Cam Newton is one of the most successful NFL quarterbacks in recent times, having won everything from the Heisman Trophy to the NFL's Most Valuable Player.

However, his impressive physique is why people want in on the athlete's workout routine and diet, his training principles, and all the other ins and outs.

By no means is it a simple routine, but one that definitely yields impressive results. Stay right here because we're about to dive into it all.

Main Workout Goal

Build and Maintain Lean Muscle Mass

Program Duration

9 weeks

Time Per Workout

60-90 minutes

Equipment Required

Kettlebells, Dumbbells

Recommended Supplements

Vegan Protein

Vitamin B12

Vitamin D


Omega 3-S


Cam Newton’s Workout Routine Off-Season

The off-season workout is quite possibly the most important for any athlete. The effort put into the off-season could make the difference between a player sitting on the bench or starting. For off-season training, Newton focuses on cardio, agility, and strength training - by no means light conditioning.

For agility training, he focuses on using added resistance bands, agility ladder, or steps for increased exercise difficulty. For cardio training, a 5-minute warm-up is crucial to minimize the risk of injury. Then, he will work out on a treadmill or apartment exercise bike to boost stamina instead of speed.

Cam Newton Outdoor Routine





Neck Rotations



30-40 secs

Physioball Leg Curls



30-40 Secs

Shoulders-Elevated Hip Lifts (with bands)



30-40 Secs

Bulgarian Split Squats


5 each side

30-40 Secs

Single-arm Cable Rows (half-kneeling)


10 Each Side

30-40 Secs

One-arm Kettlebell Press (half-kneeling)


8 Each Side

30-40 Secs

Rotator Cuff Band Circuit



30-40 Secs

Seated Medicine Ball Rotation



30-40 Secs

Combo Lunges (forward and reverse, with bands)


4 Each Side

30-40 Secs

Strength Training Program

Cam Newton's workout routines are all designed to keep or improve agility, stability, conditioning, and core strength.

Each set of reps is typically performed 4 to 5 times, pausing a maximum of 60 seconds in between. His strength training sessions involve lifting weights for about 1 hour, with a split to increase raw power.

Core Workout

Cam Newton's core workout routine was put together by the Carolina Panthers' strength coaches Joe Kenn and Jason Benguche and designed for some of the top professional American NFL quarterbacks.

The core circuits have helped him achieve those famous Cam Newton abs but have no doubt assisted him with winning games with his teams.





Kettlebell Power Pulls



30-40 Secs

Kettlebell Single-leg Squats



30-40 Secs

Single-arm Dumbbell Bench Presses



30-40 Secs

TRX Inverted Rows



30-40 Secs

Single-leg Good Mornings



30-40 Secs

Back Workout
  • Lat Pulldown
  • Close-Grip Lat Pulldown
  • Cable Row
  • Bent Over Row
  • Single-Arm Dumbbell Row
  • Deadlift
Chest Workout
  • Lat Pulldown
  • Close-grip lat pulldown
  • Cable row
  • Bent over row
  • Single-arm dumbbell row
  • Deadlift
  • Single-arm dumbbell bench press
Shoulder Workout

The Cam Newton workout places a heavy focus on shoulder strength and flexibility. As you may already know, any good quarterback is nothing without their throwing shoulder.[1] He experienced a terrible injury, which led to him requiring shoulder surgery. After, he really dialed in his workout routine and diet to recuperate and get him back to his original conditioning.

  • Military press
  • Arnold press
  • Front raise
  • Lateral raise
  • Rear delt fly
  • Shrugs
Arms Workout

No matter which position you play in football, arm strength is crucial. However, this is doubly as important for Cam Newton, who relies on significant arm strength and muscular balance in order to throw as quickly and as far as he does.

These arm workout routines work on both biceps and triceps, placing heavy focus on functionality and mobility. For example, Cam Newton performs a workout like this one.

