Rob Gronkowski’s Workout Routine and Diet Plan

Rob Gronkowski is one of the most renowned players in Rugby. He has played for both New England Patriots and Tampa Bay Buccaneers.

Owing to his phenomenal athletic prowess he has been a 4-time Super Bowl champion, a 4-time First Team All-Pro selection, and a 5-time Pro Bowl selection.

Apart from being an elite-level athlete who performs phenomenally on the field, Rob also has an immensely muscular and aesthetic physique. The credit for that goes to his supremely effective fitness regime.

So let’s get to know how Rob keeps his body insanely fit and athletic.

Rob Gronkowski's Workout Routine and Diet Plan
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Rob Gronkowski’s Workout Principles

Standing tall at a towering 6 feet 6 inches and weighing around 270 pounds, Rob’s presence on the field is indeed a dominating one. All thanks to his well-structured workout program that combines weight training and high-intensity aerobic exercises to turn Rob into a super-athlete.

Rob has always given immense priority to his training program. His dedication towards keeping himself supremely fit can be known from the fact that he indulges in some form of physical activity even on his rest days.

Rob Gronkowski’s Workout Routine

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Rob Gronkowski’s workout routine is primarily focused on bettering his athletic capabilities. It does so by enhancing his strength levels, cardiovascular conditioning, and overall agility.

Weight training happens to be a prominent part of Rob Gronkowski’s workout plan. It not only fetches his body with decent amounts of strength gains but also contributes significantly towards boosting his explosive strength and mind-muscle coordination.

All these collectively assist in making his on-field performance quite impressive.

Rob hits the gym 5 days a week. Let’s find out what does Rob Gronkowski’s workout routine for the week look like:-

Rob Gronkowski's Workout Routine

Monday-Chest and Arms

  • Dumbbell bench press- 4 sets of 10-12 reps
  • Pec deck flys- 3 sets of 12 reps
  • Close-grip bench press- 3 sets of 10-12 reps
  • Lying triceps extensions- 3 sets of 15-20 reps
  • Parallel bar dips- 3 sets of 12 reps
  • Burpees- 1 set of 12-15 reps
  • Sprints- 10 sets of 100 meters each

Tuesday- Legs and calves

  • Barbell back squats- 3 sets of 6-8 reps
  • Lunges- 3 sets of 12-15 reps
  • Step ups- 3 sets of 10-12 reps
  • Calf raises- 3 sets of 12-15 reps
  • Agility drills- 3 sets

Wednesday- Abs

  • Bicycle crunches- 2 sets of 25-30 reps
  • Medicine ball tosses- 1 set of 30 seconds
  • Toe touches- 1 set of 50 reps
  • Plank- 3 sets of 1 minute each
  • Side plank- 1 set of 30 seconds on each side

Thursday- Chest and Arms

  • Incline dumbbell bench press- 3 sets of 8-10 reps
  • Dumbbell bench press- 3 sets of 10-12 reps
  • Pull Ups- 3 sets of 8-12 reps
  • Pushups- 3 sets of 15-20 reps
  • Dumbbell shrugs- 3 sets of 12-15 reps
  • Dumbbell curls- 3 sets of 12-15 reps
  • Shuttle run- 10 sets of 15 yards

Friday- Legs and Calves

  • Barbell back squats- 3 sets of 10-12 reps
  • Lying hamstring curls- 3 sets of 12-15 reps
  • Side lunges- 3 sets of 12-15 reps
  • Standing calf raises- 3 sets of 12-15 reps
  • Stadium stair running- 2 sets of going up and down

Saturday and Sunday- Active Rest


Rob relies on a well-structured cardio workout routine to work on his speed, agility and cardiovascular conditioning.

However, he makes it a point to not over-perform it.

In order to get his heart rate up, at times Rob prefers performing bodyweight exercises (such as push-ups and bodyweight squats) for as many reps as possible.

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No Off-Season

Being quite passionate about keeping himself insanely fit, Rob doesn’t have any off-seasons. So even when he isn’t prepping up for an upcoming match, he ensures to train his butt off 5-6 days a week without fail.

Active Rest

Just like most of us, even Rob likes to have his days off on weekends. But that doesn’t mean he just lays on the couch the whole day.

Instead, on his rest days, Rob likes to play some kind of sport such as volleyball, basketball or indulge in some form of physical activity like swimming or riding a bike.

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Rob Gronkowski’s Diet Plan

Rob Gronkowski's Diet Plan
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Rob always keeps his body in a top-notch condition. Apart from his intense training regime, his nutrition plan also plays a pivotal role in contributing towards it.

Rob Gronkowski’s diet plan has high amounts of carbs and proteins, and medium-low amounts of fats.

Rob’s nutrition plan has numerous healthy food items such as fresh vegetables, whole grains, wild salmon, oatmeal, grass-fed beef, egg whites, almond butter, avocados and limited amounts of fruits.

Even though Rob isn’t a full-fledged vegetarian or vegan, he usually prefers plant-based foods over animal products. He had claimed once:-

“I like to go with a mostly plant-based diet. I’d say about 75% and then the other 25%, just keeping it clean but eating whatever. Always making sure I get my fruits and veggies in every day.”

Rob Gronkowski’s daily meal plan consists of 5-6 meals. Let’s find out what all food items are included in each of them:-

Meal 1- Breakfast

  • Omelet (made of 4-6 eggs)
  • Oatmeal with unsalted nuts and chia seeds

Meal 2- Mid-morning snack

  • Almond butter
  • Plant protein shake

Meal 3- Lunch

  • Chicken or fish
  • Brown rice
  • Salad with blue cheese dressing
  • Sweet potatoes or quinoa

Meal 4- Evening snack

  • Protein shake or protein bars

Meal 5- Dinner

  • Chicken
  • Steamed veggies

Meal 6- Bedtime snack (optional)

  • Protein shake

Staying Hydrated

Apart from eating nutritiously, Rob also ensures to drink tons of water throughout the day to keep his body hydrated. During his intense training sessions, Rob sweats a lot. Hence drinking adequate amounts of water every single day becomes crucial for him.

Cheat Meals

Rob enjoys his cheat meals once a week. He claims that doing so keeps him sane along with bringing a change to his regular diet plan. He loves having buffalo wings, natch and chicken casserole that is made with chicken, mayo, bread, cheese and cream of mushroom soup on his cheat days.

But even on his cheat days, Rob ensures to stay away from food items that have MSG, caffeine, salt, white sugar, white flour or artificial ingredients in them.

Rob Gronkowski’s Supplements

Rob incorporates certain supplements into his diet plan to ensure that his body meets its everyday nutritional requirements. Rob Gronkowski’s supplements stack includes the following:-

  • Whey protein
  • Plant protein
  • BCAAs
  • Greens supplements
  • Multivitamins

Consuming whey protein, plant protein and BCAAs keeps Rob’s body in an anabolic state by fetching it with adequate amounts of amino acids that facilitate muscle recovery and growth.

Having a greens supplement on the other hand keeps his energy levels elevated.

Last but not least, multivitamin enables Rob to make up for his nutritional deficiencies.

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Wrapping Up

So that was all about Rob Gronkowski’s workout routine and diet plan. But before you try that out as it is we would recommend you take the guidance of an experienced trainer.

Rob is a pro athlete with numerous years of training experience. But if you want to follow his footsteps you would have to modify his workout routine and diet plan in a manner that suits you. Staying consistent with following it will surely let you earn the gains just like that of Rob.