Tyreek Hill’s Workout Routine and Diet Plan

Tyreek Hill is one of the most celebrated players in the NFL. He is a wide receiver for the Miami Dolphins. He has been nicknamed the ‘Cheetah’ for his amazing speed and agility.

Tyreek is undoubtedly a complete athlete. He is big, strong, fast, flexible, agile, and immensely athletic. And that’s how he has been able to make his team victorious in many games.

Tyreek Hill’s workout routine and diet plan have played a prominent role in making him a super athlete. Stay with us as we give you a detailed insight into his fitness regime.

Tyreek Hill Workout Routine and Diet Plan

Tyreek Hill’s Workout Routine

Tyreek is truly one of the greatest athletes of our time. Standing tall at 5 feet 10 inches and weighing around 185 lbs, his body exudes insane levels of strength, explosive power, and speed.

Well, all this has been a result of his intense workout routine. It focuses on improving every single aspect of his physique which makes him nothing less than a super athlete.

You must have been impressed by Tyreek’s insane on-field skills. His speed and agility are simply unparalleled. His sprinting speed also made him set the world record in the 200 m sprint which he covered in just 20.31 seconds.

But at the same time, he is strong enough to bench press 345 lbs and squat a massive 500 lbs. He does banded bench press, banded leg press, and different variations of pushups to add lean muscle mass to his frame.

Now let’s get to know in detail about Tyreek Hill’s workout routine that has made him one of the most gifted players of the current time:-

Lower Body Training

Just like any other athlete, Tyreek also pays special attention to enhancing the strength and power of his lower body. When it comes to training his lower body muscles, Tyreek uses light-moderate weights. He also performs a higher number of repetitions on them.

Let’s have a look at the exercises that are present in Tyreek Hill’s lower body workout routine:-

  • Nordic hamstring curls- 3 sets of 10 reps
  • Lunges- 3 sets of 10 reps
  • Jumping lunges- 3 sets of 10 reps
  • Squat jumps- 3 sets of 10 reps
  • Goblet squats- 3 sets of 10 reps
  • Wall sits- 3 sets of 60 seconds

The above-mentioned exercises play a pivotal role in enhancing his overall explosive power and speed. This in turn assists in boosting his on-field performance.

On-Field Training

Tyreek starts his on-field training with toe walks and stretches. Once his body gets ready he performs a variety of exercises-

  • Sled pushes
  • Sled pulls
  • Sprints
  • Agility drills
  • Handwork (without gloves using a football passing machine )

After performing the above-mentioned exercises, Tyreek goes back to the gym and performs the following exercises:-

  • Weighted skips
  • Skill exercises
  • Stability work
  • Box jumps (and their variations)

In order to keep his overall athleticism on point, Tyreek ensures to train his core muscles adequately. Tyreek’s core routine includes the following exercises:-

  • Side-to-side twists- 3-4 sets of 10-15 reps
  • Stability ball planks- 3-4 sets of 60 seconds
  • Medicine ball tosses- 3-4 sets of 10-15 reps
  • Ab wheel rolls- 3-4 sets of 10-15 reps

Off-Season Training

Tyreek is quite passionate when it comes to training his body. And that’s the prime reason why he trains even in the off-season with great intensity.

Sprinting happens to be a primary element of Tyreek’s off-season training routine. He usually performs 10 rounds of sprinting.

He also performs tempo runs as a part of his warm-up routine which also keeps his cardiovascular endurance on point.

Tyreek’s off-season weight training routine consists of the following exercises:-

  • Dumbbell walking lunges- 3 sets of 10 reps (on each leg)
  • Jumping lunges- 3 sets of 8 reps (on each leg)
  • Dumbbell squat jumps- 3 sets of 5 reps
  • Goblet squats on bosu ball- 3 sets of 8 reps
  • Wall sits- 3 sets of 60 seconds

Post Game Training

Tyreek performs a few exercises after a game to keep his body mobile and athletic. Doing so also assists in keeping his body free from any kind of injuries.

Tyreek’s ‘post-game’ training routine consists of the following exercises:-

  • Banded single-leg Romanian deadlift- 3 sets of 8 reps
  • Dumbbell single-leg Romanian deadlift- 3 sets of 6 reps
  • Kettlebell lateral lunges- 3 sets of 8 reps
  • Single leg box jumps with resistance bands- 3 sets of 6 reps
  • Glute bridge using resistance bands- 3 sets of 10 reps

Stretching and Warm-Up

Tyreek starts each of his training sessions by stretching his entire body and going through a warm-up routine to get his body ready for his workouts. Stretching relaxes his muscles and also makes them flexible.

Tyreek’s stretching routine consists of both active and dynamic stretches. His warm-up routine comprises performing jumping jacks and some other exercises using resistance bands.


Apart from training so intensely, Tyreek also makes it a point to make room for facilitating recovery for his body. He does stretching, yoga, and IV therapy for that purpose.

Usually, Tyreek performs yoga twice a week. His yoga routine starts with some breathing exercises which calm his body and mind.

Then he moves on to performing yoga poses like the downward dog pose, triangle pose, crow pose, child’s pose, warrior pose, and forward bends.

Different research have also highlighted the numerous benefits that yoga provides its practitioners.

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Tyreek Hill’s Diet Plan

Tyreek relies on a strict diet plan in order to keep himself fit. His commendable on-field performance has also been a result of his good eating habits.

Tyreek Hill’s diet plan is designed by his nutritionist. He makes sure to include all those food items in his diet plan that facilitates recovery along with keeping his general health levels on point.

To fuel his body adequately, Tyreek consumes around 3000 calories in a day. His diet plan consists of numerous whole-food items such as eggs, nuts, meat, seeds, oatmeal, chicken, salmon, and vegetables.

Tyreek Hill’s daily meal plan consists of 5-6 meals. Let’s have a look at the food items that he eats in each of them:-

Meal 1- Breakfast

  • 4 eggs
  • 4 slices of bacon
  • Grits
  • Juice

Meal 2- Mid Morning Snack

  • Granola bar
  • Whey protein shake

Meal 3- Lunch

  • Brown rice
  • Shrimp or chicken breast
  • Vegetables

Meal 4- Evening Snack

  • Bread
  • Peanut butter
  • Protein shake

Meal 5- Dinner

  • Salad
  • Chicken sandwich

Cheat Meals

Tyreek is pretty disciplined when it comes to making good choices. But at times even he likes to indulge in gluttony and eats whatever he intends to.

Tyreek’s favorite cheat meal is fried chicken. He eats it to satisfy his taste buds. It also gives him the much-needed break from his monotonous diet plan.

Tyreek Hill’s Supplements

Tyreek fulfills a major share of his daily nutritional intake from whole food items only. But he also relies on a few supplements to add an edge to his nutrition plan.

Tyreek Hill’s supplements stack includes the following:-

  • Whey protein powder
  • Multivitamin

Whey protein is undoubtedly one of the most used supplements around the globe. Its effectiveness in muscle building is backed by many studies as well.

Eating multivitamins ensure that they receive essential nutrients and support their overall health, energy levels, and performance during intense physical activity.

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Final Thoughts

So that was all about Tyreek Hill’s workout routine and diet plan. Tyreek is a source of inspiration for anyone who wants to excel in his field and is willing to put in the effort.

But there is one thing that you must keep in mind. Tyreek’s fitness regime isn’t for beginners. Beginners can certainly structure their fitness regime by tuning his fitness regime, but it shouldn’t be an exact version of it.

Getting as fit and athletic as Tyreek will require you to be patient and consistent with following your fitness regime. And if you do so, it will surely take both your physique and fitness levels to newer heights.