Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

LeBron James Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: September 25, 2023

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.

Quick Summary

  • LeBron James' workout routines comprise incline dumbbell bench presses, chin-ups, wide grip pull-ups, jump rope, leg curls, back squats, and one-arm dumbbell rows, among others.
  • The diet of LeBron diet includes yogurt, smoked salmon, vegetable salads, chicken breast, pasta, omelet, cabernet grape wine, and asparagus, among others.
  • Lebron divides his exercises for the shoulders, chest, triceps, spin training, back, traps, back, legs, calves, and lower body.
  • Supplementing Lebron's diet, exercises, and supplements can give you a toned body, and improve your fitness level.

Who is LeBron James?

lebron james holding a basket ball during a game

LeBron Raymone James was born in 1984 and hails from Akron, Ohio.

He is a celebrity professional basketball player who’s played a lot of minutes for the Miami Heat and Cleveland Cavaliers.

Currently, he plays for the Los Angeles Lakers in the National Basketball Association (NBA).

He is one of the best players in basketball history, often being compared to legends such as Michael Jordan and Kobe Bryant.

His commitment to his sport is unwavering. LeBron once went 67 straight days on an extremely strict diet to test his mental fortitude, quoted:

"I had no sugars, no dairy, I had no carbs. All I ate was meat, fish, veggies, and fruit.”


View this post on Instagram


A post shared by LeBron James (@kingjames)

Lebron James’ Workout Routine

Now for the part you’ve been waiting for: the LeBron James workout plan.

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

Be warned, if you want to take on this workout, it requires immense discipline and dedication in order to see results.

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


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

man working out using a spinning bike

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

shirtless man doing pull ups in a park

Back, Biceps, and Traps Workout Routine

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.


Plyometrics and spin


Rest day

What Is Behind His Workout Routine?

lebron james wearing a shirt and working out in a gym

The LeBron James workout routine involves exercising for 5-7 days per week, focusing on strength training and muscular endurance.

On Sunday, rest is important to allow the body time to heal.

To get started with the LeBron James workout routine, a vigorous 30-minute warm-up is mandatory.

This involves either the VersaClimber workout machine or jogging on a treadmill.

According to research, warming up before an exercise routine has many positive benefits.

These include reducing injury, increasing flexibility, and elevating body temperature [1].

“Warm-ups appear to provide psychological and physiological preparation for exercise performance…. by affording psychological stability, preparation, and confidence for exercise performance.”

- Hyoung-Kil Park, Physical Education Researcher

Additionally, LeBron James often ends every single one of his workout routines with a 20-minute yoga practice as a form of a recovery workout.

This allows him to cool down and absorb its post-workout effects.

He also works alongside Mike Mancias, an athletic trainer and recovery specialist who has managed his workout schedule for over 14 years.

Lebron James' Diet Plan

Unless it’s Taco Tuesday, LeBron typically sticks to a consistently healthy diet plan.

This means avoiding processed foods, artificial ingredients, high-fat foods, dairy, sugar, hydrogenated fats, and soft drinks.

As a professional athlete, James views food as fuel and believes an individual’s food intake plays a huge part in their performance.

Let’s take a closer look at the LeBron James diet.


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 where 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.


white plate with a french toast on it

The king loves his fruits, to the point that going a day without fruit would be like skipping a workout.

Whether it’s apples, bananas, or even berries, LeBron James does not shy away from munching off his fruit basket.

During halftime, LeBron will even have some apple slices topped with some delicious almond butter ready to go.

Additionally, LeBron might have a protein shake and some fruit pregame before going out and playing basketball.

Fun fact: LeBron James loves his fruits so much that he and his wife Savannah Brinson once owned a fresh fruit juice store in Miami.

Cheat Days

chopping board with apple slices

For LeBron James, cheat days are opportunities where he gets to go crazy and eat whatever he wants.

His sinister sweet tooth cravings involve multiple layers of french toast drizzled with syrup, omelet, and desserts.

LeBron is also a connoisseur of vintage wines such as Cabernet Sauvignon’s grape wine, which he tends to enjoy after dinner.

He’s also a huge fan of pizza who’s invested a sizable chunk of money into Blaze Pizza, a California-based pizza chain.

Due to his involvement with the chain, he once ordered a 16 topping pizza involving turkey meatballs, kalamata olives, cherry tomatoes, basil, grilled chicken, and spicy red sauce.

What Supplements Does He Take?

man with lebron james in a gym

No diet plan is complete without supplements to top up those missing nutrients.

If anyone knows this fact better, it’s got to be world-class athletes like LeBron James, Arnold Schwarzenegger, and Lindsey Vonn.

Not surprisingly, these three individuals came together to create their own supplement brand known as Ladder.

Ladder whey protein powders are made to the highest of standards.

This includes being a non-GMO, gluten-free, vegan product with over 2 billion CFU of probiotics.

Additionally, LeBron James' uses this supplement stack to kick start his recovery process immediately after a game or finishing his workout routine.

Other workout routines:


What Is Lebron James Famous For?

LeBron is famous for many accomplishments, including winning four NBA championships, given four NBA Finals MVP awards, two Olympic gold medals, and holds the record for all-time playoff record points.

How Many Calories Does an NBA Player Eat?

On average, an NBA player eats about 5,000 - 6,000 calories a day.

This requires eating five meals or more a day, with the exact number of calories depending on the individual’s metabolism and level of energy expenditure.

How Does Lebron James Heal so Fast?

LeBron is able to heal from injuries quickly due to the amount of care he invests into his body.

James spends close to $1.5 million a year in body care.

This includes ice tub and hot tub treatments, coaches, trainers, a personal team of biochemists, masseuses, electrolyte-rich drinks, electrostimulation sessions, cryotherapy, and a hyperbaric chamber.

Are You Going to Try Lebron's Workout & Diet Plan?

Our final word is that LeBron is a high achiever.

From winning Olympic gold medals to founding his own supplement company, he’s a star that’s undoubtedly earned his time in the limelight.

His dominance isn’t just present on the court; it’s also reflected in his workout plan.

His dedication to his craft means working out nearly every single day, with the bare minimum number of rest days necessary for healing and recovery.

Through a combination of calisthenics, weight training, plyometrics, and yoga, the LeBron James workout routine is an optimal process for weight loss and muscle growth.

Combining these workout routines alongside the LeBron James diet will whip you into shape in no time.

Try it out, and let us know what kind of results you get.


Was this article helpful?

About The Author

You May Also Like

One thought on “LeBron James Workout Routine, Diet Plan & Supplements

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

Write a Reply or Comment

Your email address will not be published. Required fields are marked *




Learn More