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Adrian Peterson Workout Routine



Adrian Peterson's Workout Routine & Diet

What does Adrian Peterson’s workout routine look like? 

Adrian Peterson is an American football running back who today is also a free agent. In college, Peterson set the freshman rushing record with 1,925 yards in 2004. 

Peterson has also become the first freshman to finish as a runner up in the Heisman Trophy. He is regarded to be one of the best running back in NFL history. 

Within this article, we’ll discuss Adrian Peterson’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 185 cm – 6’0″
  • Weight: 98 kg – 216 pounds
  • Age: 35 years old 
  • Birthday: 21st of March, 1985 
  • Accolades: AP Most Valuable Player, Winner, 2013


Workout Principles

Adrian Peterson makes sure he stretches 4 days a week for 15 minutes with lacrosse balls, bands, and foam rollers. This is one of his most important recovery routine. 

Peterson sticks to a clean diet and he loves to book massages and supervised stretches. His intense workout routine and his strict diet have turned him into the successful running back we have seen today.


Adrian Peterson’s Workout Routine

Adrian Peterson hits the gym 5 days a week and his workout regimen is mixed into different types of compound and isolated exercises that focus on different body parts. 

Here is Adrian Peterson’s workout routine: 


Monday: Chest and Triceps

On Monday, Adrian Peterson hits a chest and triceps routine by doing a total of 9 exercises with an average of 3-4 sets and 6 reps. 

Here is Adrian Peterson’s chest and triceps routine: 

1. Flat bench press (3-4 sets, 6 reps) 

2. Incline bench press (3-4 sets, 6 reps) 

3. Dumbbell flyes (3-4 sets, 6 reps) 

4. Decline dumbbell bench press (3-4 sets, 6 reps) 

5. Cable crossover (3-4 sets, 6 reps) 

6. V-Bar or rope triceps pushdown (3-4 sets, 6 reps) 

7. Triceps dip (3-4 sets, 6 reps) 

8. Dumbbell kickback (3-4 sets, 6 reps) 

9. Standing dumbbell triceps extension (3-4 sets, 6 reps) 


Tuesday: Legs

On Tuesday, Peterson performs a leg routine by doing 7 different exercises. 

Here is Adrian Peterson’s leg routine: 

1. Straight-leg deadlift (3 sets, 6-8 reps)

2. Dumbbell bench squat (3 sets, 6-8 reps)

3. Leg press (3 sets, 6-8 reps) 

4. Seated leg curl (3 sets, 6-8 reps)

5. Dumbbell stepping lunge (3 sets, 6-8 reps)

6. Seated calf raise (3 sets, 6-8 reps) 

7. Seated leg extension (3 sets, 6-8 reps) 


Wednesday: Back and Biceps 

On Wednesday, he hits a back and biceps routine by doing a total of 9 exercises. 

Here is Adrian Peterson’s back and biceps routine: 

1. Bent-over row (3 sets, 6-8 reps)

2. Rear barbell row (3 sets, 6-8 reps)

3. Dumbbell incline row (3 sets, 6-8 reps) 

4. Lying cambered barbell row (3 sets, 6-8 reps)

5. Seated cable row (3 sets, 6-8 reps)

6. Dumbbell curl (3 sets, 6-8 reps) 

7. Concentration curl (3 sets, 6-8 reps) 

8. Hammer curl (3 sets, 6-8 reps) 

9. Wide-grip pulldown (3 sets, 6-8 reps) 


Thursday: Abs 

On Thursday, Adrian Peterson performs an abs routine. 

Here is Adrian Peterson’s abs routine: 

1. Weighted crunch (3 sets, 6 reps)

2. Decline crunch (3 sets, 6 reps)

3. Ab plate twist (3 sets, 6 reps)

4. Hanging leg raise (3 sets, 6 reps)

5. Roman chair sit-ups (3 sets, 6 reps)


Friday: Shoulders

On Friday, Peterson hits a shoulder routine by doing a total of 7 different exercises with an average of 3 sets and 6-8 reps. 

Here is Adrian Peterson’s shoulder routine: 

1. Seated military press (3 sets, 6-8 reps)

2. Barbell shrug (3 sets, 6-8 reps)

3. Alternating dumbbell raise (3 sets, 6-8 reps)

4. Incline reverse fly (3 sets, 6-8 reps)

5. Dumbbell lateral raise (3 sets, 6-8 reps).

6. Arnold press (3 sets, 6-8 reps)

7. Hang clean pull (3 sets, 6-8 reps)


Saturday and Sunday: Rest 

On Saturday and Sunday, Adrian Peterson rests and refuels with organic food. 


Adrian Peterson’s Diet 

When it comes to Adrian Peterson’s diet he likes to eat small amounts of food throughout the day. Peterson likes to eat grilled and baked food before eating fried food.

Sometimes he consumes steaks if he’s really hungry and he also consumes meal replacements shakes. 

Here is Adrian Peterson’s diet: 


1. Breakfast 

  • 4-5 eggs 
  • Low-fat bacon 


2. Snack

  • Protein shake 


3. Lunch 

  • Baked chicken 
  • Rice


4. Snack 

  • Protein shake 


5. Dinner 

  • Chicken breast 
  • Pasta


6. Snack 

  • Protein shake 



Adrian Peterson uses the following supplements to help fuel his gains:



Adrian Peterson is a well known American football player and he has won various awards for his incredible performances on the field.

We hope you enjoyed this article, and don’t forget to share this with your friends and family. 

If you enjoyed this routine, check out some of our other NFL player workout routines:

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

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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