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Usain Bolt Workout Routine

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Usain Bolt's Workout Routine & Diet

What does Usain Bolt’s workout routine look like? 

Usain Bolt is a Jamaican former sprinter and he is best known for being the greatest sprinter of all time. Bolt holds multiple records and he is a world record holder in the 100 meters, 200 meters, and 4 x 100 meters. 

He is an eight-time Olympic gold medallist and he gained worldwide fame for his double sprint victory in 2008. It takes a lot of work and patience to be an eight-time gold medallist. 

Within this article, we’ll discuss Usain Bolt’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 195 cm – 6’5″
  • Weight: 94 kg – 207 pounds
  • Age: 34 years old 
  • Birthday: 21st of August, 1986 
  • Accolades: Best Track and Field Athlete ESPY Award, Winner, 2010 


Workout Principles

Usain Bolt’s workout routine is as consistent as it is executed on a daily basis. He mostly focuses on generating propulsiveness by strengthening his muscle fibers. 

Bolt also hits many different exercises to ensure that his figure stays lean. He likes to stick to a clean and strict diet. 


Usain Bolt’s Workout Routine

Usain Bolt normally spends 90 minutes in the gym each day and his exercises are focused on improving his speed and agility while maintaining an athletic body. 

Bolt also likes to focus on core exercises and this helps him to have great muscle strength, explosiveness, as well as incredible flexibility. 

Here is Usain Bolt’s workout routine: 


Usain Bolt’s Workout Routine 

On this workout routine, Bolt hits 9 different exercises. 

Here is Usain Bolt’s workout routine: 

1. Leg Raises (3 sets, rest 30 seconds)

2. Side Sweeps (3 sets, 30 seconds)

3. Reverse Crunches (3 sets, 30 seconds)

4. Side Plank Clams (3 sets, 30 seconds)

5. Bunny Hops (5 sets, 20 reps)

6. Box Jumps (4 sets, 8 reps)

7. Bounding (3 sets, 10 reps)

8. Cable Knee Drives (3 sets, 10 reps)

9. Hanging Leg Raises (3 sets, 10 reps)


Weight Training Routine 

On this weight training routine, Usain Bolt performs a total of 10 different exercises with an average of 3 sets and 10 reps. 

Here is Usain Bolt’s weight training routine: 

Workout 1 

1. Box Jump with Medicine Ball Slam (4 sets, 5 reps)

2. Good Morning (4 sets, 8 reps)

3. Barbell Lunge (3 sets, 10 reps)

4. Sled Push (3 sets, 20 reps)

5. Barbell Landmine Exercises (3 sets, 20 reps)

Workout 2

1. Power Clean (5 sets, 3 reps)

2. Explosive Barbell Step-Ups (4 sets, 6-8 reps)

3. Romanian Deadlift (4 sets, 10 reps)

4. Sled Drag (3 sets, 20 reps)

5. Barbell Ab Rollout (3 sets, 10 reps)


Usain Bolt Speed Training

Usain Bolt likes to divide the speed into four phases involving the following drills. 

Here is Usain Bolt’s speed training routine: 

1. Starting Blocks: 10 x 2 point start for 10-20 m, 6 x 3 point start for 10-20 m, 4 x 2 block starts for 10-30 m 

2. Acceleration: 10 x 20 m with a weight vest, 5 x 15 m 2-point start using weight sleds 

3. Top End Speed: 5 x 30 m acceleration, 75 percent speed for 15-20 m, sprint for 10-15 m 

4. Deceleration: 2 x 100 m, 95 percent of 200m pace 


Usain Bolt’s Diet 

Usain Bolt likes to start his day by eating an egg sandwich, and then he spends 20 minutes in the weight room.

During the day he eats only to eat enough to have the energy for his workout and to make sure he digest fast enough.

Before he goes to sleep he consumes a lot of food, and his coach wants him to eat a lot of vegetables. 

Here is Usain Bolt’s diet: 


1. Breakfast 

  • Egg Sandwich 


2. Lunch 

  • Pasta 
  • Corned Beef 


3. Snack

  • Fruit 


4. Dinner

  • Jamaican dumplings 
  • Chicken 



Usain Bolt uses the following supplements to help fuel his gains:



Usain Bolt is the fastest person alive on this planet and in the 2012 Olympics, he set a world record of 9.63 seconds at the 100-meter dash.

Since then he has won multiple medals and will forever remain as the fastest person alive.

Don’t forget to share this article with your friends and family. 

What do you think about Usain Bolt’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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