  • Barbell curls
  • Biceps curls
  • Isolation curls
  • Preacher curls
  • Tricep extension
  • Tricep pushdown
  • Skull crusher
  • Dumbbell kickbacks
Legs Workout

To workout Cam Newton’s legs, he also incorporates many dynamic exercises like jump squats, jump lunges, and walking lunges. While these are all staple exercises in his arsenal, he will do different workout routines to avoid plateauing.

  • Squats
  • Leg presses
  • Leg curls
  • Leg extension
  • Stiff-legged deadlifts
  • Calf raises
Cam Newton Running Outdoors

Who Exactly Is Cam Newton? (NFL Quarterback - Super Cam)

Cameron Jerrell Newton is the son of celebrated football safety Cecil Newton Sr., but better known as one of the most awarded and talented NFL quarterbacks of this century.

He started out already making a name for himself, winning the Heisman Trophy playing for Auburn University, which is already known for its insanely impressive football program.

It wasn't long after when he was drafted to the NFL as the number one pick to the Carolina Panthers, where he spent almost his entire career so far. He's become a household name thanks to his world-class skills, known by many as "Super Cam ."

The Cam Newton stats are equally as impressive, gaining more rushing touchdowns (70) of any American football quarterback in the entire history of the NFL. Not only that, he ranks as the second all-time in rushing yards by a QB, clocking in at a whopping 5,398 yards!

During Cam Newton's 2015 MVP season, he helped take the Carolina Panthers to Super Bowl 50. After his 9th season with the Panthers, he was released after experiencing various serious injuries that had him sitting out of most of 2019.

He ended up signing to the New England Patriots in June 2020 for a year after their all-star Tom Brady left for the Buccaneers.

While his time at the New England Patriots wasn't very lengthy, and he is currently working as a free agent, he is still running a very successful YouTube channel where he lets viewers watch in on his various workouts. He may end up with the Carolina Panthers again, but time will tell.

Current Body Stats

Superior athletes have superior stats. Here’s a look at the Cam Newton physique.






245 lbs




17 inches


36 inches


50 inches

Cam Newton Body Stats

Cam Newton Workout Plan and Training Principles

The Cam Newton workout may change routinely, but there are always common principles and exercises he incorporates. He may work out at his home gym or at the gym - but he has made it a point to never make excuses for missing a workout.

To become one of the most successful American NFL stars, you need a workout routine that isn’t one-dimensional. Cardio training, agility training, and strength training are all important.

The Carolina Panthers’ strength coaches Joe Kenn and Jason Benguche obviously know how to take players to the next level, but Cam Newton has always been in unbelievably good shape.

He is very dedicated and consistent about his training and will do anything he can to obtain any competitive edge possible. Even the smallest improvements can make a big difference on the field, which is why Super Cam, aka Cam Newton, is always in the gym and pairing that with proper nutrition.

Cam Newton Before And After

Accomplishments, Awards, And Nominations

  • Rushing Touchdowns & Yards
    The Cam Newton workout routine definitely pays off, as he’s been the NFL leader in quarterback rushing touchdowns and second in quarterback rushing yards.
  • Offensive Rookie of the Year
    Cam Newton burst into the NFL swinging, setting all kidneys of rookie records to earn him the title of Offensive Rookie of the Year. In fact, he was the league’s first rookie QB to throw 4,000 yards in one season, the first to throw for 400 yards in his league debut, and set the season record for quarterback rushing TDs.
  • NFL Offensive Player of the Year
    We said that 2015 was a huge season for him! Not only did he win Offensive Player of the Year, but also the Bert Bell Award, All-Iron Award, and MVP that season.
  • MVP
    2015 was a massive season for Newton, winning the title of the Most Valuable Player (MVP). He’s also just 1 of 4 African-American quarterbacks to earn the title.
  • Heisman Trophy
    Before even stepping foot in the NFL, Newton won the Heisman Trophy due to his phenomenal performance for Auburn University. This placed him as the top quarterback for many important recruiters around the country, and landed him as the first pick with the Panthers.

