Last Updated On September 22, 2023
There was nothing quite like Adrian Lewis Peterson when he broke into the NFL in 2007, and there hasn’t been anything like it since. In his rookie year, AP rushed for 1,341 yards and 12 touchdowns for the Minnesota Vikings, earning him the NFL Rookie Of The Year award.
And that was just the beginning of his success.
While we can’t guarantee you’ll ever be an NFL MVP, we can tell you that you can absolutely replicate Adrian Peterson’s workout routine. You can also replicate his diet to give you an extra boat against the competition.
- Workout Summary - Quick Look
- Adrian Peterson Workout Routine Explained
- Who Is ‘All Day’ Adrian Peterson?
- Current Body Stats
- Adrian Peterson’s Exercise and Training Principles
- Adrian Peterson Stats For His Career
- Adrian Peterson's Diet
- What Supplements Does Adrian Peterson Take?
- Common Questions About Adrian Peterson Workouts
- Conclusion
Workout Summary - Quick Look
Main Workout Goal | Power, Speed, Agility |
Program Duration | 10 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, V-Bar/Rope, Barbells |
Recommended Supplements | Multivitamins |
Adrian Peterson Workout Routine Explained
So what made AP so successful? Genetics? Luck? Hard work and determination? Good coaches? While all of those factors undoubtedly played a role in his success, Peterson credits one more thing to his success: his intense workout routine.
What was involved in APs workout regimen that made him so successful? Is it something we can duplicate to become the next All-Pro running back?
Adrian Peterson hits the gym five days a week, combining strength and cardiovascular training. This training program isn’t for the faint of heart, but it is definitely doable. Besides, no one gets a ripped physique like Adrian Peterson’s by being lazy or taking shortcuts.
Now, without further ado, let’s take a look at the infamous Adrian Peterson workout routine.
Monday: Chest And Triceps Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Flat Bench Press | 3 | 8 | 15-25 secs |
Incline Bench Press | 3 | 8 | 15-25 Secs |
Dumbbell Flys | 3 | 8 | 15-25 Secs |
Decline Dumbbell Bench Press | 3 | 8 | 15-25 Secs |
Cable Crossover | 3 | 8 | 15-25 Secs |
V-bar or Rope Triceps Pushdown | 3 | 8 | 15-25 Secs |
Triceps Dip | 3 | 8 | 15-25 Secs |
Dumbbell Kickback | 3 | 8 | 15-25 Secs |
Standing Dumbbell Triceps Extension | 3 | 8 | 15-25 Secs |
Related Article - Decline Bench Press Alternatives
Tuesday: Legs Exercises
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Straight-Leg Deadlift | 3 | 8 | 15-25 Secs |
Leg Press | 3 | 8 | 15-25 Secs |
Seated Leg Curl | 3 | 8 | 15-25 Secs |
Dumbbell Stepping Lunge | 3 | 8 | 15-25 Secs |
Seated Calf Raise | 3 | 8 | 15-25 Secs |
Seated Leg Extension | 3 | 8 | 15-25 Secs |
Wednesday: Back And Biceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bent-Over Row | 3 | 8 | 15-25 Secs |
Rear Barbell Row | 3 | 8 | 15-25 Secs |
Lying Cambered Barbell | 3 | 8 | 15-25 Secs |
Dumbbell Incline Row | 3 | 8 | 15-25 Secs |
Seated Cable Row | 3 | 8 | 15-25 Secs |
Dumbbell Curl | 3 | 8 | 15-25 Secs |
Concentration Curl | 3 | 8 | 15-25 Secs |
Hammer Curl | 3 | 8 | 15-25 Secs |
Wide-grip Pulldown | 3 | 8 | 15-25 Secs |
Thursday: Ab Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Weighted Crunch | 3 | 6 | 15-25 Secs |
Decline Crunch | 3 | 6 | 15-25 Secs |
Ab Plate Twist | 3 | 6 | 15-25 Secs |
Hanging Leg Raise | 3 | 6 | 15-25 Secs |
Roman Chair Sit-Ups | 3 | 6 | 15-25 Secs |
Related Article - Hanging Leg Raise Alternatives
Friday: Shoulder Exercises
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Military Press | 3 | 8 | 15-25 Secs |
Barbell Shrug | 3 | 8 | 15-25 Secs |
Alternating Dumbbell Raise | 3 | 8 | 15-25 Secs |
Incline Reverse Fly | 3 | 8 | 15-25 Secs |
Dumbbell Lateral Raise | 3 | 8 | 15-25 Secs |
Arnold Press | 3 | 8 | 15-25 Secs |
Hang Clean Pull | 3 | 6 | 15-25 Secs |
Related Article - Arnold Press Vs Shoulder Press
Weekends: Rest
Who Is ‘All Day’ Adrian Peterson?
