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Rob Gronkowski Workout Routine, Diet Plan & Supplements 

Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 22, 2022

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.

And as a personal fitness and strength coach, I'm always interested to find 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.

Quick Summary

  • Rob Gronkowski is one of the most successful Tight End players in NFL history, with four Superbowl titles to his name.
  • His workout routine involves five days of intense weight training, plus active recovery on weekends.
  • Rob also believes you can boost endurance with a clean diet that focuses on fruit and vegetables.

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 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 dedicate 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.

At the very least, you should aim for active rest days and not sit on the couch all day long [1].

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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 of all-out intensity exercises and stability workouts, which improves 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.

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

"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.

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

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.

Fat Burner

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

Are You Ready To Try Rob Gronkowski's Training Routine?

This is not one of those workout routines that you can take light-heartedly. You don't have to stick to the exact routine, but if you keep up with the pace and fix your diet, then you'll start seeing results within weeks.

It's a routine modeled on actual sports programs for professional athletes, but there's no reason anyone with access to a fully equipped weight room can't achieve the same.

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

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