Derrick Henry’s Workout Routine and Diet Plan

Derrick Henry is a famous American football player. He is a notable Tennessee Titans running back. His on-field performance makes him one of the best players in the NFL.

Derrick stands tall at 6 feet 3 inches and weighs around 247 pounds. Despite having such a monstrous body, his agility is like that of a tiger.

Owing to this reason, he was nicknamed King Henry after he rushed over 2000 yards in a single season in 2020.

So let’s have a detailed overview of Derrick Henry’s workout routine and diet plan.

Derrick Henry's Workout Routine and Diet Plan

Derrick Henry’s Workout Routine

Just like any other professional athlete, Henry also has to be on his toes when it comes to training. After all, that’s how his athletic performance always happens to be on point.

Derrick Henry’s workout routine is structured in a manner that allows him to train different aspects of his physique. It assists him to work on his speed, strength, and agility.

When it comes to training for strength and explosive power, Derrick relies on compound exercises. He lifts heavy weights on them and performs lower reps (around 3-5 reps) with strict form.

You can get an idea about Derrick’s strength levels from the fact that he can power clean around 350 pounds and bench press around 400 pounds.

Derrick uses a variety of training equipment in his workout sessions. Be it free weights, exercise balls, resistance bands or cables, his workout routine is always filled with exercises that are performed with different training equipment.

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Some of the most common exercises in Derrick’s workout routine are:-

  • Pullups
  • Pushups
  • Weighted squats
  • Lunges
  • Medicine ball slams
  • Cable rotations
  • Dumbbell curls
  • Dumbbell rows
  • Deadlifts
  • Bench press
  • Sled pushes and pulls
  • Jumping rope

Derrick trains 5 days a week. 2 days of the week are reserved for facilitating rest and recovery.

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So let’s find out what Derrick Henry’s workout routine for the week looks like:-

Monday- Lower Body (strength and speed work)

Strength Work

  • Squats- 4 sets of 5-8 reps
  • Hex bar deadlifts- 4 sets of 5-8 reps
  • Lunges- 4 sets of 8-12 reps
  • Split squats- 4 sets of 8-12 reps

Speed Work

  • Sprinting- 20 minutes

Tuesday- Cardio


  • Elliptical- 10-20 minutes


  • Footwork drills
  • Uphill speed drills

Wednesday- Upper Body

  • Power cleans- AMRAP
  • Bench press- AMRAP

Thursday- Sprint Work

  • Running with football
  • 20 yards uphill sprints

Friday- Upper Body

  • Power cleans- AMRAP
  • Bench press- AMRAP

Saturday and Sunday- Active Recovery and Rest

At the end of his training sessions, Derrick makes sure to stretch out his muscles well by performing light yoga. At times, he also chooses to go for an ice bath to facilitate additional recovery.


Derrick’s cardio sessions primarily involve running and sprinting. Both of them not only keep his cardiovascular endurance in check but also improve his athletic performance.

He chooses to run/sprint either on the treadmill or a running track. It serves to subject his body to a decent amount of speedwork.

Derrick also performs certain footwork drills in his cardio sessions.


Derrick has always given periods of rest and recovery their due importance. After all, that’s what facilitates the rebuilding of muscles.

Derrick’s recovery sessions involve performing yoga and stretching. Both of them stretch/relax his muscles well and also keep his body flexible.

He also relies on recovery methods like dry needling and ART (active release therapy) to get rid of any kind of muscle tension or muscle soreness which can lead to an injury.

Off-Season Training

Being quite passionate about maintaining his elite fitness levels, Derrick ensures to train during his off-season as well. Even though his off-season training doesn’t happen to be as intense as his on-season training, it is effective enough to keep him in shape.

Uphill sprint work happens to be an important exercise in his off-season training routine. It has a significant impact on improving his on-field skills.

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Derrick Henry’s Diet Plan

Derrick Henry's Diet Plan

Derrick is quite disciplined with his eating habits. He is well aware of his daily nutritional goals and eats in accordance with them.

Usually, Derrick relies on a high-protein low-carb diet plan. His carb intake comes only from sources of complex carbs. To increase the amount of fiber in his diet plan, Derrick includes plenty of raw vegetables and fresh fruits in it.

Derrick Henry’s diet plan is designed by the dietician of the Titans. He also has a private chef who takes care of his daily nutritional intake and prepares his meals accordingly.

To feed his body adequately, Derrick consumes around 3500 calories in a day. He does so by having 3-4 meals.

Now, let’s find out what all food items are there in Derrick Henry’s daily meal plan:-

Meal 1- Breakfast

  • Oatmeal
  • Protein shake with greens
  • Scrambled eggs
  • Fresh fruits
  • 3 glasses of milk

Meal 2- Lunch

  • Mashed potatoes
  • Grilled chicken
  • Green salad
  • 3 glasses of milk

Meal 3- Dinner

  • Brown rice
  • Pasta with shrimp
  • Vegetables
  • Grilled steak
  • 3 glasses of milk

Derrick always ensures to drink at least a gallon of water every day. Doing so keeps his body adequately hydrated. He also consumes milk owing to its rich calcium content, which strengthens his bones.

Off-season diet

In the off-season, the fitness regime of Derrick is focused on facilitating lean muscle gains, along with burning off excess fat from his frame. Hence, his off-season diet plan is structured in a manner to serve that purpose.

His off-season diet plan also has plenty of fruits, especially bananas which he likes having in each of his meals.

Cheat Meal

You may find it hard to believe, but it’s a fact that Derrick likes to enjoy cheat meals once in a while. Doing so satisfies his taste buds and brings the much-needed change to his diet plan.

Derrick isn’t afraid to enjoy his favorite food items in his cheat meals. This is because he trains hard enough to burn off all the excess calories.

Derrick Henry’s Supplements

Being an athlete, Derrick has to ensure that his nutrition plan is on point. That means he can’t afford to compromise on the consumption of certain micro- or macronutrients.

To counter such a scenario, the use of supplements becomes imperative. And owing to this reason, Derrick also has certain supplements in his nutrition plan.

Derrick Henry’s supplements stack includes the following:-

  • Whey protein
  • Multivitamin

Derrick consumes a few whey protein shakes a day to meet his daily protein requirements. Its fast-digesting properties make it an ideal option for post-workout nutrition.

He takes a multivitamin supplement to fetch his body certain micronutrients. Its consumption also counters nutritional deficiencies.

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Wrapping Up

So this was all about Derrick Henry’s workout routine and diet plan. Getting inspired by his fitness regime is quite natural. But we would not recommend you to follow it as it is.

Derrick is a world-class athlete who has numerous a of training experience. If you copy his workout routine, it may be too much for you.

Hence, we would recommend you to modify it in accordance with your training goals and experience. That way, you would be able to gain optimum results.