Bryson DeChambeau’s Workout Routine & Diet Plan

Here’s the Most Successful & Young Golfer of the PGA Tour, Bryson DeChambeau’s Workout Routine

Bryson is among the most successful young golfers on the PGA tour, with a fantastic track record, which also extends to winning team Ryder Cup. He’s famous for his unique approach to playing on the golf course. In addition, Bryson DeChambeau’s workout routine is also unique and intense, which helps him become one of the dominant golf players on the PGA Tour.

bryson dechambeau's workout routine

Like his Golf skills, Bryson is also popular among his fan followers for his workout program that’s focused on strength-building & explosive power. His workout routines are designed in a way that helps him increase his clubhead speed & drive the ball farther than anyone can expect.

Bryson DeChambeau’s Workout Routine

Though not similar to a professional bodybuilder, Bryson’s workout is 5 sessions per week, and he likes focusing on each muscle group individually. Further, his workouts are designed in a way that helps him increase his clubhead when he’s playing against his competitors.

Monday – Shoulders & Chest

Exercise Sets Reps
DB Side Lateral Raises 3 12-15
Incline BB Bench Press 3 12-15
Military Push – Ups 3 25
BB Shrugs 3 12-15
Front DB Lateral Raises 3 12-15
Cable Crossovers 3 12-15

Tuesday –Arms & Back

Exercise Sets Reps
Preacher Curls 3 12-15
Chin – Ups 2 25
DB Overhead Triceps Extensions 3 12-15
Upright BB Rowing 3 12-15
BB Deadlift 3 12-15
Lying Back Flys 3 12-15

Wednesday –Legs & Core

Exercise Sets Reps
Standing Hamstring Kickbacks 3 12-15
Leg Press 3 12-15
Lying Leg Curls 3 12-15
Leg Raises 3 12-15
Side Plank 3 2 Min
Incline Crunches 3 25


Thursday –Speed Training

Exercise Sets Reps
1 – Arm Cross Body Rowing 3 20
Cable Punches W/ Rotation 3 20
Low To High Cable Rotation 3 20
Alternate Standing Upper Body Rowing 3 20
Alternate Jog Sprint (100 Mt) 3 3 Min


Friday – Upper Body & Core

Exercise Sets Reps
Decline BB Bench Press 3 12-15
Triceps Rope Extensions 3 12-15
EZ Bar BB Curls 3 12-15
DB Side Lateral Raises 3 12-15
Incline Crunches 3 25
Hanging Leg Raises 3 25


Saturday & Sunday – Rest Day

Bryson DeChambeau’s Diet Plan

DeChambeau follows a strict diet plan that helps him keep his body energetic while maintaining his physique. He eats five meals with two to three hours spaced in between. Similarly, he focuses on a diet that has high-protein and low-carb meals. His diet plan provides him with all the nutrients and energy he needs to fuel his workouts and perform at his best on the golf course while maintaining a lean physique and avoiding excess body fat, which can negatively impact his performance.


Meal 1:

  • Omelet of 4 Eggs & Chicken
  • Oatmeal W/ Fruit – 1 Bowl

Meal 2:

  • Protein Shake or Green Smoothie

Meal 3:

  • 4 Chicken Breast W/ Vegetables
  • Brown Rice

Meal 4:

  • Protein Shake
  • Unsalted Nuts – 1 Cup

Meal 5:

  • Chicken, Turkey or Beef – 15 Ounces
  • Sweet Potato
  • Salad – 1 Large Bowl


    Our Closing Thoughts on Bretman Rock’s Workout Routine

    Bryson’s workout routine and diet plan are integral to his success on the golf course. His dedication to building strength, explosive power, and maintaining a lean physique has helped him become one of the most dominant players on the PGA Tour. In addition, his disciplined approach to fitness and nutrition sets an excellent example for others and inspires people to prioritize their health and well-being.

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at 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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