Workout Routines
Rob Gronkowski Workout Routine
What does Rob Gronkowski’s workout routine look like?
Rob Gronkowski is an American football player for the Tampa Bay Buccaneers of the NFL. Gronkowski is a three-time Super Bowl Champion. He is also a five-time Pro Bowl selection.
He played college football at the University of Arizona and he has won multiple awards, and he has been named Sporting News and Rivals.com Freshman All American.
Within this article, we’ll discuss Rob Gronkowski’s workout routine, diet, and supplements:
Current Stats
- Height: 198 cm – 6’4″
- Weight: 120 kg – 264 pounds
- Age: 31 years old
- Birthday: 14th of May, 1989
- Accolades: 3× Super Bowl Champion
Workout Principles
Rob Gronkowski’s workout regime enables him to be an excellent player that Tom Brady can rely on. He always makes sure that he works out in a gym with weight training.
On Saturday and Sunday, he has an “active rest” where he engages in other sports and outdoor activities. He also sticks to a clean and strict diet.
Recommended Supplement Stack
Rob Gronkowski Workout Routine
Rob Gronkowski’s workout makes him a superior athlete. He normally works out 5 days a week during the off-season.
Gronkowski picks a back or ab exercise in between each set of exercises and does 10 to 20 reps before resuming.
Here is Rob Gronkowski workout routine:
Monday: Chest and Arms
On Monday, Rob Gronkowski hits 7 different exercises with an average of 3 sets.
Here is Rob Gronkowski’s chest and arms routine:
1. Bench Press (4 sets, 10 reps)
2. Machine Pec Fly (3 sets, 12 reps)
3. Skull Crushers (3 sets, 20 reps)
4. Explosive Close-Grip Bench Press (3 sets, 10 reps)
5. Dips (3 sets, 12 reps)
6. Burpees (1 set, 10 reps)
7. Sprint (10 sets, 100 meters)
Tuesday: Legs & Calves
On Tuesday, Gronkowski hits 5 different exercises.
Here is Rob Gronkowski’s legs and calves routine:
1. Step Ups (3 sets, 10 reps)
2. Barbell Squats (3 sets, 8 reps)
3. Lunges (3 sets, 15 reps)
4. Calf Raise (3 sets, 12 reps)
5. Agility Drills (3 sets)
Wednesday: Abs
On Wednesday, he performs 5 different exercises with an average of 1 set.
Here is Rob Gronkowski’s abs routine:
1. Plank (3 sets, 1 minute)
2. Toe Touch (1 set, 50 reps)
3. Bicycle Crunches (2 sets, 25 reps)
4. Side Plank (1 set, 30 seconds)
5. Med Ball Toss (1 set, 30 seconds)
Thursday: Chest & Arms
On Thursday, he performs 7 different exercises.
Here is Rob Gronkowski’s chest and arms routine:
1. Dumbbell Bench Press (3 sets, 8 reps)
2. Dumbbell Incline Bench Press (3 sets, 8 reps)
3. Dumbbell Bicep Curls (3 sets, 10-15 reps)
4. Dumbbell Shrugs (3 sets, 8-12 reps)
5. Pullups (3 sets, 10 reps)
6. Pushups (3 sets, 20 reps)
7. Shuttle Run (10 sets, 15 yards)
Friday: Legs & Calves
On Friday, Gronkowski hits 5 different exercises with an average of 3 sets and 12 reps.
Here is Rob Gronkowski’s legs and calves routine:
1. Barbell Squats (3 sets, 12 reps)
2. Side Lunges (3 sets, 12 reps)
3. Standing Calf Raise (3 sets, 12 reps)
4. Hamstring Curl (3 sets, 10 reps)
5. Jogging Stadium Stairs (To the top)
Saturday and Sunday: Rest
On Saturday and Sunday, Rob Gronkowski rests.
Rob Gronkowski Diet
Rob Gronkowski sticks with a plant-based protein shakes with almond butter, fruit, and chia seeds.
When he wants to recover after his workouts he likes to consume veggies, chicken, and sweet potatoes.
Here is Rob Gronkowski’s diet:
1. Breakfast
- Oatmeal
- Egg
2. Lunch
- Brown rice
- Chicken
3. Snack
- Protein shake
4. Dinner
- Burger
- Salad
5. Snack
- Protein shake
Supplements
Rob Gronkowski uses the following supplements to help fuel his gains:
Summary
Rob Gronkowski “Gronk” has been known as one of the strongest players in the NFL.
Gronkowski has made a total of 18 touchdowns and he has made it into the NFL history by taking his team to victory through touchdowns. Don’t forget to share this article with your loved ones.
If you enjoyed this routine, check out some of our other NFL player workout routines:
- Colin Kaepernick Workout Routine
- Cam Newton Workout Routine
- Adrian Peterson Workout Routine
- Tom Brady Workout Routine
- Aaron Rodgers Workout Routine
- Drew Brees Workout Routine
- Russell Wilson Workout Routine
