Gabe Kapler’s Workout Routine and Diet Plan

Gabe Kapler is one of the most celebrated baseball players of all time. He used to play in the major leagues for the Tigers. Owing to his phenomenal on-field skills, he was nicknamed Hebrew Hammer.

Aftter getting retired as a player, Gabe went on to become a coach. Gabe is currently the manager of the San Francisco Giants and he has also made the team set a franchise record of 107 wins along with winning the NL West title.

Right from the beginning of his career as an athlete, Gabe has always been in great shape. All thanks to his fitness regime and his dedication to following it religiously.

So let’s get to know more about Gabe Kapler’s workout routine and diet plan.

Gabe Kapler's Workout Routine and Diet Plan
Gabe Kapler / Instagram

Gabe Kapler’s Workout Routine

Training has always been a significant part of Gabe’s lifestyle. He used to train quite intensely during his career as an athlete. But after retiring from the sport he modified his workout routine a lot.

Earlier he used to spent around 11 hours in the gym per week. At present, he trains only 4 hours a week. His current exercise routine consists of numerous compound exercises that target his different muscle groups in their execution.

Gabe Kapler’s current workout routine for the week looks like the following:-

Gabe Kapler's Workout Routine

Monday- Workout A

  • Squats- 5 sets of 5 reps
  • Overhead presses- 5 sets of 5 reps
  • Deadlifts- 5 sets of 5 reps

Wednesday- Workout B

  • Squats- 5 sets of 5 reps
  • Bench presses- 5 sets of 5 reps
  • Bent-over rows/weighted pull-ups- 5 sets of 5 reps

Friday- Workout A

  • Squats- 5 sets of 5 reps
  • Overhead presses- 5 sets of 5 reps
  • Deadlifts- 5 sets of 5 reps

Gabe keeps on repeating this cycle as he progresses through the weeks (ABA in week 1, BAB in week 2, and so on). He performs 5 sets of the above-mentioned exercises and hits 5 reps on each of them building up the weight as he moves from 1 set to another.


Apart from weight training, Gabe likes to perform sprinting. It not only serves to be a great cardiovascular exercise but also works on enhancing explosive power. He says,

“I use the sprint workout to maximize fat burn and build and maintain speed.”

Gabe’s sprinting routine looks like the following:-

  • 50-yd sprint at 75% intensity x 2 sets
  • 100-yd spring at 100% intensity x 4 sets
  • 60-yd sprint at 100% intensity x 4 sets
  • 40-yd sprint at 100% intensity x 4 sets

Gabe performs his sprinting routine 1-2 times a week. Such an intense cardio routine plays a pivotal role in keeping Gabe’s overall fat percentage to single digits.

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A post shared by Gabe Kapler (@gabekapler)


Warm Up and Cool Down

Gabe goes through a well-structured warm-up routine at the start of his training sessions. It allows his body to get prepped up to take the load of his workouts. His warm-up routine consists of the following exercises:-

  • Jogging- 400 yards
  • High-knees- 20 yards
  • Side shuffles- 20 yards
  • Butt kickers- 20 yards
  • Skips- 20 yards

For his cool-down routine, Gabe chooses to either jog or brisk walk for 400 yards.


Being a former athlete, Gabe understands the importance of stretching pretty well. Hence, he always performs some sort of stretching exercises as a part of his workout routine.

Stretching not only relaxes his muscles but also keeps his body flexible and agile. This in turn boosts his overall athletic conditioning.

Staying Consistent

According to Kapler, consistency is of utmost importance. He claims that even if one chooses to stick to performing simple exercises like pull-ups, push-ups, and sit-ups with consistency, he will be able to derive great results over time.

Kapler has always been consistent with following his workout routine and this in turn has kept him in great shape over the years.

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Gabe Kapler’s Diet Plan

Gabe Kapler's Diet Plan
Gabe Kapler / Instagram

Kapler’s ripped abs are a clear indication of his good eating habits. He ensures to eat nutritious food items almost every single time.

  • Gabe Kapler’s diet plan has high amounts of proteins, moderate amounts of fats, and the least amount of carbs.
  • When it comes to eating chicken, Kapler eats every part of it including the soft and edible bones. He claims that bones have a decent amount of nutritious bone marrow. And hence, there is no point in wasting them.
  • His diet chart has plenty of organic greens that fetch his body vital vitamins and minerals.
  • Gabe’s protein intake comes from eggs, wild salmon, and ground beef.

He claims that consuming eggs not only ups his protein intake but also keeps him full for longer periods.

Talking about his carb intake, it comes from oatmeal, sweet potatoes, and Ezekiel sprouted bread.

Gabe Kapler’s meal plan consists of 5 major meals. Let’s get to know what all food items are included in each of them:-

Meal 1- Breakfast

  • Eggs
  • Peanut butter
  • Ezekiel bread
  • Coffee

Meal 2- Mid-morning snack

  • Salad
  • Fruits

Meal 3- Lunch

  • Rice
  • Chicken or Tuna
  • Mushroom
  • Kale

Meal 4- Evening snack

  • Eggs
  • Celery
  • Salad with olive oil

Meal 5- Dinner

  • Salmon or Ground beef
  • Veggies
  • Salad
  • Dry wine

In order to keep his body well-hydrated, Gabe also ensures to drink plenty of water throughout the day.

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A post shared by Gabe Kapler (@gabekapler)


What ‘NOT’ to Eat?

Kapler has numerous food items in his nutrition plan. But at the same time, there are certain food items that he avoids consuming. Those include refined sugar, processed meats, processed grains, and junk foods.

He also stays away from food items that have artificial additives and chemical ingredients in them.

Gabe Kapler’s Supplements

Gabe claims that supplements must be used sparingly. They are not a substitute for whole food items. They just supplement those nutrients that are challenging to be derived from whole food items.

Gabe Kapler’s current supplements stack only includes the following:-

  • Coconut oil

Gabe uses coconut oil for almost everything. It contains medium-chain triglycerides that promote weight loss, burn fat, improve cognition, and keep his overall health in check.

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Wrapping Up

It wouldn’t be an exaggeration to say that Gabe is nothing less than a super athlete. He has maintained his insane levels of physical fitness over the years with his well-structured workout routine and diet plan.

And if you too are feeling inspired by him, you must design a fitness regime for yourself and follow it consistently. The info that is mentioned in this post will assist you to get that done.

So get started to work towards building your body that not only looks great but also performs well, just like that of Gabe Kapler.