Last Updated On January 1, 2026
Largely considered to be one of the best quarterbacks in all NFL history, Aaron Rodgers has had a long career full of record-breaking performances. The Packers' weapon is an example of just how far you can go when you have the right diet, workout, and dedication.
Today we're going to cover all 3 aspects of Rodgers' routines and get you on your way to that MVP title as well! Don't go anywhere because we're going to dive deep into what makes the champion quarterback so successful.
Workout Summary - Quick Guide
Main Workout Goal | Build and Maintain Lean Muscle Mass |
Program Duration | 9 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Ketlebell, Barbells |
Recommended Supplements | Protein Shakes ZMA Multivitamins |
Aaron Rodgers’ Workout Routine Explained
Aaron Rodgers' fitness coach, Todd Durkin, holds no prisoners and is known for making professional football players quiver in fear. Okay, maybe not to that extent, but he does put pro QBs through some seriously intense workouts to take their skills to the next level.
If you want to play football for years to come like Rodgers, it's necessary to focus on the core and stretches as well as resistance work.[1]
Rodgers works his abs through exercises like the hover plank, hot yoga, leg raises, and more. This goes for both the off-season and when he's in the middle of a football season. Not to worry, though, as he also places great importance on getting enough rest.
Monday Workout: Upper Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Kettlebell Bench Press | 4 | 5 | 30-40 secs |
Kettlebell Flys | 4 | 5 | 30-40 Secs |
Kettlebell Pushups | 4 | 5 | 30-40 Secs |
Kettlebell Burpee with Shrug | 4 | 5 | 30-40 Secs |
Kettlebell Half-Get Ups | 4 | 5 | 30-40 Secs |
Superband Band Splitters | 4 | 5 | 30-40 Secs |
Tuesday: Lower Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Squat | 5 | 4 | 30-40 secs |
Kettlebell Straight-Leg Deadlifts | 5 | 4 | 30-40 secs |
Kettlebell Single-Leg RDL | 5 | 4 | 30-40 secs |
Superband Split Squat | 5 | 4 | 30-40 secs |
Hamstring Curls | 5 | 4 | 30-40 secs |
Related Article - Dumbbell Squat Vs Barbell Squat
Wednesday: Abs & TRX Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
I's, Y's, and T's work the backside shoulder | 6 | 7 | 30-40 Secs |
TRX Reverse Flys | 6 | 7 | 30-40 Secs |
Low Row Shortened Position | 6 | 7 | 30-40 Secs |
Sprinter’s Start with a Hop | 6 | 7 | 30-40 Secs |
Single-Arm High Pull | 6 | 7 | 30-40 Secs |
Thursday Workout: Upper Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Kettlebell Bench Press | 4 | 5 | 30-40 Secs |
Kettlebell Flys | 4 | 5 | 30-40 Secs |
Kettlebell Pushups | 4 | 5 | 30-40 Secs |
Kettlebell Burpee with Shrug | 4 | 5 | 30-40 Secs |
Kettlebell Half-Get Ups | 4 | 5 | 30-40 Secs |
Superband Band Splitters | 4 | 5 | 30-40 Secs |
Friday Workout: Lower Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Squat | 5 | 4 | 30-40 Secs |
Kettlebell Straight-Leg Deadlifts | 5 | 4 | 30-40 Secs |
Kettlebell Single-Leg RDL | 5 | 4 | 30-40 Secs |
Superband Split Squat | 5 | 4 | 30-40 Secs |
Hamstring Curls | 5 | 4 | 30-40 Secs |
Leg Extensions | 5 | 4 | 30-40 Secs |
Related Article - Leg Extension Alternatives
Saturday: Abs & TRX Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
I's, Y's, and T's work the backside shoulder | 6 | 7 | 30-40 Secs |
TRX Reverse Flys | 6 | 7 | 30-40 Secs |
Low Row Shortened Position | 6 | 7 | 30-40 Secs |
Sprinter’s Start with a Hop | 6 | 7 | 30-40 Secs |
Leg Raises | 6 | 7 | 30-40 Secs |
Sunday: Rest
Aaron Rodgers History and Background
38-year-old Aaron Rodgers was born in Chico, California, beginning his college football career at Butte College before soon transferring to UC Berkeley.
It was here that he really started to grab the attention of the NFL, setting records left and right. It was no surprise he was selected as a first-round pick in the 2005 NFL Draft by the Packers.
In the 2010 season, he brought the team to win the Super Bowl and earned the highly-respected title of the Super Bowl MVP. That would be just the beginning of a slew of awards, recognition, and boundary-breaking, and many sportscasters and players consider him to be one of the most talented quarterbacks of all time.
Current Body Stats
Rodgers is known for having a pretty massive stature, standing around 6’1” to 6’2”. Of course, that’s nothing too towering for the NFL, but it’s a great size for a quarterback.
Stat | Measurement |
|---|---|
Height | 6’1” |
Weight | 224 lbs |
Age | 39 |
Biceps | 16 inches |
Waist | 36 inches |
Chest | 46 inches |
Aaron Rodgers Exercise and Training Principles
With fitness coach Todd Durkin's help, Aaron Rodgers has become quicker on his feet and, overall, a more agile, powerful quarterback.
This is largely due to his fitness program, where Rogers works his body to develop a strong core and focus on the complete shoulder muscles rather than just the "mirror muscles."
