Rob Gronkowski Workout Routine, Diet Plan & Supplements 

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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No matter whether you love or hate Rob Gronkowski, he obviously has a workout routine that makes him one of the biggest and strongest NFL players.

As a personal fitness and strength coach, I'm always interested in finding out how professional athletes like Rob achieve this from a workout, diet, and mental perspective.

So, our team got together and spent a few days going through his social media profiles and interviews to see what it would take to achieve Rob Gronkowski’s physical fitness level.

Here's what we found.

Rob Gronkowski Stats

  • Born: May 14, 1989
  • Height: 6'6"
  • Weight: 270 pounds

As a player in the critical Tight End position, Rob has become one of the key players for Tom Brady to rely on. And considering his massive physical build, you can see how he has become such an unstoppable force.

Rob Gronkowski Workout Routine

Rob Gronkowski's workouts include barbell squats, leg curls, bench presses, hammer curls, cable crossovers, deadlifts, reverse cable rows, dips, burpees, and split curls.

In my experience as a fitness coach, incorporating exercises like barbell squats and deadlifts is crucial for building core strength and stability. These exercises have been fundamental in the training programs I design for athletes, especially those aiming to improve their performance in power-based sports.

Rob Gronkowski works out five days a week, even in the off-season, and that's just the part that involves weight training. One unique thing Rob does is an abs exercise in between workout sets rather than dedicating a few training days to abs.

Here’s what each day involves.

Monday Routine: Legs

man about to lift a barbell inside a gym

His Monday workout focuses on the legs, which are critical for pro football players to give them explosive speed.

  • Barbell squats (3 sets of 8 reps)
  • Dumbbell lunges (3 sets of 8 reps)
  • Calf raises (3 sets of 8 reps)
  • Deadlifts (3 sets of 8 reps)
  • Leg curls (3 sets of 8 reps)
  • Leg extension (3 sets of 8 reps)

Tuesday Routine: Arms And Chest

man lifting barbells in a close grip

Tuesday is dedicated to a chest and arms exercise routine, and you're likely to end up with jelly arms.

  • Bench press (4 sets of 8 reps)
  • Dips (3 sets of 8 reps)
  • Hammer curls (3 sets of 8 reps)
  • Overhead triceps extensions (4 sets of 8 reps)
  • Preacher EZ bar curls (3 sets of 8 reps)
  • Cable crossovers (3 sets of 8 reps)

Wednesday Routine: Back And Shoulders

man using a lat machine inside a gym

Today is all about achieving all the physical goals for the upper body to gain full strength potential.

  • Lat pulldowns (4 sets of 8 reps)
  • One-arm dumbbell rows (4 sets of 8 reps)
  • Reverse Cable rows (4 sets of 8 reps)
  • Weighted wide grip pull-ups (4 sets of 15 reps)
  • Front Raises (3 sets of 8 reps)
  • Deadlifts (3 sets of 8 reps)

Thursday Routine: Arms & Core

man doing Chest Dips

Today it's time to return to those arms and build more explosive strength for tackling and defensive pushing.

  • Close-grip incline bench press (3 sets of 8 reps)
  • Arnold press (3 sets of 8 reps)
  • Barbell curls (3 sets of 8 reps)
  • Rope triceps pushdown (3 sets of 8 reps)
  • Dips (3 sets of 8 reps)
  • Burpees (3 sets to failure)
  • Leg raises (3 sets to failure)
  • Farmers walk (3 sets to failure)

Friday Routine: Legs

shirtless man using a leg press machine in a gym

It's back to working those legs until they feel like jelly.

  • Split squats (3 sets of 8 reps)
  • Dumbbell lunges (3 sets of 8 reps)
  • Calf raises (3 sets of 8 reps)
  • Leg press (3 sets of 8 reps)
  • Leg curls (3 sets of 8 reps)

Weekend Routine:

During the season, Rob would still focus on training with some body weight exercises. He also says that weekend cross-training helps with weight management.

According to an article on the Bodybuilding website, you should aim for active rest days and not sit on the couch all day long [1].

Related Articles:

Rob Gronkowski Workout Principles

Rob Gronkowski talks a lot about his training approach in interviews. He follows the approach of high-intensity aerobic exercises and weight training taught at his family's Gronk Fitness Programming session [2].

It's like a traditional workout, but in about half the time, meaning that the aim is to keep the heart pumping and reduce the amount of downtime in between sets.

He also takes an approach to all-out intensity exercises and stability workouts, which improve Rob's agility for game time.

So, if you're planning to try the above routines, then set your time for sets and don't sit around, letting your heart rate drop before you get onto the next workout.

Mindset and Mental Training

Here's how he approaches mental training:

  • Visualization techniques: Before games and during training sessions, he practices visualizing successful plays and positive outcomes. This mental rehearsal not only enhances his confidence but also prepares him mentally for various scenarios on the field.
  • Stress management and relaxation: He incorporates mindfulness practices and relaxation techniques into his routine. These practices might include meditation, yoga, or simply spending time in nature. These activities help him maintain a balanced mental state.
  • Goal setting and motivation: He sets both short-term and long-term objectives, which guide his training regimen and career trajectory. These goals keep him focused and motivated, providing a clear roadmap for his professional journey.

Rob Gronkowski's Diet Plan

protein bar and a plate of vegetables

Rob isn't a dedicated vegetarian or vegan, but he does prefer plant-based food most of the time.

  • Breakfast: 4 to 6 egg omelet; or a large bowl of oatmeal with chia seeds and unsalted nuts
  • Snack: Large plant protein shake with almond butter
  • Lunch: A large portion of fish or chicken; quinoa or sweet potatoes; a large bowl of salad with blue cheese dressing
  • Snack: Protein bars
  • Dinner: a large portion of chicken; a large portion of steamed vegetables

And if you need some help choosing supplements to support this effort, check out our plant protein and fat burner recommendations.

"I like to go with mostly plant-based diet. I'd say about 75% and then the other 25%, just keeping it clean but eating whatever. Always making sure I get my fruits and veggies in every day."

- Rob Gronkowski

The balance in Gronkowski's diet is something I emphasize in nutritional plans for my clients. The combination of lean proteins, complex carbohydrates, and healthy fats, as seen in his diet, is ideal for supporting intensive training and recovery.

Rob Gronkowski Supplements

jug with protein shake and dumbbells, and a hand with capsules

Rob generally likes to take the natural diet approach, but sticking with this exercise and diet approach would require two types of supplements.

Plant-Based Protein Shake

According to a study in AHA Journals, most types of plant proteins don't have the full amino acid profile, and that's why it's important to choose one with a blend of different plant sources like pea and rice protein [3]. And there are plenty of products that cover the full amino acid range.

From my professional standpoint, these shakes are not only effective for muscle recovery but also offer a digestible and sustainable protein source, something I often recommend to clients who are looking for alternatives to animal-based proteins.

Fat Burner

Supporting this much muscle-building will require eating more calories [4]. Even a small surplus could lead to more fat storage. But according to a PubMed study, with the help of thermogenic fat burners, you could gain more control over your BMI [5].

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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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