Here’s One of the Best American Football Defensive Tackles Player Aaron Donald’s Workout Routine

Aaron Donald is an American Football Defensive Tackle player for the Los Angeles Rams of the NFL (National Football League) who’s popular for his defensive skills and impressive physique, which makes many of his fans wonder what’s Aaron Donald’s workout routine.

aaron donald workout routine

Regarded as one of the greatest defensive players of all time, Aaron Donald is a three-time Defensive Player of the Year, who has also received Pro Bowl selections in all nine of his seasons and seven first-team All-Pro honors. Similarly, he’s also a team member that has won Super Bowl LVI.

Aaron Donald’s Workout Principles

Aaron Donald has been a hardworking person since his childhood, and all credit goes to his father. In his childhood, like many professional bodybuilders, Aaron used to wake up early at 4 am to work out with his father in the house’s basement for 2 hours every day. Hence, he developed a love for sports from a young age, which stuck with him for his entire life.

However, his dad’s tough fatherly love is one of the key reasons for Aaron being disciplined in the gym and remaining focused on his workout and life goals.

Aaron Donald’s Workout Routine

Aaron Donald’s workout plan is of six sessions per week. It’s a typical off-season workout plan that helps him maintain his strength and build stamina.

Monday – Abs

Medicine Ball Crunches520
Bicycle Crunches420
Toe Touches420
Side Planks420
Heel Taps420
Planks31 Min

Tuesday – Lower Body

BB Back Squats412
BB Deadlifts310
Calf Raises310

Wednesday –Speed & Agility


3 sets of 10 meters

3 sets of 25 meters


Suicide Sprints – 3 Sets

Agility Ladder – 3 Sets

Burpees – 3 x 10

Thursday –Cardio

Running on treadmill
Riding exercise bike or elliptical machine

Friday – Upper Body

BB Bench Press410
Military Press410
DB Biceps Curls420
Skull Crushers420
Triceps Dips310
Triceps Extensions310
Incline BB Bench Press410
DB Flys410

Saturday –Full Body

BB Box Squats410
Split Squats410
DB Side Bends315
Sit Ups315
DB Rowing315
DB Side Lateral Raises310
DB Zottman Curls315
Reverse Lunges410
Planks41 Min Hold
Sit Ups (Weighted)315

Sunday –Rest Day

Aaron Donald’s Diet Plan

Aaron follows a specific diet that has a 20% protein, 30% fat & 50% carb rule. Though, it’s not usual for NFL players as they shoot for around 40% protein in their diet. Similarly, he follows a 5000-calorie diet that helps him recover from his workout and also helps build muscle mass.


Meal 1:

  • 2 Protein Smoothies W/ Greens
  • Milk – 5 Cups

Meal 2:

  • 2 Protein Smoothies W/ Greens
  • Milk – 5 Cups

Meal 3:

  • Protein Smoothies – 2
  • Popcorn – 5 Cups
  • Rice – 8 Cups
  • Lean Fish like Salmon – 25 Ounces
  • Milk – 5 Cups

Meal 4:

  • Protein Smoothies – 2
  • Popcorn – 5 Cups
  • Milk – 5 Cups

Meal 5:

  • Protein Smoothies – 2
  • Popcorn – 5 Cups
  • Rice – 7 Cups
  • Fish – 30 Ounces
  • Milk – 5 Cups

Meal 6:

  • Protein Smoothies – 2
  • Popcorn – 5 Cups
  • Milk – 5 Cups


Our Closing Thoughts on Aaron Donald’s Workout Routine

Aaron is among the dominant NFL players known for his exceptional speed, agility, strength, and impressive physique. Nonetheless, if you’re his fan and have questions like what’s Aaron Donald’s workout routine or diet plan that keep him in shape throughout the year, then we hope this article gives you an answer.

Nonetheless, he changes his workout routine according to his goal, and one such workout routine we’ve covered here, according to his social commentary and interview. So, we hope you’d like to give it a try. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry