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Jay-Z's Workout Routine & Diet

What does Jay-Z’s workout routine look like? 

Jay-Z is an American rapper, record producer, songwriter, and businessman. He is regarded as one of the best hip-hop artists in history and he is often named as one of the most influential rappers of all time. 

He was raised in New York and he began his musical career after he founded the record label Roc-A-Fella Records in 1995. Jay-Z is a big influence in the fitness world as well. 

Within this article, we’ll discuss Jay-Z’s workout routine, diet, and supplements: 

 

Current Stats 

  • Height: 188 cm – 6’2″
  • Weight: 83 kg – 183 pounds
  • Age: 50 years old 
  • Birthday: 4th of December, 1969 
  • Accolades: BET Awards, Winner, 2014 

 

Workout Principles

Jay-Z always makes sure that he maintains to have a great physique and to keep his mind on the right spot. His circuit exercises normally include 3-4 rounds of 

He always makes sure to maintain his hit physique and keep his mind on its right focus. 

 

Jay-Z’s Workout Routine

Jay-Z circuit exercises include 3-4 sets and 12-15 reps each. He likes to perform push-ups, lunges, dumbbell rows, triceps, cardio, and deadlifts. 

He mostly focuses on interval training, cardio, and he follows a healthy diet. 

Here is Jay-Z’s workout routine: 

 

Monday & Thursday: Total Body Circuit & Cardio Workout 

On Monday and Thursday, Jay-Z performs a total body circuit and cardio routine with a total of 12 different exercises with an average of 3-4 sets and 12-15 reps.

Here is Jay-Z’s total body circuit and cardio routine: 

1. Squat and Press (3-4 sets, 12-15 reps) 

2. Reverse Lunges (3-4 sets, 12-15 reps) 

3. Single-leg Pelvic Thrust (3-4 sets, 12-15 reps) 

4. Pushup into Side Plank (3-4 sets, 12-15 reps) 

5. Cobra Planks (3-4 sets, 12-15 reps) 

6. Reverse Dips (3-4 sets, 12-15 reps) 

7. Pike Push-Ups (3-4 sets, 12-15 reps) 

8. V-Ups (3-4 sets, 12-15 reps) 

9. Heel Touch Crunches (3-4 sets, 12-15 reps) 

10. Straight Leg Crunches (3-4 sets, 12-15 reps) 

11. Bicycle Crunches (3-4 sets, 12-15 reps) 

12. Treadmill (Sprint 1 min, Slow Jog 1 min, Intervals for 30-45 minutes)

 

Wednesday: Total Body Circuit & Cardio

On Wednesday, he hits another total body circuit and cardio routine by doing a total of 10 exercises.

Here is Jay-Z’s total body circuit and cardio: 

1. Jumping Lunges (3-4 sets, 12-15 reps) 

2. Stability Ball Curls (3-4 sets, 12-15 reps) 

3. L-Pull Ups (3-4 sets, 12-15 reps) 

4. Resistance Ball Chest Press (3-4 sets, 12-15 reps) 

5. Reverse Grip Bicep Curls (3-4 sets, 12-15 reps) 

6. Triceps Extension (3-4 sets, 12-15 reps) 

7. Shoulder Raises (3-4 sets, 12-15 reps) 

8. Twisting Planks (3-4 sets, 12-15 reps) 

9. Medicine Ball Toe Touches (3-4 sets, 12-15 reps) 

10. Treadmill (Sprint 1 min, Slow Jog 1 min, Intervals for 30-45 minutes)

 

Tuesday & Friday: Total Body Circuit & Cardio Workout 

On Tuesday and Friday, he hits a total body circuit and cardio routine by doing a total of 12 different exercises. 

Here is Jay-Z’s total body circuit and cardio routine: 

1. Overhead Medicine Ball Squat (3-4 sets, 12-15 reps) 

2. Front then Back Lunges (3-4 sets, 12-15 reps) 

3. Lunge with Twist (3-4 sets, 12-15 reps) 

4. Single-Leg Deadlifts (3-4 sets, 12-15 reps) 

5. Spiderman Pushups (3-4 sets, 12-15 reps) 

6. Bicep Curl into Shoulder Press (3-4 sets, 12-15 reps) 

7. Dumbbell Rows (3-4 sets, 12-15 reps) 

8. Triceps Pressdown (3-4 sets, 12-15 reps) 

9. Abdominal Twists (3-4 sets, 12-15 reps) 

10. Forearm Plank and Leg Lift (3-4 sets, 12-15 reps) 

11. Medicine Ball Sit Ups (3-4 sets, 12-15 reps) 

12. Treadmill (Sprint 1 min, Slow Jog 1 min, Intervals for 30-45 minutes)

 

Saturday and Sunday: Rest 

On Saturday and Sunday, Jay-Z rests. 

 

Jay-Z’s Diet 

Jay-Z’s diet is all about balance and he mostly eats healthy food.

He loves to drink smoothies and different juices, and when he consumes different food he makes sure it goes along with his workout routine. 

Here is Jay-Z’s diet: 

 

1. Breakfast

  • Egg whites 
  • Cottage Cheese 
  • Fruits 

 

2. Lunch

  • Steamed Vegetables 
  • Lean Meat 

 

3. Dinner

  • Lentils 
  • Green Salad
  • Seafood 

 

Supplements 

Jay-Z uses the following supplements to help fuel his gains:

 

Summary 

Jay-Z is an American rapper who grew up in Brooklyn’s drug-infested Marcy Projects.

After selling millions of albums with his Roc-A-Fella label he created his own entertainment company and clothing line.

Today Jay-Z is one of the most influential rappers in history.

What do you think about Jay-Z’s workout routine and diet? Leave a comment below. 

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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