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Aaron Donald Workout Routine

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Aaron Donald Workout Routine

What does Aaron Donald’s workout routine look like?

Aaron Donald is an American football defensive tackle for the Los Angeles Rams. At just 31 years old, Aaron Donald has already been regarded as one of the best defensive players of all time.

Physically, Aaron Donald is a force to be reckoned with. Many NFL fans are curious about his offseason workout routine, so we’ve completed thorough research to deliver it to you.

This post includes Aaron Donald’s social commentary, interviews he’s done, and additional information from trainers and experts in the fitness industry and the NFL.

It is not his exact workout routine but contains much of what he does in the off-season to stay in shape.


Current Stats 

  • Height:‎ 6’1″
  • Weight: 280 Pounds
  • Age: 31 Years Old
  • Birthday: May 23, 1991
  • Accolades: 2021 SuperBowl Champion, 2013 Defensive Player of the Year, Defensive Rookie of the Year, 2010 Pro Football Hall of Fame All-Decade Team, Lombardi Award


Workout Principles

As a child, Aaron Donald woke up at 4 am with his father to work out in their family basement for two hours every day. His early love for sports stuck with him throughout his life and kept him interested in training.

His dad’s tough fatherly love taught Aaron discipline in the gym and how to remain focused on his goals throughout his life.

Whether at his home gym or in the Los Angeles Rams training facility with the boys, Donald commits to being the hardest worker in the room, and his dedication to his craft shows through his physical stature and strength.


Aaron Donald’s Workout Routine

The Aaron Donald workout routine entails six days of workouts and one rest day. This is Donald’s typical training plan in the offseason as he maintains his strength and builds stamina.

Aaron explains how he finds motivation from his teammates as they are cut from the same intense cloth as he is, and he enjoys working out with other Rams players because they inspire him.

Here is Aaron Donald’s workout routine:


Monday – Abs

Aaron Donald’s ab workout is well-known by football fans and fitness buffs alike. The ab workout requires a lot of hard work and sculpts Donald’s core.

Strengthening the core leads to better balance and stability, two qualities Aaron needs to play in the NFL.

  1. Medicine ball crunch (5 sets, 20 reps)
  2. Bicycle crunches (4 sets, 20 reps)
  3. Toe touches (4 sets, 20 reps)
  4. Side plank (4 sets, 20 reps)
  5. Heel taps (4 sets, 20 reps)
  6. Plank (3 sets, hold for 1 minute)


Tuesday – Lower Body Workout

On Tuesday, Aaron Donald does a lower body workout to train his legs, glutes, and calves.

  1. Squats (4 sets, 12 reps)
  2. Deadlifts (3 sets, 10 reps)
  3. Burpees (3 sets, 10 reps)
  4. Lunges (4 sets, 20 reps)
  5. Calf raises (3 sets, 10 reps)


Wednesday – Speed and Agility

On Wednesday, Donald works on his speed and agility training, which is essential for his role as a defensive tackle.

Agility training improves balance, posture, endurance, and flexibility while preventing injuries. It’s an ideal form of exercise for Aaron Donald and his position on the field.



  1. 10 meter sprints (3 sets)
  2. 25 meter sprints (3 sets)



  1. Suicide sprints (3 sets)
  2. Agility ladder (3 sets)
  3. Burpees (3 sets, 10 reps)


Thursday – Cardio

On Thursday, Aaron Donald performs some cardio workouts. This may include running on the treadmill, riding an exercise bike, or using the elliptical machine to get his heart rate up and burn fat.


Friday – Upper Body Strength

Aaron Donald works his upper body on Fridays in an intense training session with his trainer.

  1. Bench press (4 sets, 10 reps)
  2. Military press (4 sets, 10 reps)
  3. Shrugs (3 sets, 15 reps)
  4. Dips (3 sets, 15 reps)
  5. Dumbbell curls (4 sets, 20 reps)
  6. Skullcrushers (4 sets, 20 reps)
  7. Tricep dip (3 sets, 10 reps)
  8. Tricep extensions (3 sets, 10 reps)
  9. Incline bench press (4 sets, 10 reps)
  10. Dumbbell fly (4 sets, 10 reps)


Saturday – Full Body Strength Training

On Saturday, Aaron Donald does a full body strength training workout.

  1. Box squat (4 sets, 10 reps)
  2. Split squat (4 sets, 10 reps)
  3. Dumbbell side bend (3 sets, 15 reps)
  4. Sit ups (3 sets, 15 reps)
  5. Dumbbell row (3 sets, 15 reps)
  6. Lateral raise (3 sets, 10 reps)
  7. Zottman curl (3 sets, 15 reps)
  8. Reverse lunge (4 sets, 10 reps)
  9. Plank (4 sets, 1-minute hold)
  10. Weighted sit ups (3 sets, 15 reps)


Sunday – Rest

Aaron Donald takes a rest day on Sunday to take a break from the gym and let his muscles recover. He may do some stretching or go for an easy walk outdoors.


Aaron Donald’s Diet 

Aaron Donald’s diet consists of 20 percent protein, 30 percent fat, and 50 percent carbs. This is unusual for NFL players, who typically consume up to 40 percent protein in their diets each day.

Aaron strives to eat 5,000 calories each day; to achieve this, he does a lot of eating. Aaron has a personal chef who helps ensure he gets the meals and snacks he needs each day.

He’s also closely monitored by the Los Angeles Rams dietician, Joey Blake, who he works with each week to watch his caloric intake and make any necessary adjustments.

Here is Aaron Donald’s diet:


1. Breakfast

  • 2 protein smoothies with greens
  • 5 cups of milk


2. Morning Snack

  • 2 protein smoothies
  • 5 cups of milk


3. Lunch

  • 2 protein smoothies
  • 5 cups of popcorn
  • 8 cups of rice
  • 25 ounces of lean fish, like salmon
  • 5 cups of milk


4. Afternoon Snack

  • 2 protein smoothies
  • 5 cups of popcorn
  • 5 cups of milk


5. Dinner

  • 2 protein smoothies
  • 5 cups of popcorn
  • 7 cups of rice
  • 30 ounces of fish
  • 5 cups of milk


6. Late Night Snack

  • 2 protein smoothies
  • 5 cups of popcorn
  • 5 cups of milk



While he’s training, Aaron Donald likely takes a few supplements to help his muscles recover from tough games and to keep his immune system strong.

Here are a few supplements he likely takes:



Aaron Donald is an all-pro NFL player whose future is bright, thanks to his dedication to the sport and his natural talent and abilities.

Through many struggles and life lessons, Donald has risen to the top of his football career, and there’s no stopping him.

We look forward to seeing what Aaron Donald does in the NFL and what other records he breaks.

What do you think about Aaron Donald’s workout routine and diet? Leave a comment below.

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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