Last Updated On September 26, 2023
Only a year after suffering a life-threatening brain aneurysm, we've seen a hip-hop legend, Dr. Dre, headline the Halftime Super Bowl Halftime show, showing off his impressive muscular physique, looking as buff as ever.
If that doesn't speak volumes about his dedication and workout routine - we don't know what does.
What will make you happy is the fact you can try the famed Dr. Dre workout routine and diet plan yourself.
So, get ready to pack on some dense muscle mass and get closer to looking jacked in no time.
- Quick Guide - Workout Summary
- Dr. Dre’s Workout Routine & Schedule
- Who Is Dr. Dre? (Rapper, Producer & Entrepreneur)
- Current Body Stats
- Workout Principles - Have They Changed Overtime?
- Dr. Dre’s Accomplishments & Achievements
- Dr. Dre’s Diet Plan (His Favorite Foods!)
- What Supplements Does Dr. Dre Take?
- Dr. Dre's Workout Routine FAQs
- Conclusion
Quick Guide - Workout Summary
Main Workout Goal | Building Muscle Mass |
Program Duration | 10 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Recommended Supplements | Protein Shakes Multivitamins |
Dr. Dre’s Workout Routine & Schedule
Despite embarking on a fitness journey in his late 40s, Dre proves there are no age restrictions when it comes to building lean muscle. It just takes hard work and exercise. Even as an extremely busy man in his late 50s, Dr. Dre never misses his training session.
The Dr. Dre workout plan consists of 5 days a week of training, followed by a two-day rest on the weekends. But that's just the schedule - let's get the gist of the Dre workout routine.
Dr. Dre's workout routine prioritizes basic compound movements, focusing heavily on the GOAT exercises like squats, deadlifts, and bench presses (as you can see from his massive pecs). This Dr. Dre workout routine made him lose weight and gain muscle mass while also enhancing his fat-burning capacity.
Another staple of his workout routine is training opposing muscle groups in one training session instead of a traditional one-muscle-group-per-workout split. This allows him to consistently work out and exercise more efficiently and shorten his training sessions by hitting totally different body parts.
Dre is no stranger to isolation movements and training smaller muscle groups either, as we can see from his biceps and triceps. However, whether his upper arms are the result of bicep curls and triceps extensions or dips and chin-ups, that's hard to say.
Bodyweight exercises have also been a big part of Dre's transformation from an overweight man to a hunk, and the most prominent bodyweight exercises this Compton legend relies on are dips for his lower chest workout and pull-ups for his upper back and lats.
Lastly, the Doc doesn't shy away from incorporating HIIT training and cardio into his mostly-weightlifting workout routine. However, he uses cardio gym equipment for burning calories. His cardio sessions primarily consist of a 3-to-5 mile run on a treadmill after each training session.
All of this allows Dr. Dre to train different body parts in a short amount of time while still getting enough rest for his muscles to recover. Now, let's look at Dr. Dre's workout plan he cycles through every week.
