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Rob McElhenney Workout Routine

Emmy Wallin

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Rob Mcelhenney's Workout Routine & Diet

What does Rob McElhenney’s workout routine look like? 

Rob McElhenney is an American actor, producer, director, and screenwriter who was born on the 14th of April, 1977. He is best known for portraying the role of Ronald McDonald on the series ‘It’s Always Sunny in Philadelphia’. 

When he was 21 years old, he wrote his debut script and it was later optioned with Paul Schrader. After his graduation, he moved to Los Angeles. In 2004, he met Glenn Howerton and Charlie Day in New York while shooting a horror film. In 2019, McElhenney made a cameo appearance as an extra in the eighth season of ‘Winterfell’.

Within this article, we’ll discuss Rob McElhenney’s workout routine, diet, and supplements: 

 

Current Stats

  • Height: 175 cm – 5’9″
  • Weight: 74 – 79 kg – 165-175 pounds 
  • Age: 43 years old 
  • Birthday: 14th of April, 1977 
  • Accolades: IGN Summer Movie Awards, Nominated, 2018 

 

Workout Principles

McElhenney hits the gym around 6 times each week and he likes to focus on hitting body parts such as legs twice a week. He stated: 

“I’m gonna break it down for you, because it’s actually quite simple, and anybody can do this. Anybody on the planet can do this. First thing’s first: if you have a job like a 9-5 job, quit that. Do you like food? Forget about that. Because you’re never going to enjoy anything you eat. Alcohol? Sorry. That’s out.”

 

Rob McElhenney Workout Routine 

Rob McElhenney has advised people that are determined to get in shape to stop their regular 9-5 job because it gets in the way to get a healthy lifestyle. He means that if you’re serious about being in a great physique you have to forget about your normal routines.

He recommends working out with a personal trainer and he also advises to hit different gym sessions. When it comes to his workout routine he hits the gym around 6 times each week. 

Here is Rob McElhenney’s workout routine: 

 

Monday: Push Day

On Monday, Rob McElhenney hits a push routine by doing a total of 7 exercises with an average of 5 sets. 

Here is Rob McElhenney’s push routine: 

1. Bench Press (5 sets, 15 reps)

2. Bench Press (1 set to failure)

3. Seated Shoulder Press (3 sets, 25 reps) 

4. Weighted Tricep Dips (3 sets, 30 reps) 

5. Standing Cable Crossovers (5 sets, 50 reps) 

6. Cable Tricep Extensions (5 sets, 50 reps) 

7. Seated Dumbbell Raises (5 sets, 50 reps) 

 

Tuesday: Pull Day

On Tuesday, McElhenney performs a pull routine. 

Here is Rob McElhenney’s pull routine: 

1. Barbell Deadlifts (5 sets, 10 reps) 

2. Barbell Deadlifts (until failure)

3. Weighted Chin-Ups (3 sets, 25 reps) 

4. Chest Supported Rows (3 sets, 30 reps) 

5. Shrugs (5 sets, 50 reps) 

6. Standing Barbell Curls (5 sets, 50 reps) 

7. Standing Cable Reverse Fly (5 sets, 50 reps) 

 

Wednesday: Leg Day

On Wednesday, he hits a legs routine by doing a total of 7 different exercises.

Here is Rob McElhenney’s legs routine: 

1. Back Squat (5 sets, 15 reps) 

2. Back Squat (1 set to failure)

3. Barbell Good Mornings (3 sets, 25 reps) 

4. Leg Press (3 sets, 30 reps) 

5. Reverse Hyperextension (5 sets, 50 reps) 

6. Seated Leg Curl (5 sets, 50 reps) 

7. Seated Calf Raise (5 sets, 50 reps9 

 

Thursday: Push Day

On Thursday, he hits another push routine. 

Here is Rob McElhenney’s push routine: 

1. Standing Overhead Press (5 sets, 15 reps)

2. Standing Overhead Press (1 set to failure)

3. Incline Bench Press (3 sets, 25 reps) 

4. Close Grip Bench Press (3 sets, 30 reps)

5. Seated Machine Fly (5 sets, 50 reps)

6. Standing Tricep Pushdown (5 sets, 50 reps)

7. Standing Cable Lateral Raises (5 sets, 50 reps) 

 

Friday: Pull Day

On Friday, McElhenney hits another pull routine by doing a total of 7 different exercises with an average of 5 sets. 

Here is Rob McElhenney’s pull routine: 

1. Barbell Snatch Grip Deadlift (5 sets, 15 reps) 

2. Barbell Snatch Grip Deadlift (1 set to failure) 

3. Barbell Rows (3 sets, 25 reps)

4. Weighted Pull-Ups (3 sets, 30 reps)

5. Single Arm Rows (5 sets, 50 reps) 

6. Incline Dumbell Curl (5 sets, 50 reps)

7. Seated Machine Reverse Fly (5 sets, 50 reps) 

 

Saturday: Leg Day

On Sunday, McElhenney hits another leg routine by doing a total of 7 different exercises.

Here is Rob McElhenney’s legs routine: 

1. Front Squat (5 sets, 15 reps) 

2. Front Squat (1 set to failure) 

3. Romanian Deadlifts (3 sets, 25 reps) 

4. Barbell Hip Thrusts (3 sets, 30 reps) 

5. Romanian Deadlifts (25 reps) 

6. Dumbbell Lunges (5 sets, 50 reps)

7. Seated Leg Extensions (5 sets, 50 reps)

8. Hanging Leg Raises (5 sets, 50 reps) 

 

Sunday: Rest

On Sunday, Rob McElhenney rests. 

 

Rob McElhenney’s Diet

Rob McElhenney had to follow a strict diet when he had to get ripped like a superhero. It took a big team of professionals to help him prepare for his role.

His healthy diet contained products such as chicken breast, vegetables, and brown rice. When he was too lazy to cook he took help from his personal chef. 

Here is Rob McElhenney’s diet: 

 

1. Breakfast

  • Eggs 
  • Toasts 

 

2. Snack 

  • Protein shake 

 

3. Lunch 

  • Chicken breast 
  • Brown rice 
  • Leafy greens 

 

4. Snack

  • Avocados 
  • Protein shake 

 

5. Dinner 

  • Whatever his chef prepares 

 

Supplements 

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

 

Summary

This concludes Rob McElhenney’s workout routine, diet, and favorite supplements. As you can see, because of his career as an actor, he’s had to keep himself in good shape. The push, pull, leg, split is a classic, and a very good one at that; since you’re able to hit every muscle group twice per week.

What do you think about Rob McElhenney’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.

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