Aaron Donald’s Incredible Workout Routine and Diet Plan


Are you ready to learn the secrets behind Aaron Donald’s incredible physique and athletic performance?


This 31-year-old NFL superstar is widely regarded as one of the greatest defensive players of all time.

And it’s no wonder – his speed, strength, and endurance on the field are simply mind-blowing.

Aaron Donald’s Incredible Workout Routine and Diet Plan

Aaron Donald's Incredible Workout Routine and Diet Plan


In this in-depth article, we’ll take a close look at the workout routine and diet plan that Aaron follows to stay in peak condition.

Even if you’re not a professional athlete, you can apply many of these principles in your own life to get fitter, stronger, and healthier. Let’s dive in!

A Closer Look at Aaron’s Workout Routine

At 6 feet 1 inch tall and around 127 kg (280 lbs), Aaron has a seriously impressive build.

But he doesn’t maintain that monstrous frame by accident – he trains like an absolute beast to continue improving his strength, power, speed, and endurance.


A typical week of workouts for Aaron looks like this:

Day Focus Example Exercises
Monday Abs Bicycle crunches, toe touches, planks
Tuesday Lower Body Squats, deadlifts, lunges, calf raises
Wednesday Speed & Agility Sprints, suicide runs, agility ladder
Thursday Cardio Biking, running, elliptical
Friday Upper Body Bench press, rows, dips, curls
Saturday Full Body Box squats, dumbbell rows, weighted sit-ups

As you can see, Aaron dedicates each day to training a specific aspect of fitness, from core strength to speed to overall power.

Within each workout, he performs a variety of exercises to target the muscles from all angles.

For example, his upper body day includes:

  • Barbell bench press
  • Cable rows
  • Overhead press
  • Parallel bar dips
  • Incline bench
  • Dumbbell flys
  • Curls
  • Tricep extensions

By incorporating compound lifts like squats and presses alongside isolation work, Aaron develops total-body functional strength.

He performs most lifts in the 6-10 rep range, using 85-90% of his max weight.

On game days, he bumps it up to 8-12 reps with slightly lighter weights.

The Surprising Addition: Knife Training


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A post shared by Aaron Donald (@aarondonald99)



You read that right – knife training is part of Aaron’s routine, but not for the reasons you might think. He’s not preparing for an action movie role.

Rather, practicing with knives helps improve his hand speed and reaction time. It keeps those reflexes extra sharp.

Fueling the Machine: Aaron Donald’s Diet

Of course, Aaron’s mind-boggling workouts are only half of the equation. To power his training and facilitate muscle growth and recovery, he has to eat BIG.


We’re talking 5000 calories per day, spread across six meals.

Here’s what a typical day of eating looks like for Aaron:

Meal Foods
Breakfast Milk, protein smoothie with greens
Snack Milk, protein smoothie
Lunch Milk, protein smoothie, fish, rice, popcorn
Snack Milk, protein smoothie, popcorn
Dinner Milk, protein smoothie, fish, rice, popcorn
Snack Milk, protein smoothie, popcorn

Notice a pattern? Aaron drinks a ton of milk – 25+ cups per day! He also relies heavily on protein smoothies to help meet his sky-high calorie and protein needs.

Fish and rice make up his primary whole food protein and carb sources.


The proportions of macronutrients in Aaron’s diet may surprise you:

  • 50% of calories come from carbs
  • 30% of fat
  • 20% from protein

This is less protein than many strength athletes consume. But clearly, it works well for him. Each person’s ideal macronutrient ratio will vary.

Expert Guidance to Optimize Performance

Aaron doesn’t go it alone in the nutrition department. He works closely with:

  1. A personal chef who prepares his meals.
  2. The LA Rams’ team dietician, Joey Blake.

Between the two of them, they make sure Aaron is getting exactly what he needs to perform his best. They track his progress and tweak the plan as needed to keep him progressing toward his goals.


Supplements to Support Aaron’s Extreme Training

With such a demanding training regimen, Aaron also uses supplements to help meet his nutrition needs and support optimal performance and recovery.

His supplement stack includes:

  • Whey protein powder
  • Vitamin B12
  • Vitamin D
  • A multivitamin

The protein shakes help him reach his daily protein target, while the vitamins support overall health, energy levels, bone strength, and immunity.

The multivitamin covers any micronutrient bases that he may not quite hit through food alone.


Bringing It All Together:

Aaron Donald is an absolute beast on the football field, and it’s not by chance.

With an intense, intelligently designed workout routine and a carefully calibrated diet plan, he’s built his body into an athletic machine.

Of course, we can’t all dedicate ourselves to training and eating like a pro athlete.


But we can apply some of the key principles that Aaron follows:

  • Train consistently with a well-rounded program.
  • Focus on compound exercises to build total-body strength.
  • Eat to support your goals and fuel your workouts.
  • Get enough protein, carbs, and healthy fats.
  • Prioritize good nutrition from whole foods.
  • Consider supplements to fill in any gaps.
  • Work with experts when needed to optimize your plan.

The most important thing is finding a routine that works for you. It must fit your lifestyle, your goals, your preferences.

Take inspiration from the best of the best, like Aaron Donald, and use that motivation to put in the work every single day. That’s how real progress happens.

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