Aaron Donald Workout Routine and Diet

Aaron Donald, regarded as one of the best defensive linemen in the National Football League (NFL), has incredible strength, speed, and agility. Achieving such physical prowess requires a dedicated workout routine that combines strength training, agility drills, and proper recovery.

In this article, we delve into the Aaron Donald Workout Routine, exploring the exercises, techniques, and principles he follows to maintain his exceptional athleticism.

Aaron Donald Stats:

Height: 6 ft 1 in (1.85 m)
Weight: 280 lb (127 kg)
Age: 31 Yr
Position: Defensive tackle
High School: Penn Hills


Before engaging in any intense physical activity, it’s crucial to warm up the body properly. Aaron Donald incorporates specific warm-up exercises to prepare his muscles and joints for the challenges ahead.

Workout Principles:

As a child, Aaron Donald developed a passion for sports and would wake up at 4 am to train with his father in their basement for 2 hours every day. His father’s strict discipline and focus on goals shaped Aaron’s dedication to training.

Whether at his home gym or the Los Angeles Rams training facility, Aaron is renowned for his relentless work ethic and commitment to being the hardest worker in the room. His physical stature and strength reflect his unwavering dedication to his craft.

Aaron Donald Workout Routine:

Aaron Donald’s workout routine is not like the usual ones. He works out for 6 days straight and takes a rest day on Sunday.

Monday: Abs

1. Medicine Ball Crunches (4 sets, 20 reps)

2. Bicycle Crunches (4 sets, 20 reps)

3. Toe Touches (4 sets, 20 reps)

4. Side Plank (4 sets, 20 reps)

5. Heel Taps (4 sets, 20 reps)

6. Plank (3 sets, hold until failure)

Tuesday: Legs

1. Deadlifts (3 sets, 10 reps)

2. Squats (4 sets, 12 reps)

3. Lunges (4 sets, 20 reps)

4. Burpees (3 sets, 10 reps)

5. Calf raises (3 sets, 10 reps)

Wednesday & Thursday: Cardio

On Wednesdays and Thursdays, Aaron Donald focuses on his cardio training. He performs 10-meter sprints in 3 sets and 25-meter sprints in 3 sets to improve his speed and endurance.

Agility training plays a vital role in Aaron Donald workout routine and complements his position on the field. Additionally, he incorporates agility exercises like burpees, completing 3 sets of 10 reps, to enhance his agility and overall athleticism.

Friday: Upper Body

1. Bench press & Incline Bench Press (4 sets, 10 reps)

2. Dumbbell Fly (4 sets, 10 reps)

3. Military Press (4 sets, 10 reps)

4. Shrugs (3 sets, 15 reps)

5. Dips (3 sets, 15 reps)

6. Dumbbell Curls (4 sets, 20 reps)

7. Skull Crushers (4 sets, 20 reps)

8. Tricep Extensions (3 sets, 10 reps)

Saturday: Full Body

1. Split Squat (4 sets, 10 reps)

2. Dumbbell Side Bend (3 sets, 15 reps)

3. Sit-Ups (3 sets, 15 reps)

4. Dumbbell Row (3 sets, 15 reps)

5. Lateral Raise (3 sets, 10 reps)

6. Zottman Curl (3 sets, 15 reps)

7. Reverse Lunge (4 sets, 10 reps)

8. Plank (4 sets, 1-minute hold)

Sunday: Rest

On Sundays, Aaron Donald prioritizes rest and recovery by taking a break from his regular gym routine. He allows his muscles to recover and rejuvenate by engaging in activities such as gentle stretching or going for a leisurely walk outdoors.

This rest day helps him maintain a balanced approach to his fitness regimen and makes sure his body is prepared for the upcoming week of training.

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Aaron Donald’s Diet:

Aaron Donald follows a unique dietary approach, where he maintains a balance of macronutrients. His diet consists of 20% protein, 30% fat, and 50% carbohydrates.

He aims to consume about 5,000 calories daily to support his intense training regimen to make sure he meets his nutritional goals. Aaron enlists the assistance of a personal chef who diligently prepares and provides him with the necessary meals and snacks throughout the day.

Aaron receives close monitoring and guidance from Joey Blake, the dietician for the Los Angeles Rams. Joey works closely with him weekly, carefully observing his caloric intake and making any necessary adjustments to his diet plan.

Here’s an example of a typical day of eating for Aaron Donald:


  • Egg white omelet with vegetables
  • Whole grain toast
  • Fresh fruit

Mid-Morning Snack

  • Greek yogurt with berries
  • Handful of almonds


  • Grilled chicken breast
  • Brown rice
  • Steamed vegetables

Afternoon Snack

  • Protein shake with almond milk
  • Apple slices with almond butter

Evening Snack

  • Cottage cheese with pineapple chunks


  • Baked salmon
  • Roasted sweet potatoes
  • 5 cups of milk


During his training sessions, it is likely that Aaron Donald utilizes several supplements to support muscle recovery after demanding games and to bolster his immune system.

Here are some of the supplements he takes:

  • Vitamin D
  • Vitamin B12
  • Whey protein
  • Multivitamin


In conclusion, Aaron Donald workout routine and dedication to maintaining exceptional athleticism are clear in his performance on the football field. His incredible strength, speed, and agility are a result of a carefully designed workout plan that combines various exercises targeting different muscle groups.

In addition to his rigorous training, Donald understands the importance of proper nutrition. His diet consists of consuming 5,000 calories per day.