Rob McElhenney’s Workout And Diet (Celeb Talks)

Rob McElhenney is a famous actor, producer, screenwriter, podcaster, and businessman. Alongside his professional roles, McElhenney is a celebrity figure with a huge following that follows him through social media.

He is best known and recognized for playing the role of Ronald McDonald in the TV sitcom series, “It’s Always Sunny in Philadephia.” Not only does he portray the character of Mac on the show, but he also is the executive producer and the co-creator for the show.

Thanks to TV fame, McElhenney is a millionaire who also owns his business ventures. He co-owns Wrexham AFC (Welsh soccer team) with his close friend, Ryan Reynolds, and is an investor in the Formula One racing group, Alpine. He also co-owns an entertainment-tech company named Adim.

Rob McElhenney got all eyes on him after he went through an insane transformation on the sets of “It’s Always Sunny ” – from a sixty-pound Mac to a ripped Mac in season thirteen of the show. Initially, he gained sixty pounds as he and his co-producers thought it would look hilarious on his character.

Rob McElhenney
Rob McElhenney lost six pounds to portray a “ripped” Mac

In this article, we will uncover the secrets of Rob McElhenney’s workout regime and diet that helped him get ridiculously ripped on the sets of “It’s Always Sunny.” So without any further ado, let’s jump right in!

Rob McElhenney’s Biographical Details

Here is the table for Rob McElhenney’s current biographical details. Let’s have a look at it:

NameRobert McElhenney III
BirthApril 14, 1977, Pennsylvania, the US
Age46 years old
Height1.77 m (5 foot 9 inches)
Weight74-79 kg (165-175 lbs)
Rob McElhenney’s Biographical Details

Rob McElhenney Workout Routine

Rob McElhenney stated in an interview with Men’s Health, “Getting ripped is quite simple and anybody on the planet could do this. First things first, if you have a nine-to-five job quit that. Now do you like food? Forget about that because you’re never gonna enjoy anything you eat. Alcohol? Sorry, that’s out.”

He continued to say, “What you’re going to need to do is you have a personal chef, and make sure you keep your caloric intake at a certain level, and as you go to your physician two to three times a week just to monitor all your testosterone levels because testosterone is important to building muscle.”

These were a few words of advice from Rob McElhenney about how you can get ripped like a Mac. He hits the gym for at least six times a week.

Workout Motivation

If you’re looking to transform as unbelievably as McElhenney did, playing the role of Mac, you need to dedicate a lot of time to working out and being in the gym. You might also have to sacrifice eating your favorite foods, spending time with your family, and quitting a normal job.

Almost anybody can transform into their dream physique within some period if they work hard and consistently. It might take some time but by the end, you’ll see a much better version of you.

Workout Principles

McElhenney followed a set of workout principles that helped him get ripped. Here are those key workout principles that you need to follow:

  1. He follows a split training routine, targeting one muscle group each day. This helps him to hit his muscles in specific areas, and ensure uniform muscle growth.
  2. McElhenney involved machine, free weight, and bodyweight exercises in his routine for strength training his muscles.
  3. He is involved in his favorite compound exercises like deadlifts, bench presses, and squats on a routine.
  4. For an increased metabolism, McElhenney performs cardio activities like running, swimming, and cycling. He also performs HIIT (High-Intensity Interval Training).
A girl lifting heavy weights
Don’t shy away from lifting heavier weights in the gym!

Workout Routine

Rob McElhenney’s workout is divided into two push days, two leg days, and two pull days.

Mondays: Push Days

  1. Bench Press (5 sets, 15 reps, and 1 set until failure)
  2. Seated Overhead Press (3 sets, 25 reps)
  3. Weighted Tricep Dips (3 sets, 30 reps)
  4. Standing Cable Crossovers (5 sets, 50 reps)
  5. Cable Tricep Extensions (5 sets, 50 reps)
  6. Seated Dumbell Raises (5 sets, 50 reps)

Tuesdays: Pull Days

  1. Barbell Deadlifts (5 sets, 10 reps, and 1 set until failure)
  2. Weighted Chinups (3 sets, 25 reps)
  3. Chest Supported Rows (3 sets, 30 reps)
  4. Shrugs (5 sets, 50 reps)
  5. Barbell Curls (5 sets, 50 reps)
  6. Reverse Cable Fly (5 sets, 50 reps)

