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)
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
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
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
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
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
Also read: Russell Westbrook's NBA Training Routine
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
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
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
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
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:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833972/
About The Author
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LeBron James’s workout and diet explain why he is the KING!
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.