Gabe Kapler Workout Routine and Diet

Gabe Kapler, a former professional baseball player, and current manager, has not only made a name for himself in the world of sports but has also become an inspiration for fitness enthusiasts worldwide. Beyond his achievements on the field, Kapler’s dedication to his fitness journey has captivated many.

This article will delve into Gabe Kapler workout routine, providing insights into his training philosophy, exercises, diet, and mental well-being.

Gabe Kapler Stats:

Age: 47 Yr
Weight: 190lb – (86kg)
Height: 188cm – (6’2″)
Position: Outfielder
High School: William Howard Taft Charter HS

Gabe Kapler Workout Routine

Gabe Kapler used to have a rigorous workout routine during his athletic career, but he has made significant changes since retiring. He works out 3 days a week and focuses on training his legs daily.

In the past, Kapler would spend approximately 11 hours per week in the gym. Currently, he dedicates only 4 hours per week to his training. His current routine includes various compound exercises that target different muscle groups.


1. Squats (5 sets of 5 reps)

2. Overhead Presses (5 sets of 5 reps)

3. Deadlift (5 sets of 5 reps)


1. Squats (5 sets of 5 reps)

2. Bench Presses (5 sets of 5 reps)

3. Bent-Over Rows (5 sets of 5 reps)

4. Weighted Pull-Ups (5 sets of 5 reps)

Thursday and Sunday: Sprint

Kapler’s sprint workout incorporates thorough warm-ups and a gradual cool-down. He performs these phases at a slow pace. He considers this cardio workout to be highly effective for him.


1. 400 yd jog

2. 20 yds high-knees

3. 20 yds side shuffles

4. 20 yds butt-kickers

5. 20 yds skips

Gabe performs his intense sprinting routine in his weekly workouts, typically doing it 1-2 times per week. This high-intensity cardio workout is crucial for maintaining Gabe’s low body fat percentage in the single digits.


1. 50-yard sprint of 2 sets

2. 100-yard spring of 4 sets

3. 60-yard sprint of 4 sets

4. 40-yard sprint of 4 sets


1. Squats (5 sets of 5 reps)

2. Overhead Presses (5 sets of 5 reps)

3. Deadlift (5 sets of 5 reps)

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Gabe Kapler’s Diet:

Kapler, with his very low body fat, pays great attention to his diet. He believes that what you eat is more important than your training when it comes to getting lean.

His protein sources include eggs, ground beef, and wild salmon. He prefers organic food, especially greens. He only consumes Ezekiel sprouted bread and occasionally sweet potatoes or oatmeal as starch.

For snacks, he enjoys berries. While he avoids sugar mostly, he occasionally indulges in alcoholic drinks. Kapler considers his morning French press coffee essential to his daily routine.


  • Coffee
  • Eggs
  • Toast
  • Peanut Butter


  • Fruits
  • Veg Salad


  • Rice and Chicken
  • Mushroom and Kale


  • Eggs
  • Salad with olive oil


  • Ground Beef or Salmon
  • Veg Salad
  • Dry wine

Gabe Kapler Supplements:

Kapler is a big fan of coconut oil and uses it for various purposes, both internally and externally. Coconut oil contains medium-chain triglycerides (MCTs), which have been associated with fat burning, weight loss, improved cognitive function, and overall health support.

According to Kapler, supplements should be consumed sparingly, if at all, as he believes in obtaining nutrients primarily from whole foods

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Gabe Kapler workout routine focuses on training his legs daily and incorporates compound exercises targeting different muscle groups. He dedicates around 4 hours per week to his training, a significant reduction from his rigorous routine during his athletic career.

Regarding his diet, Kapler emphasizes the importance of eating clean and believes that nutrition plays a crucial role in achieving a lean physique.

He consumes organic foods, with a focus on protein sources like eggs, ground beef, and wild salmon. He includes plenty of greens, and Ezekiel-sprouted bread and occasionally incorporates starches like sweet potatoes or oatmeal.