Aaron Donald’s Workout Routine & Diet Plan

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

Exercise Sets Reps
Medicine Ball Crunches 5 20
Bicycle Crunches 4 20
Toe Touches 4 20
Side Planks 4 20
Heel Taps 4 20
Planks 3 1 Min

Tuesday – Lower Body

Exercise Sets Reps
BB Back Squats 4 12
BB Deadlifts 3 10
Burpees 3 10
Lunges 4 20
Calf Raises 3 10

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

Exercise Sets Reps
BB Bench Press 4 10
Military Press 4 10
Shrugs 3 15
Dips 3 15
DB Biceps Curls 4 20
Skull Crushers 4 20
Triceps Dips 3 10
Triceps Extensions 3 10
Incline BB Bench Press 4 10
DB Flys 4 10


Saturday –Full Body

Exercise Sets Reps
BB Box Squats 4 10
Split Squats 4 10
DB Side Bends 3 15
Sit Ups 3 15
DB Rowing 3 15
DB Side Lateral Raises 3 10
DB Zottman Curls 3 15
Reverse Lunges 4 10
Planks 4 1 Min Hold
Sit Ups (Weighted) 3 15


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

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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