Rob McElhenney’s Workout Routine & Diet Plan

Here’s a Multi-Talented American Actor, Producer, Writer & Director Rob McElhenney’s Workout Routine

Rob is a talented actor who is known for his fantastic acting and is also considered as one of the icons for his comedic talent. However, he’s equally famous for his physical transformation as well. His dedication to fitness and impressive physique change has captured the attention of his fans and fitness enthusiasts, which makes many wonders about what’s Rob McElhenney’s workout routine and diet plan.

Rob McElhenney Workout Routine

Hence, in this article about him, we’re going to delve into details about his workout plan and how it contributed to his amazing transformation.

Rob McElhenney’s Workout Routine

Rob’s workout plan is quite intense and impressive as well. It’s a combination of cardio, strength training, and dietary adjustments. Similarly, his workout isn’t like a normal workout, and he goes for around 6 sessions per week that include 2 sessions of push, pull, and legs.

Though not exact but, one workout routine is as follows:

Monday – Push Day

Exercise Sets Reps
BB Bench Press 5 15
BB Bench Press 1 Till Failure
Seated DB Shoulder Press 3 25
Triceps Dips (Weighted) 3 30
Standing Cable Crossovers 5 50
Cable Triceps Extensions 5 50
Seated DB Raises 5 50


Tuesday – Pull Body

Exercise Sets Reps
BB Deadlift 5 10
BB Deadlift 1 Till Failure
Chin – Ups (Weighted) 3 25
Chest Supported Rowing 3 30
Shrugs 5 50
Standing BB Curls 5 50
Standing Cable Reverse Flys 5 50

Wednesday – Leg Day

Exercise Sets Reps
BB Back Squats 5 15
BB Back Squats 1 Till Failure
BB Good Mornings 3 25
Leg Press 3 30
Reverse Hyperextensions 5 50
Seated Leg Curls 5 50
Calf Raises (Seated) 5 50


Thursday – Push Day

Exercise Sets Reps
Standing BB Overhead Press 5 15
Standing BB Overhead Press 1 Till Failure
Incline BB Bench Press 3 25
Close Grip BB Bench Press 3 30
Seated Machine Flys 5 50
Standing Triceps Pushdowns 5 50
Standing Cable Side Lateral Raises 5 50


Friday – Pull Day

Exercise Sets Reps
BB Snatch Grip Deadlift 5 15
BB Snatch Grip Deadlift 1 Till Failure
BB Rowing 3 25
Pull – Ups (Weighted 3 30
1 – Arm DB Rowing 5 50
Incline DB Curls 5 50
Seated Machine Reverse Flys 5 50


Saturday – Leg Day

Exercise Sets Reps
BB Front Squats 5 15
BB Front Squats 1 Till Failure
Romanian BB Deadlift 3 25
BB Hip Thrusts 3 30
BB Romanian Deadlift 1 25
DB Lunges 5 50
Leg Extensions 5 50
Hanging Leg Raises 5 50


Sunday – Rest Day

Rob McElhenney’s Diet Plan

Rob follows a strict diet that has helped him get ripped like a superhero. He believes in healthy eating and goes for sources like chicken breast, vegetables, and brown rice.


Meal 1:

  • Toast
  • Eggs

Meal 2:

  • Protein Shake

Meal 3:

  • Chicken
  • Green Vegetables
  • Brown Rice

Meal 4:

  • Protein Shake
  • Avocados

Meal 5:

  • Whatever he likes


    • Multi-Vitamins
    • Whey Protein
    • CLA
    • L – Carnitine
    • Omega – 3
    • Probiotics

    Rob McElhenney’s Workout Principle

    He’s serious about his workout and likes hitting the gym six days a week. He focuses on hitting his body parts twice per week. For instance, he’ll have two push sessions, two pull sessions, and two sessions of leg. Equally, he believes to achieve a good physique, you’ve to be dedicated to fitness and take it seriously. No matter whether you’re doing a 9 to 5 job.

    About Rob McElhenney

    Born on April 14, 1977, Rob McElhenney III is an American actor, podcaster, businessman, and producer who’s famous and known for his work in FX/FXX comedy series It’s Always Sunny in Philadelphia as Ronald “Mac” McDonald.

    Born and raised in Philadelphia, Pennsylvania, in an Irish descent family, he comes from a catholic family. Similarly, because of his creativity, work ethic, and humor, his status as a prominent figure is solidified in the entertainment industry. And he continues to be one of the driving forces in the comedy and television world.

    His interests are beyond the entertainment industry. He is famous for his passion for gaming, a topic he explored in the Apple TV+ series “Mythic Quest: Raven’s Banquet.” Further, his personal life demonstrates his ability to balance a successful career with a strong family life and personal interests, making him a known and relatable figure to his fans and admirers.

    Wrapping Up

    McElhenney’s journey to cultivate mass has inspired many of his fans and even fitness enthusiasts to embark on their fitness journeys on a new level. Rob McElhenney’s workout routine and amazing physical transformation have shown how dedicated and committed he is to health & fitness. For instance, his journey from a character-driven joke to a dedicated and successful symbol of an individual striving for the success of a fitness goal shows that with the right mindset and consistency, you can achieve a remarkable physical transformation.

    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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