Rob Gronkowski Diet and Workout Program

Rob Gronkowski Workout Program

Rob Gronkowski is an NFL tight end who played nine seasons for the New England Patriots and two seasons for the Tampa Bay Buccaneers. He is a four-time Super Bowl champion, a five-time Pro Bowl selection, a four-time First Team All-Pro selection, and was selected in the NFL 2010s All-Decade Team and NFL 100th Anniversary All-Time Team. Hence, it’ll be safe to say that he is one of the most successful tight ends in NFL’s history. 

Rob “Gronk” Gronkowski is described as an “NFL supernova,” a “sui generics,” a “gold standard,” a generational marvel,” and an “on-field force of nature.” 

Per the NFL pundits, Gronkowski revolutionized the tight end position and became the envisioned archetype for which the position could and should be. ESPN summed it up the best when they said, “it felt like the tight end position was invented in response to his rare gifts, the singular marriage of power and grace he brought to the game.”

Gronk is big, strong, and agile. The six-foot-six NFL player weighs around 265 pounds and has massive hands measuring 10 ¾ inches from thumb to pinkie. He has been compared to NBA’s LeBron James and Shaquille O’Neal as one of the most physically gifted athletes in American sports history.

In 2019, Gronkowski entered ESPN’s “World Fame 100” list of most famous athletes in the world. Although ruthless on the field, Gronk is one of the kindest and most generous sports personalities. 

Aside from his own foundation — the Gronk Nation Youth Foundation, Gronkowski regularly helps the Make-A-Wish Foundation and the Patriots Foundation. Additionally, he annually shaves his head for One Mission Buzz Off for kids with cancer. 

Rob Gronkowski Current Stats

  • Name: Robert James Gronkowski
  • Height: 6’6″
  • Weight: 264 pounds 
  • Birthdate: May 14, 1989 
  • Birthplace: Amherst, New York
  • Accolades: 4× Super Bowl Champion

Gronk was always an active individual. Growing up, he played four sports — basketball, hockey, baseball, and football. He finally settled on football in his senior year after moving to the suburbs of Pittsburgh where he earned several titles for his football skills. 

Rob Gronkowski grew up in an athletic household. His father is a former college football guard for Syracuse University from 1977 to 1981 and later founded a high-end fitness equipment business. His great-grandfather, Ignatius Gronkowski, represented the United States in cycling at the 1924 Summer Olympics in Paris, France, and held five world records in the sport. If this was not enough, four of Rob’s five brothers played in the NFL. 

Gronkowski had a rough start to his NFL career as he had to miss the first round of the 2010 NFL Draft due to back surgery. However, the Patriots drafted him in the second round with the 42nd pick. 

He plays a receiver and a blocker and has several NFL records to his name, including being the first player of his position to lead the league in receiving touchdowns (17 in 2011), most career postseason receiving yards by a tight end (1,163), the most career postseason receiving touchdowns for his position (14 to date), and the most combined receptions (23) and receiving yards (297) by a tight end in Super Bowl history. 

Gronk is no stranger to the gym life. He, along with his four brothers, operates Gronk Fitness, a fitness business that sells Gronk-branded gym equipment and has partnerships with other fitness companies including Life Fitness and Xtreme Monkey.

Rob Gronkowski Diet Program

While Rob Gronkowski ate whatever he liked at the beginning of his NFL career, it is no more the case. Gronk adheres to a strict dieting regimen to ensure he is functioning at his best on and off the field. Although not a dedicated vegetarian or vegan, he prefers plant-based foods over animal products. 

“I like to go with a mostly plant-based diet. I’d say about 75% and then the other 25%, just keeping it clean but eating whatever. Always making sure I get my fruits and veggies in every day.” – Rob Gronkowski.

Check Out: Calorie Calculator: Find Your Daily Calorie Intake for Reaching Your Ideal Weight

Diet Principles

Gronk adheres to the following dieting principles:

1. Go All-in on the Veggies 

Rob Gronkowski loves his veggies. He makes sure he is eating veggies with every meal. How big of a veggie fan is Gronk, you ask? He adores avocado ice cream and drinks plant-based protein post-workout. 

