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Kobe Bryant Workout Routine

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Kobe Bryant's Workout Routine & Diet

What did Kobe Bryant’s workout routine look like? 

Kobe Bryant was an American former basketball player and he was one of the most successful and popular basketball players of his time. 

Bryant became one of few players that were drafted into the NBA directly from high school. He set multiple records and received many an award. 

Within this article, we’ll discuss Kobe Bryant’s workout routine, diet, and supplements:  


Current Stats 

  • Height: 198 cm – 6’6″
  • Weight: 96 kg – 212 pounds 
  • Age: 41 years (1978-2020) 
  • Birthday: 23rd of August, 1978 
  • Accolades: NBA Most Valuable Player Award, Winner, 2008 


Workout Principles

Kobe Bryant had a unique way of training during his off-season which is best known as the 666 workouts. The name of the workout comes from Bryant because he worked out 6 days a week, 6 hours a day, and 6 months a year. 

This 6-hour routine is divided into 2 hours of basketball skills, weightlifting, and track work. 


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Kobe Bryant Workout Routine

Kobe Bryant was known for having an insane training method. When he was off the basketball court his main focus was to increase stamina and strength by doing lots of weight training. 

As mentioned above, he used to work out six days a week. Bryant generally performed 8-12 reps per exercise which is the best spot for reaching muscle hypertrophy. 

Here is Kobe Bryant’s workout routine: 


Monday and Thursday: Upper Body

On Monday and Thursday, Kobe Bryant performed an upper-body routine by doing 6 different exercises.

Here is Kobe Bryant’s upper body routine: 

1. Bench press (3-4 sets, 8-12 reps)

2. Lat pulldowns (3-4 sets, 8-12 reps)

3. Incline press (3-4 sets, 10-12 reps)

4. Military press (3-4 sets, 8-12 reps)

5. Bicep curls (3-4 sets, 10-12 reps)

6. Iso hold push-ups (3-4 sets, 10-12 reps)


Tuesday and Friday: Olympic Lifts

On Tuesday and Friday, he hit an Olympic lift routine by doing 6 different exercises. 

Here is Kobe Bryant’s Olympic lift routine: 

1. Stiff legged Deadlift (3-4 sets, 8-12 reps)

2. Romanian Deadlift (3-4 sets, 10-12 reps)

3. Clean Pulls (3-4 sets, 8-12 reps)

4. Lateral Dumbbell Raises (3-4 sets, 8-12 reps)

5. Bar dips (3-4 sets, 8-12 reps)

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


Wednesday and Saturday: Lower Body

On Wednesday and Saturday, Bryant performed a lower body routine by doing a total of 5 different exercises with an average of 3 sets and 10 reps. 

Here is Kobe Bryant’s lower body routine: 

1. Back squat/Front squat (3-4 sets, 10-12 reps)

2. Leg curls (3-4 sets, 10-12 reps)

3. Leg extensions (3-4 sets, 8-12 reps)

4. Calf raises (3-4 sets, 10-12 reps)

5. Abs crunches (3-4 sets, 10-12 reps)


Sunday: Rest 

On Sunday, Kobe Bryant recovered from his workout. 


Kobe Bryant Diet 

Kobe Bryant followed a strict diet, and The Lakers hired a nutrition consultant that helped all the players to stick to a healthy and clean diet. The diet features grass-fed animal protein and vegetables.

Kobe Bryant drank a ton of water to stay hydrated, and to maintain his energy levels, and avoid cramps during his intense workouts.

Here is Kobe Bryant’s diet: 


1. Breakfast

  • Green Tea
  • Egg omelet
  • Fruits
  • Oatmeal 


2. Lunch 

  • Green Vegetables
  • Olive oil
  • Wild-caught fish 


3. Dinner 

  • Quinoa
  • Lean protein 



Kobe Bryant used the following supplements to help fuel his gains: 



Kobe Bryant was an amazing basketball player and he is regarded to be one of the best players in NBA history.

Bryant was a proud winner of 15 times All-Star and 4 All-Star MVP awards between the years 2002, 2007, 2009, and 2011. He has inspired millions and has proved his tyrant many times for the world. 

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

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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