Connor Murphy’s Workout Routine & Diet Plan

Connor Murphy has earned a name for himself in the fitness industry. Apart from being a bodybuilding champ, he is also a fitness icon and a social media sensation.

Connor has created the Adonyx workout system for men. This training module is targeted toward making men strong and muscular with weightlifting and bodybuilding exercises.

Connor’s aesthetic physique has set new standards in the fitness community. So what goes into Connor Murphy’s workout routine and diet plan? This post is going to answer that question for you. Let’s dive in to know more about it.

Connor Murphy's Workout Routine & Diet Plan

Connor Murphy’s Workout Principles

Connor has an impeccable physique and he has dedicated a considerable amount of time to building it. He still follows a well-structured workout program that facilitates lean muscle gains and fat loss.

Connor Murphy’s workout plan is all about sticking to the basic exercises which facilitate maximum strength and muscle gains. Compound exercises like the bench press, squats, overhead presses, deadlifts, barbell rows, etc. have a prominent position in his workout routine.

Connor Murphy’s Workout Routine

Even though Connor’s exercise routine has a major share of big compound exercises, he also includes a few isolation exercises to adequately train his smaller muscle groups. Especially, when Connor is prepping up for a competition, he focuses more on performing isolation exercises to make his muscles look more ripped and defined.

To train his muscles adequately along with providing them with ample periods of rest and recovery, Connor follows a conventional bro-split. He hits each of his muscle groups once a week with a high-volume approach.

A high-volume training program fetches Connor with the best results in terms of muscle building. Hitting the gym five days a week, Connor ensures to hit each of his muscle groups with numerous exercises. The rep range on almost all his exercises stays in between 10-12 repetitions.

Connor Murphy’s training routine for the week looks like the following:-

Connor Murphy's Workout Routine


Monday- Chest

  • Flat barbell/dumbbell bench press- 4 sets of 10 reps
  • Incline dumbbell bench press- 4 sets of 10 reps
  • Weighted chest dips- 5 sets of 10-12 reps
  • Landmine chest squeezes supersetted with cable flyes- 4 sets of 12 reps
  • Incline bench dumbbell flys- 5 sets of 10-12 reps
  • Cable crossovers- 5 sets of 10-12 reps
  • Peck deck flys- 5 sets of 10-12 reps

Tuesday- Shoulders

  • Standing dumbbell press (single-arm)- 3 sets of 10-12 reps
  • Seated dumbbell overhead press- 4 sets of 10 reps
  • Machine overhead press- 4 sets of 10 reps
  • Front dumbbell raises- 3 sets of 12 reps
  • Plate raises (with a 45-pound plate)- 3 sets of 12 reps
  • Lateral raises- 3 sets of 10-12 reps
  • Lying single-arm dumbbell raise- 3 sets of 10-12 reps
  • Rear delt flys- 3 sets of 12-15 reps
  • Reverse pec dec flys- 4 sets of 10 reps

Wednesday- Back and Arms

  • Deadlifts- 4 sets of 10 reps
  • Wide-grip lat pulldowns- 3 sets of 10-12 reps
  • Barbell rows- 3 sets of 8-10 reps
  • T-bar rows- 3 sets of 8-10 reps
  • Cable rows- 3 sets of 8-10 reps
  • Dumbbell shrugs- 3 sets of 10-12 reps
  • EZ-bar preacher curls- 3 sets of 12 reps
  • Cable tricep pushdowns- 3 sets of 12 reps

Thursday- Legs

  • Barbell squats- 3 sets of 8-12 reps
  • Stationary lunges- 4 sets of 8 reps on each leg
  • Bulgarian split squat- 3 sets of 8-10 reps
  • Seated leg press- 3 sets of 10-12 reps
  • Seated reverse leg curls- 3 sets of 12 reps
  • Leg extensions- 3 sets of 12 reps
  • Standing calf raises- 3 sets of 12-15 reps

Friday- Abdominals

  • Bodyweight crunches- 5 sets of 20 reps
  • Cable crunches- 3 sets of 20 reps
  • Decline sit-ups- 3 sets of 12-15 reps
  • Oblique crunches with medicine ball- 3 sets of 15 reps on each side
  • Leg raises- 4 sets of 20 reps
  • Ab rolls- 3 sets of 10 reps

Saturday and Sunday- Rest

When it comes to weight selection, Connor prefers to choose moderate-heavy weights. This allows him to focus more on muscle contraction and also keeps his exercise form on point. It assists him in establishing a better mind-muscle connection. He seldom chooses to lift super heavy weights.

