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Rob Gronkowski Workout Routine

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Rob Gronkowski's Workout Routine & Diet

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 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. 


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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 



Rob Gronkowski uses the following supplements to help fuel his gains: 



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:

What do you think about Rob Gronkowski’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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