2. Cut Out the Acid

Gronk avoids acidic foods such as coffee. Additionally, he keeps his distance from processed foods, including anything made from refined flour, sugar, or containing MSG. He believes that cutting out these foods from your diet can help reduce inflammation

3. Don’t Give Up on Cheat Meals

The NFL player believes that eating cheat meals once a week can do wonders for your transformation. They help you reach your goals as they are an efficient way to cycle carbs and aid in satiating your cravings. Gronk’s favorite cheat meals include buffalo wings, natch, and his mon’s chicken casserole made with bread, cheese, cream of mushroom soup, and boatloads of mayo. 

“When my mom’s chicken soufflĂ© comes to town once a month, I’m going all in. That’s my cheat meal, I’m probably going to devour at least half of it when my mom brings it into town.” — Gronkowski on his favorite cheat meal. 

Related: Use Calorie Cycling To Achieve New Levels of Fat Loss

Rob Gronkowski Diet Plan


  • 4 to 6 egg omelet
  • or a large bowl of oatmeal with chia seeds and unsalted nuts


  • Large plant protein shake
  • Almond butter


  • A large portion of fish or chicken
  • Quinoa or sweet potatoes
  • A large bowl of salad with blue cheese dressing


  • Protein bars


  • A large portion of chicken
  • Steamed vegetables

After workouts, Gronk gulps down a plant-based protein shake with almond butter, fruit, and chia seeds. Furthermore, he eats veggies, chicken, and sweet potatoes as it provides his muscles with protein, carbs, and anti-oxidants for optimal recovery post workouts. 

“After a workout, you definitely need to have a protein shake…I throw some fruit in there…with some peanut butter and banana, and it gives you all the recovery you need from a hard day of lifting and running.” — Gronk on post-workout recovery nutrition. 

Rob Gronkowski Workout Program

With his skills in the tight end position and a tank-like physique, Gronk has become one of the most valuable players in the NFL. He uses two different training regimens to remain in shape throughout the year.

The first is a bodybuilding-style training routine, and the second is a functional circuit training routine included in the Gronk Fitness Programming.

Workout #1 — Bodybuilding 

Gronkowski uses the five-day training split laid down below in the off-season to build strength and endurance for the upcoming season:

  • Monday: Chest and Arms
  • Tuesday: Legs and Calves 
  • Wednesday: Abs
  • Thursday: Chest and Arms
  • Friday: Legs and Calves
  • Saturday and Sunday: Rest

Monday: Chest and Arms 

Gronk starts his chest and arms workout with the barbell bench press, where he goes as heavy as he can while maintaining the correct lifting form. 

  1. Bench Press: 4 sets of 10 reps
  2. Machine Pec Fly: 3 sets of 12 reps
  3. Skull Crusher: 3 sets of 20 reps
  4. Explosive Close-Grip Bench Press: 3 sets of 10 reps
  5. Dips: 3 sets of 12 reps
  6. Burpee: 1 set of 10 reps
  7. Sprint: 10 sets of 100 meters

Tuesday: Legs & Calves

Rob Gronkowski ends his second workout of the week with four different agility drills. These drills mimic the activities of his sport and help him build functionality, strength, and explosiveness.

  1. Step-up: 3 sets of 10 reps
  2. Barbell Squat: 3 sets of 8 reps
  3. Lunge: 3 sets, 15 reps
  4. Calf Raise: 3 sets, 12 reps
  5. 4 Agility Drills: 3 sets of each

Wednesday: Abs

Gronk dedicates a training session to his midriff as it aids in building core strength and stabilizers, which can result in a better performance on the field. 

  1. Plank: 3 sets of 1 minute
  2. Toe Touch: 1 set of 50 reps
  3. Bicycle Crunches: 2 sets of 25 reps
  4. Side Plank: 1 set of 30 seconds
  5. Med Ball Toss: 1 set of 30 seconds

“I truly believe that the best workouts start with stability, which focuses on the core.’” — Gronk on core training

Thursday: Chest & Arms

For his second chest and arms training session of the week, Rob Gronkowski relies on dumbbells and bodyweight exercises. Furthermore, he uses unilateral training to ensure strength and muscle balance on both sides. 