Cam Newton's Diet and eating Regime

While he has always placed quite a bit of importance into the food he eats, after experiencing career-risking injuries in 2018, Cam Newton's diet no longer involved any red meat.

In early 2019, he took things a step further by implementing a vegan diet regimen, taking out fish and seafood as well as other animal products. He's said many times that this strictly plant-based diet has made him even healthier, leaving a positive impact on his fitness and overall sports performance.

Cam Newton's diet plan revolves around him consuming enough protein, amino acids, and other essential nutrients to aid muscle recovery, reduce the risk of injury, and make him a more resilient, able-bodied player. Not only that but it's designed to help maintain a proper metabolism.

He’s not the only one who consumes a vegan diet either - famed former Patriot quarterback Tom Brady and other notable sportsmen like Le’Veon Bell and Tyrann Mathieu are known for following a vegan regimen.

 Cam Newton recommends not overindulging in processed foods, as they can seriously hinder your athletic performance and don’t generally offer any real nutritional value. While he loves Chinese food and even has cravings for junk food, he’ll make delicious substitutes like a meat-free burger to help satiate those cravings.

Here’s a look at what Cam Newton consumes on a given day.


  • Oatmeal
  • Vegan protein shakes/bars
  • Fruits


  • Meat-free burger
  • Whole grain pasta
  • Pickles/salad


  • Potatoes
  • Veggies


  • Fresh juice/smoothie
  • Soup
  • Salad
  • Almonds
  • Fruits

What He Avoids

Cam Newton avoids general low-quality/refined foods, eggs, meat, fish, dairy, and other animal products.

What To Go For

  • Vegetables
  • Fruits
  • Vegan Protein Shakes
  • Whole Grains

What To Avoid

  • Refined Foods
  • Eggs
  • Meat
  • Dairy

What Supplements Does Cam Newton Take?

  • Vegan Protein
    Vegan protein powder is incredibly important to supplement the Cam Newton workout routine. Immediately after working out, he consumes at least 20 grams of protein to maintain muscle mass and encourage muscle recovery.
  • Vitamin B12
    B12 helps keep the body's blood and nerve cells healthy while improving DNA generation.[2] As Newton doesn’t eat meat and B12 is found naturally in animal products, it’s crucial that he supplements with B12.
  • Vitamin D
    Vitamin D is found in dairy products, but as he doesn’t consume dairy, this supplement is crucial for keeping his bones strong and able to resist heavy impact.
  • Calcium
    Just like with vitamin D, calcium is essential for keeping bones healthy and strong, not only for Cam Newton's workout routine but for performance on the field.
  • Omega 3-S
    Omega-3 fatty acids are fantastic for immunity and reducing inflammation which you can probably imagine is important for reducing injury, the severity of injuries, and overall health. While Omega 3s are naturally found in (mainly) animal products, he includes this supplement.
  • Iodine
    Iodine is wonderful for keeping the thyroid gland functioning at a high level.
  • Zinc
    Cam Newton's workout routine is strenuous, though Zinc helps keep immunity high and ensures the metabolism is functioning properly.

Cam Newton FAQs

Does Cam Newton have a playlist on Spotify?

Yes, he does! Though it hasn't been updated since 2018 – we're interested in what he would add now![3]

Does Cam Newtown work out to Gospel music?

Yes! It also lends to his past, growing up in Atlanta, singing in church and in the school choir.

What are Cam Newton’s workout shoes?

Cam Newton has a few different models of shoes, with the most popular being the Under Armour C1C Chairman[4] and the C1N 442.[5]

Does Cam Newton lose weight?

Yes, he does. He usually fluctuates between 240 and 245 now, but he played many seasons over 260.

Is Cam Newton a vegan?

Yes, he does follow a predominantly vegan diet, with the occasional meal that includes eggs.


Cam Newton’s workout routine is definitely not for the faint of heart, but it absolutely yields all-star results for those with elevated fitness goals!

Though you may not have the Carolina Panthers’ coaches at your disposal, you can take these workouts and use them for your own sports achievements, if not to improve your health and physique!


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Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.