Adrian Peterson is an American football running back widely considered one of the greatest running backs in football history. He was born and raised in Texas, the son of two college athletes.
He played his college ball at Oklahoma, where he set the freshman rushing record with 1,925 yards during the 2004 season and was the first freshman to ever finish as runner-up in the Heisman Trophy.
At the young age of seven, Adrian witnessed the tragic death of his nine-year-old brother Brian after he was hit by a drunk driver riding his bike. Because of a traumatic childhood, Adrian put all his attention on football. The gridiron was his battlefield to vent out the pain and anger of his horrid past.
Adrian Peterson was drafted to the NFL in 2007 by the Minnesota Vikings and became the NFL Offensive Rookie of the Year.
Soon after that, he was the fifth fastest player to run for 5,000 yards before suffering a devastating leg injury.
But against all odds and partly due to the infamous Adrian Peterson workout routine, he battled his way back to NFL glory and was the sixth fastest player to run for 8000 rushing yards. He played for the Vikings until 2017, when he became a free agent and signed with the Saints before being traded to the Cardinals.
Related Article - Cam Newton's Workout Routine And Diet Plan
He joined the Redskins in 2018, and in 2020 he signed with the Lions. Peterson won the NFL Most Valuable Player award in 2012, is a 3-time rushing yards leader (’08,’12,’15), and holds many other records.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6’1” |
Weight | 220 lbs |
Age | 37 |
Biceps | 16 inches |
Waist | 34 inches |
Chest | 42 inches |
Adrian Peterson’s Exercise and Training Principles
Adrian Peterson trained with the high-profile personal trainer, James Cooper, and it's rumored that Peterson threw up three times during their first training session together. That should give you an idea of how long and hard the training program was.
As an American football player, Adrian Peterson’s workout routine included plenty of weight training in the gym but also had a lot of speed and agility work.
AP would use isolated exercises to target individual body parts.[1] But that hard work that Adrian was putting in was balanced with a nice recovery program. He targeted individual body parts once a week and was careful to get at least seven hours of quality sleep every night.
He took weekends off from training during the off-season to allow him to rest mentally and physically. But those rest days were usually active, and he would do some sort of active recovery, typically involving a friendly game of basketball or a jog through the woods.
Peterson hits the gym at least five days a week, training a different muscle group each day, but overtraining can lead to mood swings, overuse injuries, and even depression.
Besides that, your body won’t have enough time to repair the damaged muscle fibers if you train every day. That means your muscles won’t grow as they should, and your functional strength won’t improve as much, and that’s why Adrian Peterson’s workout routine always had adequate rest.
Here’s what Adrian Peterson himself has said about his workout style:
“I dedicate myself and work hard in the weight room, and treat every practice as if it were a game. I’ve always been a fan [of Bruce Lee]. How he used to be able to move and be so quick. You look at some of the exercises he did, and it was all majority free weight, like standing on your hands. That works every muscle. Everything is firing.”
Adrian Peterson Stats For His Career
Adrian Peterson has compiled an incredible NFL career that will land him in the Hall of Fame. Peterson dominated the league for years behind his carer stats have cemented him as one of the greatest running backs in league history.
