strength training, but after seeing his focus on cardio and endurance, I think I need to balance my workouts better.

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