  1. Dumbbell Bench Press: 3 sets of 8 reps
  2. Dumbbell Incline Bench Press: 3 sets of 8 reps
  3. Bicep Curl: 3 sets of 10-15 reps
  4. Dumbbell Shrug: 3 sets of 8-12 reps
  5. Pull-up: 3 sets of 10 reps
  6. Push-up: 3 sets of 20 reps
  7. Shuttle Run: 10 sets of 15 yards

 Friday: Legs & Calves

The NFL player wraps up his training week with a lower-body training session. While performing the exercises, make sure you’re not going through the motions just for the sake of it. Pause and contract the target muscles with every rep to get the best bang for your buck.  

  1. Barbell Squat: 3 sets of 12 reps
  2. Side Lunge: 3 sets of 12 reps
  3. Standing Calf Raise: 3 sets of 12 reps
  4. Hamstring Curl: 3 sets of 10 reps
  5. Jogging Stadium Stairs: To the top

 Saturday and Sunday: Rest 

Rob Gronkowski uses the weekend for recovery. However, don’t use this as an excuse to turn into a couch potato. You should head out for a run or jump onto a treadmill for a 15-30 minute LISS (low-intensity steady-state cardio).

Must Read: HIIT vs. LISS Cardio: Which One Is Best for Fitness and Fat Loss?

Rob Gronkowski Off-season Workout Routine

Gronk’s off-season weekend routine involves cross-training. He plays basketball and volleyball or rides his bike on his rest days as he believes these activities make him stronger, more agile, explosive, dynamic, and functional. 

Workout #2 — Gronk Fitness Programming Circuit Training

The circuit training workout consists of eight stations. Perform one exercise from each station for 30 seconds and rest for 30 seconds before moving on to the next station. Repeat this cycle for three rounds with a 90-second rest in between rounds.

After you complete three rounds, perform any two exercises from the workout while maintaining high intensity for 60 seconds each.

  • Warm-up: 15 minutes
    • Plank: 5 mins (as many reps as needed)
    • Dynamic Stretching: 5 mins
    • Ladder Drill: 5 mins
  • Station 1: Battle Ropes
    • Rope Slam: 30-sec, 30-sec rest
    • Alternating Rope Side Slam: 30-sec, 30-sec rest
    • Jump Rope Slam: 30-sec, 30-sec rest
  • Station 2: Cones
    • Figure 8: 30-sec, 30-sec rest
    • Sprint: 30-sec, 30-sec rest
    • Up/Down Sprint: 30-sec, 30-sec rest
  • Station 3: Plyo Box
    • Box Jump: 30-sec, 30-sec rest
    • Box Jump with Push-up: 30-sec, 30-sec rest
    • Weighted Box Jump: 30-sec, 30-sec rest
  • Station 4: Pull-up Bar
    • Pull-up Bar: 30-sec, 30-sec rest
    • Chin-up: 30-sec, 30-sec rest
    • Flexed Arm Hang: 30-sec, 30-sec rest
  • Station 5: Sled 
    • Sled Push: 30-sec, 30-sec rest
    • Low Sled Push: 30-sec, 30-sec rest
    • Sled Chest Press: 30-sec, 30-sec rest
  • Station 6: Kettlebells
    • Goblet Squat: 30-sec, 30-sec rest
    • Sumo Squat: 30-sec, 30-sec rest
    • Goblet Squat: 30-sec, 30-sec rest
  • Station 7: Barbell
    • Hang Clean: 30-sec, 30-sec rest
    • Barbell Push Press: 30-sec, 30-sec rest
    • Barbell Upright Row: 30-sec, 30-sec rest
  • Station 8: Hurdle
    • Forward Hop: 30-sec, 30-sec rest
    • In-and-Out Shuffle: 30-sec, 30-sec rest
    • Forward/Backward In-and-Out Shuffle: 30-sec, 30-sec rest


The NFL superstar relies on the following supplements to improve his functionality and overall health:

  1. Whey Protein: A protein supplement ensures Rob Gronkowski is getting enough protein to help speed up his recovery and build muscle mass. 
  2. BCAA: A branched-chain amino acid intra-workout supplement makes sure Gronk is not breaking down muscle during his training session. 

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Wrapping Up

Rob Gronkowski is a force to be reckoned with in the NFL world. While genetics could have a role to play in his six-foot-six frame, his strength and athletism are results of his hard work, dedication, and discipline in training. 

If you’re an athlete and are on the market for a workout program that can help you improve your game, you cannot go wrong with Gronk’s workout and diet program. It has everything you need to function at optimal levels. Best of luck! 


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