Resistance training is crucial, but it's not just free weights and barbells. With the Aaron Rodgers quarterback workout, you'll find plenty of medicine ball throws, lower lat exercises, kettlebells, super-bands, and BOSU gear.
Keeping the posterior chain strong is very important for his position, including the rear delts, as mentioned.[2]
Rather than just "traditional" core exercises like oblique crunches and holding planks, Todd Durkin has him doing different types of yoga and Pilates, which are extremely effective for athletes that require quick and explosive movements.
In fact, it's been proven that the majority of a QB's throwing motion is correlated directly with how strong their core is.
For peak performance, you should never be resting for more than 30 to 60 seconds in order to gain/keep muscle while also keeping body fat down.
List of Accomplishments
Rodgers has had a lifetime of accomplishments, so we'd be here all day if we listed them all! So instead, we're going to cover his (arguably) 5 most important professional accomplishments.
4-Time MVP Winner
Let’s be honest - winning the title of Most Valuable Player just once is huge. The fact that Rodgers has one the MVP title four times is pretty impressive, to say the least. It’s pretty cool to think that all of them were with the Green Bay Packers, too. He even won two of the awards during back-to-back seasons (2020 and 2021)!
Winning Super Bowl XLV
Back in 2011, as Rodgers was still a pretty young NFL player, he squared up against Steelers QB Ben Roethlisberger and ended up leading Green Bay to victory 31 - 25. This Super Bowl MVP award was also given to Rodgers.
NFC North Wins
Since Rodgers became the starting QB for the Packers, they’ve won the NFC North a whopping 8 times in 14 seasons. This phenomenally consistent delivery has earned him the nickname “King of the North.”
Breaking Brett Favre’s Touchdown Record
From spending 3 years sitting on the bench watching Favre to surpassing his touchdown pass record with his 443rd touchdown pass, it was certainly an important moment in his career.
As Favre has always been known as one of the best Packers (and NFL) players to ever step foot on the field, this really made him a part of history.
Clutch Hail Mary Passes
The Hail Mary pass is known as one of the most challenging plays in the game, though he's managed to pull it off 3 times so far. The first time it happened against the Detroit Lions in 2015 when the Packers were down 23 - 21.
The second was in a playoff game against the Arizona Cardinals when they were down 20 - 13 and ended up in a tie thanks to Rodgers's pass. Then, in 2017 in a playoff game against the New York Giants, he completed yet another.
Related Article - Adrian Peterson Training And Diet Plan
Aaron Rodgers’ Diet
In order to play at the highest level, it’s not just his exercise routine that should be on point. His workouts, training camp, and games are all fueled by this diet. As Rodgers is almost 40, playing a dynamic sport against people half his age, he realizes just how large of a role diet plays in longevity and performance.
Rodgers eats "clean" around 80% of the time, though the other 20% he lives his life, eating some sweets, red meat, and meals with friends that may not be on his regular meal plan. He includes healthier cheat meals, which could just be smaller portions of his favorite treats, or he'll limit the condiments on his food, etc.
He doesn't typically eat animal products and cuts out gluten and dairy from his diet. This is mainly because he says both can cause brain fog, joint pain, and overall reduced exercise abilities.
What To Go For
What To Avoid
See More - Aaron Donald's Workout Routine And Diet
What Supplements Does Aaron Rodgers Take?
ZMA
The Green Bay Packers QB regularly takes ZMA (zinc, magnesium, and aspartate). This supplement is excellent for athletes as it can help boost muscle growth, strength, endurance, and recovery and even improve sleep quality.
Not only that, but it offers immune system support and reduces inflammation, which is fantastic for anyone.
Protein
For an athlete to stay rock-solid, they need adequate protein. Protein is crucial to just about everything: muscle synthesis, recovery, performance, body composition, etc. Rodgers has a protein shake after practice or playing to help with all of these aspects.
Related Article - Pre-Workout Vs Protein Powder
Multivitamin
To fill in all those nutritional gaps, most athletes simply have to consume more calories than they should. This is where a good multivitamin comes in. It not only fills in those gaps but helps boost immunity without the calories.
Read Also - Cam Newton's Diet Plan And Workout
Aaron Rodgers Workout Routine FAQs
You can usually find Aaron Rodgers working out with his team at training camp, but he has been spotted in the off-season working out at Proactive Sports in LA.
Aaron’s diet isn’t purely animal-product-free. While he largely follows a vegan diet and has completely cut out dairy, he will sometimes add red meats or chicken to his meals when he feels like it.
It’s wild to think about now, but the Packers legend sat for 3 years behind another legendary quarterback: Brett Favre.
He has a huge sweet tooth, which has been the hardest thing for him to control when it comes to diet.
Conclusion
If you're looking for all the details regarding Rodgers' exercise routine, diet, rest, and everything else, then we hope this helped. It's not every day that you see such a talented athlete last so long in their sport of choice, much less continue to play at such a high level. These routines and dedication are largely the reason why.
References:
- https://files.eric.ed.gov/fulltext/EJ1303611.pdf
- https://journals.lww.com/acsm-healthfitness/fulltext/2017/07000/posterior_chain_exercises_for_prevention_and.13.aspx
- https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102337/
Last Updated on January 1, 2026