Related Article - Best Bodyweight Chest Exercises
Monday: Bodyweight Full Body Exercises
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pull-ups | 3 | 11 | 30-40 secs |
Tricep Dips | 3 | 12 | 30-40 Secs |
Chin-ups | 3 | 10 | 30-40 Secs |
Chest dips | 3 | 10 | 30-40 Secs |
Plank jump-ins | 4 | 15 | 30-40 Secs |
Reverse crunches | 4 | 11 | 30-40 Secs |
5-mile treadmill run |
Tuesday: Upper Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell presses | 3 | 11 | 30-40 secs |
Horizontal rowing | 3 | 11 | 30-40 Secs |
Up and over shoulder press | 4 | 10 | 30-40 Secs |
Pull-ups and dips | 3 | 10 | 30-40 Secs |
Lat pulldown | 3 | 12 | 30-40 Secs |
Military presses | 4 | 13 | 30-40 Secs |
DB pullover and strict press | 2 | 13 | 30-40 Secs |
5-mile treadmill run |
Wednesday: Lower Body
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlifts | 4 | 11 | 30-40 Secs |
Bulgarian split squats | 4 | 12 | 30-40 Secs |
Leg extensions | 4 | 12 | 30-40 Secs |
Hamstring curls | 3 | 11 | 30-40 Secs |
Heavy sled push | 2 | 11 | 30-40 Secs |
Crossover punches in sumo squats | 4 | 13 | 30-40 Secs |
Squat glute stretch | 4 | 13 | 30-40 Secs |
3-mile treadmill run |
Thursday: High-Intensity Interval Training (HIIT)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Reverse crunch and leg lifts | 3 | 16 | 30-40 Secs |
Push up jacks | 3 | 15 | 30-40 Secs |
Lunge jumps with knee-ups | 2 | 16 | 30-40 Secs |
Forward-reverse lunge and squats | 2 | 17 | 30-40 Secs |
Back extensions Y-raise | 4 | 19 | 30-40 Secs |
Narrow push-ups | 4 | 20 | 30-40 Secs |
Triceps dips to alternating leg kicks | 3 | 20 | 30-40 Secs |
Friday: Core Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Single leg bridge | 3 | 11 | 30-40 Secs |
Side plank with a hip dip | 3 | 14 | 30-40 Secs |
Side-lying hip abduction | 2 | 15 | 30-40 Secs |
T-spine twist | 4 | 15 | 30-40 Secs |
Starfish hold | 4 | 15 | 30-40 Secs |
Med Ball Side Toss | 2 | 12 | 30-40 Secs |
Superman plank | 4 | 12 | 30-40 Secs |
5-mile treadmill run |
Saturday & Sunday: Rest
Who Is Dr. Dre? (Rapper, Producer & Entrepreneur)
Andre Romelle Young, better known by his stage name Dr. Dre, is an American rapper, record producer, and entrepreneur from Compton, California.
Rapper
Dr. Dre was a DJ who rose to fame alongside Ice Cube and Eazy-E as a member of the rap group NWA.
The group's first album, "Straight Outta Compton" (1988), was a major success, earning the group their legendary status right then and there.
As a solo artist, Dr. Dre has released three albums: "The Chronic" (1992) and "2001" (1999), and "Compton" (2015).
Producer
As a record producer, Dr. Dre has worked on some of the most iconic rap albums of all time, including "Doggystyle" (1993) by Snoop Dogg, "All Eyez on Me" (1996) by 2Pac, "The Marshall Mathers LP" (2000) by Eminem, "Good Kid, MAAD City" (2012) by Kendrick Lamar.[1]
Related Article - Eminem's Diet And Workout Routine
Entrepreneur
Dre began his entrepreneurial journey in the mid-90s when he co-founded Death Row Records, followed by Aftermath Records a few years later.
But, his entrepreneurial rise to fame came in 2006 when he founded Beats Electronics, a headphone company, which he then sold to Apple for $3.4 billion in May of 2014. [2]
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6”1’ |
Weight | 237 lbs |
Age | 57 |
Biceps | 17 inches |
Waist | 36 inches |
Chest | 44 inches |
Workout Principles - Have They Changed Overtime?
During the early 2010s, no one thought they would see Dr. Dre jacked out of his mind, but once everyone saw him do dips in the I Need A Doctor music video - it was clear that fat-Dr-Dre physique was a thing of the past.
It all started with a weightlifting routine for Dre. We assume he then began exploring his options, trying out different fitness programs, incorporating different workout routines, etc. Other than his approach to nutrition, which we'll discuss in a second, not much has changed.
The Dr. Dre workout plan relies on different gym equipment and weights while also incorporating bodyweight or calisthenics workout plan.
Bodyweight exercises tend to provide adequate resistance and help work on core strength and stability that free weights and machines can't exactly hit.
Overall, his lifting sessions and workouts are designed to work on different aspects of his body, whether that's endurance and stamina, agility and flexibility, improving muscular strength, and so on.
With the Dr. Dre workout routine, he will usually do 7 different exercises per session, limiting his sets to four and rep range to 15, which means Dre usually works with 60-80% of his PR, increasing the load with each set.
