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

BB Bench Press515
BB Bench Press1Till Failure
Seated DB Shoulder Press325
Triceps Dips (Weighted)330
Standing Cable Crossovers550
Cable Triceps Extensions550
Seated DB Raises550

Tuesday – Pull Body

BB Deadlift510
BB Deadlift1Till Failure
Chin – Ups (Weighted)325
Chest Supported Rowing330
Standing BB Curls550
Standing Cable Reverse Flys550

Wednesday – Leg Day

BB Back Squats515
BB Back Squats1Till Failure
BB Good Mornings325
Leg Press330
Reverse Hyperextensions550
Seated Leg Curls550
Calf Raises (Seated)550

Thursday – Push Day

Standing BB Overhead Press515
Standing BB Overhead Press1Till Failure
Incline BB Bench Press325
Close Grip BB Bench Press330
Seated Machine Flys550
Standing Triceps Pushdowns550
Standing Cable Side Lateral Raises550

Friday – Pull Day

BB Snatch Grip Deadlift515
BB Snatch Grip Deadlift1Till Failure
BB Rowing325
Pull – Ups (Weighted330
1 – Arm DB Rowing550
Incline DB Curls550
Seated Machine Reverse Flys550

Saturday – Leg Day

BB Front Squats515
BB Front Squats1Till Failure
Romanian BB Deadlift325
BB Hip Thrusts330
BB Romanian Deadlift125
DB Lunges550
Leg Extensions550
Hanging Leg Raises550

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.

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Satinder Chowdhry