Kobe Bryant Workout Routine (The ‘666’ Workout Explained)

You'd be hard-pressed to find a person today who doesn't know who Kobe Bryant was.

The legendary shooting guard spent nearly his entire 20-year NBA career with the Los Angeles Lakers, known for being one of the best basketball players of all time.

While tragically passing away with his daughter in a helicopter accident at the beginning of 2020, his legend lives on.

Known for his incredible work ethic, many love learning about the unique Kobe Bryant workout routine that helped yield him 5 NBA championships and the respect of many.

Lakers star, Kobe Bryant, had a workout routine known as the "666." The 666 workout routine name comes from the fact that he worked out 6 hours a day, 6 days per week, 6 months a year.

However, the Kobe Bryant workout routine wasn't the same every day and consisted of weight lifting with Olympic lifts and explosive movements.

In order to achieve reaching muscle hypertrophy, he would perform 8 to 12 reps per exercise when weight training. This was to help him put on muscle mass, as he was naturally quite scrawny.

He wouldn’t train the same body part every day, either.

For example, Monday and Thursday would train the upper body, Wednesday and Saturday would be lower body, and Tuesday and Friday would e Olympic-style lifting.

Weight training wasn’t the only intense part of the Kobe Bryant workout, but also hours of basketball skills, shooting drills, and track workouts (2 hours of each workout).

The track work involved in the Kobe Bryant workout routine was designed to increase agility, which is crucial for an NBA player.

Of course, Bryant also did plenty of basketball drills, shooting around 700 to a thousand shots each day (post up shots, turnaround shots, mid-range shots, etc.), defensive slides, along with 20 minutes of dribbling.

Let's look at what Bryant's training schedule would look like when preparing for an upcoming season.

Monday & Thursday: Upper Body

  • Track Work - 2 hrs
  • Basketball Skills - 2 hrs
  • Cardio - 1 hr
  • Traditional Lifting (Upper Body – 1hr) - (3-4 sets) x (8-12 reps) each exercise
  • Bench Press
  • Lat Pulldowns
  • Incline Press
  • Military Press
  • Bicep Curls
  • Iso-Hold Push-Ups

Tuesday & Friday: Olympic Lifts

  • Track Work - 2 hrs
  • Basketball Skills - 2 hrs
  • Cardio - 1 hr
  • Weightlifting (Olympic Lifts – 1hr) - (3-4 sets) x (8-12 reps) each exercise
  • Stiff-Legged Deadlifts
  • Romanian Deadlifts
  • Clean Pulls
  • Lateral Dumbbell Raises
  • Bar Dips
  • Triceps Press-Downs

Wednesday & Saturday: Lower Body

  • Track Work - 2 hrs
  • Basketball Skills - 2 hrs
  • Cardio - 1 hr
  • Traditional Weightlifting (Lower Body – 1hr) - (3-4 sets) x (8-12 reps) each exercise
  • Back Squats/ Front Squats
  • Leg Curls
  • Leg Extensions
  • Calf Raises
  • Ab Crunches

Sunday: Rest


Who Was Kobe Bryant? (Black Mamba Forever)

Kobe Bryant is widely regarded as one of the best players in all of NBA history.

While he followed in the footsteps of Michael Jordan, he ended up creating his own path and even surpassing Jordan’s stats later on in his career.

However, even people who weren’t basketball fans began admiring him for his incomparable work ethic and heavy supply of inspiration.

He was an example of what can be achieved by working hard and never giving up.

He debuted on the Charlotte Hornets in the National Basketball Association, but was almost immediately traded to the LA Lakers, where he spent the entirety of his career.

Helping bring the team to victory with 5 NBA championship wins, he was named the entire NBA's Most Valuable Player.

Not only that, but he was even part of the Olympic gold-medal-scoring US Men's basketball teams both in 2008 and 2012.

Retiring after the 2015-2016 season, he became an icon in Los Angeles, and you can find countless murals of him throughout the city.

Seeing Bryant shooting on the court was something else.

During his last game, after 20 years in the NBA, he scored 60 points which was the most ever scored by a player in a single game that season.

However, that’s not the only record he held. He also scored 81 points in a game, which is the second most points held by a basketball player in one NBA game.

He’s also scored the most points by any Los Angeles Laker and is the youngest player to ever score 26,000 career points.

Kobe Bryant tragically passed away in a helicopter crash with his daughter, Gianna, and 7 other people in Calabasas, California, in January of 2020. 


Peak Body Stats

Stat

Measurement

Height

6’6”

Weight

212 lbs.

Biceps

16.5 inches

Waist

35 inches

Chest

43 inches

Kobe Bryant playing basketball for the Lakers

Kobe Bryant’s Training Principles (Insane Workout Ethic)

Kobe Bryant would wake up every morning at 4 am or 5 am and head straight to the gym, taking a break at 7:30 am to take his kids to school and make breakfast for his wife, then head back and get to work again.

Even during high school, he used to come to training at 5 am and leave at 7 pm!

While he trained, he developed a kind of "alter ego" he named "Black Mamba."

The name came from Tarantino's blockbuster hit "Kill Bill," where an assassin would use a black mamba to kill another character.

When Bryant entered that Black Mamba mentality, there was no stopping him.

As mentioned a few times, his off-season workouts lasted 6+ hours a day, with 2 hours of track work, 2 hours of shooting/skill training, and 2 hours of weights and cardio.

For Kobe Bryant's weightlifting session, he placed specific focus on Olympic workouts, which improve mobility and raw power.[1]

His workout was the most strenuous of any NBA player, but as his mantra goes, "Rest at the end, not the middle."

He believed that if you're serious about your goals, you are always in training. His trainer for many years was Tim Grover, who was not only there as a personal trainer but as a mental coach.

