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Aaron Reed Workout Routine

Hanna Walther Author Profile



Aaron Reed's Workout Routine and Diet

What does Aaron Reed’s workout routine look like?

Aaron Reed is a former professional WWE wrestler and a competitive bodybuilder with a truly impressive physical frame. Standing at over 6 feet tall, Aaron Reed is one of the tallest bodybuilders to cross the stage.

Aaron loved sports as a kid and eventually leveraged his passion for athletics to become a professional wrestler and then a bodybuilder. His physical stature is mind-blowing, gaining him attention from fans all over the world.

While we’ve done thorough research on Aaron Reed’s workout routine and diet plan, this is not his exact routine. This is a compilation of all the information we’ve found through interviews, Aaron’s commentary, and feedback from others in the industry.


Current Stats 

  • Height:‎ 6’7″
  • Weight: 295- 305 pounds
  • Age: 40 years old
  • Birthday: September 12, 1981
  • Accolades: World’s tallest bodybuilder to win a Men’s physique competition, 2001 NPC Mr. Teen Colorado, the 2010 NPC Florida State Super Heavy Weight Champion, 2011 NPC Orlando Metropolitan Men’s Physique


Workout Principles

Aaron spends between 1 and 2 hours in the gym each day. He’s learned this is the optimal amount of time that he needs to get his workout done and continue on with his day.

As a child, Aaron Reed was diagnosed with leukemia. While he was in the midst of his pro wrestling career, he had hepatitis.

Aaron Reed is no stranger to illness and hardship, yet he continues pressing on and doing his best. He applies this same perspective in the gym, always pushing himself to new limits to see what he can accomplish.


Aaron Reed’s Workout Routine

When training, Aaron prefers to aim for a high rep count, usually between 10 and 20 for particular exercises. 

Aaron draws inspiration from the greatest bodybuilders to walk the stage, like Arnold Schwarzenegger and Frank Zane. They motivated him to build his impressive physique and to compete in bodybuilding shows.

Here is the Aaron Reed workout routine:


Monday – Conditioning and Functional Training

On Monday, Aaron Reed performs a two times per day split program, where he works out once in the morning and again at night. 

AM workout:

  1. Explosive conditioning sprints — 100-yard dash, 8 times

PM workout:

  1. Hand cleans (3 sets, rep til failure)
  2. Heavy upright row (3 sets, 5 reps)
  3. Heavy shrug (5 sets, 5 reps)
  4. Calf raises (3 sets, 10 reps)
  5. Serratus hanger (2 sets, 10 reps) for two sets of 10 and
  6. Russian twist (2 sets, 25 reps)
  7. Leg raise (3 sets, 10 reps)

After he completes his second workout, Aaron spends 45 minutes working on his poses.


Tuesday – Chest, Abs, Calves

Tuesday is a heavy upper body lift for Aaron. Here’s his program:

  1. Bench press (4 sets, 10 reps)
  2. Dumbbell pullover (4 sets, 8 reps)
  3. Dumbbell fly (4 sets, 12 reps)
  4. Cable fly (4 sets, 12 reps)
  5. Push-up (4 sets, rep til failure)
  6. Dip (4 sets, rep til failure)
  7. Standing calf raises (3 sets, 10 reps)
  8. Seated calf raise (3 sets, 10 reps)
  9. Sit-up (2 sets, 25 reps)
  10. Leg raise (2 sets, 25 reps)


Wednesday – Back, Hamstrings, Serratus, Calves

Maintaining one of the most massive and balanced physiques of his generation means Aaron is powering through heavy lifts every day. Here’s his Wednesday workout:

  1. Deadlift (4 sets, 5 reps)
  2. T-bar rows (4 sets, 6 reps)
  3. Dumbbell row (3 sets, 5 reps)
  4. Heavy seated row (3 sets, 8 reps)
  5. Pull-up (3 sets, 10 reps)
  6. Lat pulldown (3 sets, 8 reps)
  7. Close grip pulldown (3 sets, 10 reps)
  8. Straight arm lat pulldown (2 sets, rep til failure)
  9. Horizontal calves (3 sets, 10 reps)
  10. Standing one leg calves (3 sets, 10 reps)


Thursday – Rest

Aaron Reed takes Thursday off to let his body rest and recover after an intense workout. 


Friday – Arms, Calves, Abs

Aaron performs another two-a-day workout on Friday, where he works out once in the morning and again in the evening.

AM workout:

  1. Explosive conditioning sprints — 100-yard dash, 8 times

PM workout:

  1. Tricep press down (2 sets, 10 reps)
  2. Skull crusher (3 sets, 10- 15 reps)
  3. One-arm overhead cable extension (3 sets, 10 reps)
  4. One-arm cable reverse curl (3 sets, 10 reps)
  5. Standing alternating dumbbell curl (4 sets, 8 reps)
  6. Preacher curl (4 sets, 8 reps)
  7. Standing one arm isolation curl (2 sets, rep til failure)
  8. Burnout donkey calf raise (3 sets, 10 reps)
  9. Standing calve (3 sets, 10 reps)

He finishes his workout on Friday with more posing practice.


Saturday – Quads and Calves

Aaron Reed starts the weekend with a heavy lift, targeting his quads and calves.

  1. Leg extension warm-up (3 sets, 10 reps)
  2. Squat (5 sets, 8-15 reps)
  3. (Start light) Hack squat (3 sets, 15 reps)
  4. Leg press (4 sets, 25 reps)
  5. One leg squat (2 sets, 15 reps)
  6. Leg extension (3 sets, 10-12 reps)
  7. Seated calf raises (4 sets, 10 reps)


Sunday – Shoulders, Neck, Abs, Calves

Maintaining a physique at over 6 feet tall requires Aaron Reed to train nearly every day in the gym. Here’s his Sunday workout:

  1. Seated dumbbell press (4 sets, 8-10 reps)
  2. Standing shoulder fly (4 sets, 20 reps)
  3. Bent-over fly (3 sets, 20 reps)
  4. Rear delt machine (3 sets, 10 reps)
  5. Sit-ups (3 sets, 15-25 reps)
  6. Leg raises (3 sets, 15-25 reps)


Aaron Reed’s Diet 

As a published author of a book about nutrition called The SuperNatural Lifestyle, Aaron knows his fair share about the food choices he should make to fuel his body and live a healthy lifestyle.

Aaron’s protein intake ranges from 350 and 400 grams each day. He tries to eat at the same time every day and focuses on eating whole foods. With nutrition coaching, Aaron applies the same advice to his life that he suggests to his clients.

Here is Aaron Reed’s diet:  

1. Breakfast 

  • Egg white omelet
  • Fresh fruit

2. Lunch 

  • Grilled chicken
  • Brown rice

3. Dinner 

  • Grass-fed burger
  • Grilled veggies



At over 6 feet tall, Aaron Reed uses supplements to support his gains and keep his energy up in the gym. Here are a few supplements Aaron takes:



As the world’s tallest bodybuilder in the Men’s physique division, Aaron Reed motivates other tall guys to try bodybuilding. Since nearly every male in the sport has the stocky solid look, Aaron felt intimidated to compete on the pro stage.

From his WWE days to his major success in bodybuilding, Aaron Reed is the perfect example of how hard work and dedication can help you achieve almost anything. Reed’s drive and focus are admirable.

What do you think about Aaron Reed’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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