Wednesdays: Leg Days

  1. Good Morning Exercise (3 sets, 25 reps)
  2. Back Squats (5 sets, 15 reps, and 1 set until failure)
  3. Leg Press (3 sets, 30 reps)
  4. Bodyweight Reverse Hyperextension (5 sets, 50 reps)
  5. Leg Curls (5 sets, 50 reps)
  6. Calf Raises (5 sets, 50 reps)

Thursdays: Push Days

  1. Incline Bench Press (3 sets, 25 reps)
  2. Overhead Press (5 sets, 15 reps, and 1 set until failure)
  3. Close Grip Bench Press (3 sets, 30 reps)
  4. Seated Chest Fly (5 sets, 50 reps)
  5. Standing Tricep Pushdowns (5 sets, 50 reps)
  6. Standing Cable Lateral Raises (5 sets, 50 reps)

Fridays: Pull Days

  1. Snatch Grip Deadlift (5 sets, 15 reps, and 1 set until failure)
  2. Barbell Rows (3 sets, 25 reps)
  3. Weighted Pullups (3 sets, 30 reps)
  4. Single-arm Dumbell Row (5 sets, 50 reps)
  5. Incline Bicep Curls (5 sets, 50 reps)
  6. Machine Reverse Fly (5 sets, 50 reps)

Saturdays: Leg Days

  1. Front Squats (5 sets, 15 reps, and 1 set until failure)
  2. Romanian Deadlifts (3 sets, 25 reps)
  3. Barbell Hip Thrusts (3 sets, 30 reps)
  4. Romanian Deadlifts (25 reps)
  5. Lunges (5 sets, 50 reps)
  6. Leg Extensions (5 sets, 50 reps)
  7. Hanging Leg Raises (5 sets, 50 reps)

Sundays: Rest Days

On Sundays, Rob McElhenney rests and lets his body recover after spending a week of intense gym workouts.

Rob McElhenney Diet Routine

A personal trainer as well as a personal diet coach was hired for Rob McElhenney to help him lose sixty pounds and get ripped.

McElhenney had to follow a strict diet regimen assigned to him by his coach for him to return on the sets of It’s Always Sunny in Philadephia with the image of a fit and ripped Mac.

He had a personal chef who would cook him chicken breast, rice, and fresh vegetables. He would keep his caloric intake under a check, and make sure it remains under control.

Like many other celebrities, Rob McElhenney practiced intermittent fasting to lose weight quickly and eat wisely. According to his diet plan, he wouldn’t eat anything past 7 p.m.

Vegetables tossed in water
Eat leafy greens and vegetables to remove toxicity from your body

Rob McElhenny would also make sure to remain hydrated between workouts and drink as much water as he could to remain active. Drinking water also aids in recovery after performing intense workouts.

He would also make sure that he sleeps on time and at least sleeps nine hours a day to wake up mentally refreshed and prepared for the next day.

Meal One

For his breakfast, McElhenney had:

  1. Toasts
  2. Eggs

Meal Two

For the first snack of his day, he drank:

  1. Protein Shake

Meal Three

For lunch, McElhenney ate:

  1. Chicken breast
  2. Brown Rice
  3. Green Vegetables

Meal Four

For the second snack of his day, McElhenney ate:

  1. Avocados
  2. Protein Shake

Meal Five

For the last meal of his day (dinner), McElhenney ate:

  1. Salmon
  2. Brown Rice
  3. Sweet Potato, Asparagus Zucchini, and other greeny veggies
Train like a celebrity, train like McElhenney


  • Rob McElhenney is a celebrity figure famous for the portrayal of Ronald MacDonald from “It’s Always Sunny in Philadephia.” His character transformation from a “fat” Mac into a “ripped” Mac in season 13 of It’s Always Sunny in Philadelphia created waves on the internet and the fans were unbelievably amazed.
  • According to McElhenney, the insane transformation – losing 60 pounds is achievable for anybody on this planet. You just need to compromise on alcohol consumption, a regular 9 to 5 job, and eating what you like.
  • McElhenney performs split training, compound exercise, cardio activities, and HIIT. His workout is divided into two push days, two leg days, and two pull days.
  • Rob McElhenney practiced intermittent fasting to lose weight quickly and eat wisely. According to his diet plan, he wouldn’t eat anything past 7 p.m. He also stays hydrated and takes care of his sleep cycle.

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