To ensure that his muscles get their fair share of rest from his intense high-volume workout sessions, Connor’s weekends are dedicated to rest and recovery. He doesn’t train on the weekends giving his body sufficient time to recuperate and grow.

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Connor Murphy’s Diet Plan

Connor Murphy's Diet Plan

In his fitness journey, Connor has always gone through bulking and cutting phases. The former serves him well in the off-season whereas the latter serves him when he preps up for a competition.

Connor Murphy’s diet plan varies based on whether he is bulking or cutting. In both cases, he includes plenty of whole food items in his diet plan.

Some of Connor’s most preferred whole food items are eggs, chicken, sweet potatoes, pasta, avocados, oatmeal, canned tuna, Greek yogurt, corn tortillas, and juice. Irrespective of whether he is bulking or cutting, you can easily find these food items in his diet chart.

Connor Murphy’s Bulking Diet Plan

Connor Murphy’s meal plan for the day in his bulking phase has been listed below. Let’s have a look at it:-

Meal 1

  • 1½ cups mixed fruits
  • 2 cups of oatmeal

Meal 2

  • Tuna pasta salad (made with 1 can of tuna, 2 cups of elbow pasta, 6 tablespoons of light mayonnaise, onions, and topped with parmesan cheese

Meal 3

  • 1 cup of chocolate flavor almonds

Meal 4

  • 6 tortillas
  • 6 whole eggs

Meal 5- Post-workout meal

  • 1 scoop of whey protein
  • 1 cup of mini wheat cereal

Meal 6

  • Salmon salad (made with 1 can of canned salmon, ¼ cup of sunflower seeds, romaine lettuce, 2 tablespoons of ginger sesame dressing)

Connor Murphy’s Cutting Diet Plan

When Connor is in his cutting phase, he relies on a high-protein diet plan. This not only keeps his body in an anabolic state but also helps him in avoiding hunger pangs.

In his cutting phase, Connor eats around 6 small meals in a day. His meal plan for the day looks like the following:-

Meal 1

  • 2 whole eggs
  • 80 grams of oatmeal
  • 100 grams of mixed fruits
  • ½ scoop whey protein

Meal 2

  • Mixed vegetables
  • 1 can of tuna with 2 tablespoons of mayonnaise
  • 90 grams whole grain pasta

Meal 3

  • 28 grams of almonds
  • 100 grams of mixed fruits
  • 2 cups of plain Greek yogurt

Meal 4- Pre-workout meal

  • Lentils or brown rice
  • Spinach
  • Soy sauce

Meal 5- Post-workout meal

  • 8 oz grilled chicken breast
  • 230 grams of oatmeal

Meal 6

  • 100 grams turkey
  • Omelet with four eggs
  • Mixed vegetables

Connor has always been pretty disciplined about sticking to his nutrition plan. But at times he relishes eating out which satiates his taste buds.

Connor always keeps a track of his macros. He ensures to get adequate amounts of proteins, carbs, and fats in each of his meals.

Connor Murphy’s Supplements

Apart from training intensely, Connor also ensures to feed his body in a manner that all of its nutritional requirements are met. To serve that purpose, he even includes a few supplements in his nutrition plan.

Connor Murphy’s supplements stack includes the following:-

  • Whey protein
  • Multivitamins

The above-mentioned supplements assist in boosting muscle recovery and growth. They also aid in avoiding hunger pangs and fetching the body with essential nutrients that at times are quite deficient in whole food items.

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Final Words

Before you start to emulate Connor Murphy’s workout routine and diet plan as it is, we would recommend you consider your training experience. Connor has been training for a long time and he understands his body well.

If you are just starting with your fitness journey, copying Connor’s super intense high-volume workouts will wear you out in no time. Hence, we would recommend you have a clear idea about your training experience and fitness goals.

Once you have figured that out, you can structure your training routine and nutrition plan considering the info mentioned in this post as a reference. It will surely serve your best interests.