He said there were countless times he'd urge Bryant to rest to not overtrain, but it was tough reasoning with someone so dedicated to winning.

"The moment you give up, is the moment you let someone else win."
Kobe Bryant Flexing His Biceps

Accomplishments (Bryant’s Basketball Legacy)

Listing Kobe Bryant's accomplishments could be a novel in itself! Let's take a look at some of the most notable.

20 Years With The LA Lakers

There's no doubt the Lakers are one of the most successful teams in all NBA history.

Kobe was drafted by the Charlotte Hornets in the '96 NBA Draft but was almost immediately traded to the Lakers and never left.

With 20 years on the team, he holds the second-longest tenure with any one NBA team - Dirk Nowitzki holding the number one spot with 21 years at the Dallas Mavericks.

Lakers All-Time Points Leader

With a whopping 33,643 points, he is the all-time leading scorer in all of the LA Laker’s history![2]

Second-Highest Number of Points Scored in a Game

In 2006 in a game against the Toronto Raptors, Kobe Bryant managed to sink a whopping 81 points, the second-highest number of points scored in any game in the league’s history.

He also had one 80-point game, six 60-point games, 26 50-point games, and 134 40-point games.

Fourth All-Time in Scoring

Kobe Bryant is the fourth all-time leading scorer in the league's history with 33,643 points, even scoring more than Michael Jordan's 32,292.

At one point, Bryant held the third place spot until LeBron James surpassed his points.

NBA Most Valuable Player (2008)

The 2007-2008 season was legendary for Kobe, playing in every game and averaging an impressive 28.3 points, 6.3 rebounds, 5.4 assists, and 1.8 steals.

5 NBA Championships (2000-2002, 2009, 2010)

There are very few players who have this many championships, with those others being George Mikan, Magic Johnson, Dennis Rodman, and Tim Duncan.

18-Time NBA All-Star (1998, 2000 - 2016)

Holding the spot as the second-most All-Star appearances, he made his way up to 18! Only Kareem Abdul-Jabbar has him beat with just one more appearance.

Academy Award for "Dear Basketball"

In 2018, the American animated film "Dear Basketball," which was written and narrated by Kobe Bryant, won an Academy Award for Best Short Film.

Kobe Bryant received an award

The Kobe Bryant Diet Plan (How Did He Eat?)

While Kobe didn't always take his diet 100% seriously, he began following a very strict diet later in his career.

With the help of the Lakers' nutrition consultant, Bryant's diet plan focused heavily on grass-fed animal protein, fresh vegetables, and minimal starches and processed foods.

In 2012, nutritional consultant Dr. Cate Shanahan came up with the PRO Nutrition plan, with PRO standing for Performance, Recovery, and Orthogenesis (the creation or regeneration of bone).

Instead of consuming hydrogenated oils, sugars, and large quantities of starch, they were replaced with: fresh veggies, fermented foods like sauerkraut, meat with bone, organ meats, and salads 5 or 6 times per day.

He also drank green tea to detox and specifically focused on making sure he consumed enough water to stay properly hydrated.

This was especially important when considering court time and the intense Kobe Bryant workout routine.

Breakfast

  • Green Tea
  • Egg omelet
  • Fruits
  • Oatmeal

Lunch

  • Green vegetables
  • Olive oil
  • Wild-caught fish

Dinner

  • Quinoa
  • Lean protein

Snacks

Kobe wasn't known to be a huge snacker, though he did love the occasional pizza and grape soda as his famous pre-game meal. His post-game meal was his giant, trophy-sized "CrazyShake."

Kobe Bryant Holding a Big Ice Cream Sundae

What Supplements Did Kobe Bryant Take?

He didn’t take that many supplements, especially considering his rigorous workout routine and work on the basketball court.

However, he did take fish oil, protein shakes, and was known for loving bone broth.

He also iced his knees three times a day and used acupuncture techniques to help prevent injuries.

With such an extreme workout schedule of weight lifting, basketball practice, track, etc., it was a necessity.

Fish oil contains ultra-valuable Omega 3's, which are also known to help lubricate the joints and reduce inflammation, further aiding this[3].


Kobe Bryant Workout Routine FAQs

How many hours of sleep did Kobe Bryant get?

He got a mere three or four hours of sleep a night, on average. This is due to his no-holds-barred work ethic, determined to be the best player in history.

How many hours a day did Kobe work out?

He worked out 6 hours a day, 6 days a week, for 6 months during the year. However, Kobe Bryant's workout often surpassed this, including his intense off-season training.

Are Nike Kobe’s good to workout out in?

Absolutely! Every edition of the Nike Kobe is made with excellent build quality, with comfortable, soft materials that offer the flexion and support any serious athlete needs.

Why did Kobe have two jersey numbers with the Los Angeles Lakers?

His original number, 143, was from when he was at Adidas ABCD Camp, which adds up to 8. At the time, number 24 was unavailable, as it was being worn by George McCloud. During the 2006-2007 season, he switched over to number 24, which is what he had at Lower Merion High School.


Conclusion

You now know all about Kobe Bryant's workout routine and his insane training method.

While the former NBA player found success with it, it's important to work your way up to a routine like this. 

However, if, along with intense workouts, you also apply Bryant's mindset and dedication, there's no doubt you'll find success in whatever you choose to do.

Reference:

1. https://blog.nasm.org/newletter/scientific-rationale-incorporating-olympic-weightlifting-enhance-sports-performance
2. https://www.statista.com/statistics/819877/los-angeles-lakers-career-points-leaders/
3. https://www.nccih.nih.gov/health/omega3-supplements-in-depth 

Last Updated on January 16, 2023