Related Article - Best Calisthenics Workout Plan For Beginners
Dr. Dre’s Accomplishments & Achievements
With an illustrious career behind him, it's no surprise that Dre has racked up an impressive list of accomplishments and achievements.
From multi-platinum albums to Grammy Awards, Dre has done it all.
Some of his most notable accomplishments include:
Grammy Awards
B.E.T. Hip Hop Awards
MTV VMAs
Rock And Roll Hall of Fame
Dr. Dre’s Diet Plan (His Favorite Foods!)
At 270 pounds, pull-ups, triceps pushdowns, burpees and running weren't going to cut it for Dre. Diet needed to follow the exercise, too.
After deciding to shed fat, focus on his health and exercise 5 days a week to build lean muscle, Dre decided to switch to a vegetarian diet, which certainly helped him get in the best shape of his life.
He mostly enjoys eating wholesome, home-cooked meals, and while there's rarely any meat on his plate, he enjoys a variety of plant-based protein sources, fruits, vegetables, and healthy fats.
And while we don't know for certain what his daily caloric intake is and how he splits his macros, we can't imagine he's maintaining his physique without at least 3200 calories and 250g of protein.
Related Article - 50 Cent's Diet Plan And Daily Exercise
Breakfast
Dre's breakfast usually consists of oats, fruits, and nuts, allowing him to get a good mix of complex carbs, fiber, vitamins, and minerals, all while staying relatively lean and keeping his energy levels constant throughout the day.
Lunch
A staple of the Dre diet is a vegetable-rich meal. Which one's his favorite, we don't unfortunately know, but we have to assume he's eating protein and vitamin-rich delicious meals to hit his daily goals.
Dinner
Dr. Dre enjoys a bowl of veggie soup for dinner almost every night. This is an excellent way to get in a lot of micronutrients without overloading on calories, and it allows him to stay lean and mean.
Snacks
As far as snacks go, Dr. Dre likes to keep them clean. He'll usually consume a protein shake or have some nuts, but that's about it.
What To Go For
What To Avoid
What Supplements Does Dr. Dre Take?
Protein shakes
Seeing how Dre eats three times a day and prefers plant-based meals, it's almost impossible for him to hit his macro goals in just three sittings. This is where protein shakes come in - they help him meet his daily protein requirements and feed his muscles.
Our Dr. Dre workout routine includes drinking shakes both as snacks and during workouts to keep his energy levels up.
While he's never been public about which exact protein he consumes, we're pretty sure it's whey protein as it's both vegetarian and very effective at aiding muscle growth.
Related Article: Casein Vs Whey Protein
Multi-vitamins
Dr. Dre's workout routine also includes multivitamins. Not only do they make sure he's getting all the nutrients he needs, but they also help his body recover faster and function at its peak at nearly 60 years old.
Read Also - Tim McGraw Exercise Routine And Diet Plan
Dr. Dre's Workout Routine FAQs
While we don’t know Dr. Dre’s PR on the bench press, a man of his stature and dedication can probably handle a 300-pounder for a few reps.
After a major 50-pound weight loss over a decade ago, Dre has maintained his body weight over the years. He even managed to remain in top shape even after his 11-day stay in the ICU last year due to his years-long dedication and rigorous training program.
While we can’t say for sure what’s bumping in Dre’s headphones, we’d like to assume it’s something from his extensive catalog. Maybe Next Episode?
While Dr. Dre isn’t vegan, he does prefer a plant-based high-protein diet regime.
Conclusion
If your goal is to build muscle as Dr. Dre did, you should feel free to try out his workout regimen and even hop on a protein-rich veggie-first diet.
If you consistently train, as he did, you shouldn’t have any problems developing a body like Dre. Body many would die for.
This level of dedication and hard work is certainly inspiring, and as you can see, if a 57-year-old man can maintain his body goals - you can, too. Just take a page out of the Dr. Dre workout routine book.
References:
1. https://en.wikipedia.org/wiki/Dr._Dre_production_discography
2. https://www.forbes.com/sites/briansolomon/2014/05/28/apple-brings-dr-dre-on-board-with-official-3-billion-beats-deal/?sh=77ebca2e4397
