Rob Gronkowski recently shared his workout plan with Bodybuilding.com’s Train Magazine. In the magazine, “Gronk” talks about his workout routine, diet and supplementation. The key to the Rob Gronkowski workout is that he always starts by lifting heavy, and ends with HIIT cardio to stay in shape.
Rob Gronkowski Workout Routine
The Rob Gronkowski workout routine is the plan he uses in the off-season. His goal is to build strength for the upcoming season. He shared the workout with Train Magazine. Here’s the Rob Gronkowski Workout Routine:
Monday Routine: Chest & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 10 |
| Machine Pec Fly | 3 | 12 |
| Skull Crushers | 3 | 20 |
| Explosive Close-Grip Bench Press | 3 | 10 |
| Dips | 3 | 12 |
| Burpees | 1 | 10 |
| Sprint (w/50 sec rest) | 10 | 100 |
On Monday, Gronkowski starts with heavy lifting using mostly barbells. Barbells help you focus on total strength. Heavy lifting puts a lot of pressure on your body, but Gronkowski is used to being under pressure. Rob Gronkowski says:
There is definitely big pressure going into big games, but you just need to work hard all week. Be on top of your play, make sure you are in shape and be prepared.
Tuesday Routine: Legs & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Step Ups | 3 | 10 |
| Barbell Squats | 3 | 8 |
| Lunges | 3 | 15 |
| Calf Raise | 3 | 12 |
| 4 Agility Drills | 3 | of each |
On Tuesday, Rob Gronkowski gets to pick 4 agility drills of his choice. These drills mimic the activities of his sport. If you’re following along, do the same. Talking about pressure and preparation, Gronkowski says:
When you feel ready, there’s not so much pressure on game day, so you can come out strong and do what you need to do to succeed.
Wednesday Routine: Abs
| Exercise | Sets | Reps |
|---|---|---|
| Plank | 3 | 1 min |
| Toe Touch | 1 | 50 |
| Bicycle Crunches | 2 | 25 |
| Side Plank | 1 | 30 secs (per side) |
| Med Ball Toss | 1 | 30 |
Wednesday is an abs day where Gronkowski finishes with 1 set of 30 Medicine Ball Rotational Tosses. (30 tosses each side). This exercise really strengthens the hips and core, which in turn, improves Rob’s agility.
Thursday Routine: Chest & Arms
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 8 |
| Dumbbell Incline Bench Press | 3 | 8 |
| Dumbbell Bicep Curls | 3 | 10-15 |
| Dumbbell Shrugs | 3 | 8-12 |
| Pullups | 3 | 10 |
| Pushups | 3 | 20 |
| Shuttle Run (45 secs rest) | 10 | 5--><--10--->15 yards |
On Thursday, Rob Gronkowski switches to dumbbells for most of the exercises. This is to make sure that one arm is not stronger than the other. Dumbbells are a good tool for reinforcing core strength throughout each exercise. Switching things up helps Gronk work different muscles in his body.
Friday Routine: Legs & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 3 | 12 |
| Side Lunges | 3 | 12 |
| Standing Calf Raise | 3 | 12 |
| Hamstring Curl | 3 | 10 |
| Jogging Stadium Stairs | 5 | To the Top |
Friday is a short legs workout. This is followed by every football player’s favorite: stadiums. Saturday/Sunday are off-days for Gronkowski. But, that doesn’t mean he’s not working out. He’s just not in the gym.
Weekend Cross-Training
Gronkowski’s weekend routine involves cross-training. This is where an athlete uses sports, other than his own, to gain strength and agility/muscle coordination. He can often be found playing basketball, volleyball, riding his bike, or even swimming. Rob Gronkowski talks about how his weekend cross-training helps him:
In the off-season, I change it up and play other sports. I love to play basketball because it helps with my speed and endurance, since I’m constantly moving up and down the court, and jumping is ideal for vertical height.
Read more about the Rob Gronkowski workout, his recent injury, and his post-game fuel on the next page.