He has played 15 seasons for seven teams, including the Vikings, Redskins, and Lions. He has 3,230 carries for 14,918 yards, 305 catches for 2,474 yards, and scored 126 touchdowns.
Peterson was selected to play in 7 Pro Bowls. He has been named the NFL Comeback Player of the Year, NFL Offensive Player of the Year, NFL Most Valuable Player, and the NFL Pro Bowl MVP.
AP led the league in rushing three times and holds the all-time mark with 296 rushing yards in a single game. His name is in the record books in various other places, such as most 60-plus yard touchdowns (13) and tied with OJ Simpson for most 200-yard rushing games (6).
Adrian Peterson's Diet
Adrian takes his diet as seriously as he takes his workout routine, knowing that it will greatly impact how he performs and looks. He likes to eat small amounts of food throughout the day, and he loves to eat ice cream as a treat from time to time.[2]
For a long time, Adrian's favorite food was seafood, and he ate it several times each week, but he suffered a severe allergic reaction and had to cut all shellfish like lobster from his diet. AP loves fried food like fried chicken but sticks mainly with steamed and grilled chicken breast and low-fat bacon.
He is also pretty strict about limiting his sugary carb input outside his occasional treat. He'll eat a steak and green beans dinner if he's really hungry, and he also consumes meal replacement protein shakes. Here's what a week on the Adrian Peterson diet plan might look like for you:
Related Article - Aaron Rodger's Diet Program And Exercise
Breakfast
Snack
Lunch
Snack
Dinner
Adrian Peterson's Diet
What To Go For
What To Avoid
What Supplements Does Adrian Peterson Take?
Adrian uses just a few supplements and prefers to get most of his nutrition from whole foods. Before heading off to the gym, Peterson drinks an energy supplement called Cytomax that contains electrolytes and fast-acting carbs for energy, hydration, and to delay fatigue.
After his workout, he blends two scoops of Muscle Milk powder in 16 oz of milk with a banana.[3] He’ll also drink a Muscle Milk Ready-to-Drink shake in the evenings.
AP also takes a multivitamin daily to ensure that he has covered all his micronutrient needs.
Related Article - Pre-Workout Vs Protein Powder
Common Questions About Adrian Peterson Workouts
AP is a phenomenal combination of size, speed, and athleticism. He’s what many NFL experts view as the ideal running back. While it’s a matter of opinion, many consider Peterson the greatest of all time.
Adrian Peterson has an impressive 40-yard dash time of 4.4 seconds. Is there an Adrian Peterson speed workout we can do as well?
Peterson had three fumbles in the 2009 NFC championship game. Although he coughed the ball up three times, only one was lost to the other team.
Adrian Peterson suffered a severe injury, tearing both the ACL and MCL in his left knee in December 2011. But after reconstruction surgery and months of physical therapy and rehab, the legendary runner returned and led the NFL in rushing the following season.
In September 2014, Peterson was indicted for “Reckless or Negligent Injury to a Child.” The Vikings immediately deactivated him, and the running back ultimately took on a six-game, unpaid suspension.
The Adrian "ALL DAY" Peterson mobile app was created based on two major training goals, Strength and Speed. All Day teamed up with Driven Apps to create 'Adrian Peterson Driven' to "build your fitness, strength, and speed to reach your peak performance.” However, the app doesn’t seem to be available anymore.
Conclusion
Adrian Peterson is a well-known and highly decorated American football player winning various awards for his incredible performances on the field.
And while we can’t guarantee that you can replicate his success on the football field, you can definitely copy his exercise routine and diet plan. It might not be easy, but nothing worthwhile ever is.
If you enjoyed this routine, check out some of our other celebrity workout routines.
References:
- https://brieflands.com/articles/asjsm-21609.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/
- https://www.healthline.com/health/food-nutrition/muscle-milk-side-effects
