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Tom Brady Workout | NFL Quarterback Routine

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

63 minutes

Genders

Male

Goals

Athletic Performance (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Tom Brady workout involves a myriad of personal trainers who help him in different ways. They include Gunnar Peterson, Alex Guerrero and Tom House. The NFL quarterback’s routine starts by working

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Medicine Ball

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

63 minutes

Genders

Male

Days per week

2 days

Goals

Athletic Performance (Male)
Gain Strength (Male)
Tone Body (Male)
Description

The Tom Brady workout involves a myriad of personal trainers who help him in different ways. They include Gunnar Peterson, Alex Guerrero and Tom House. The NFL quarterback’s routine starts by working

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Medicine Ball

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Lower Body Workout

Day 2: Upper Body Workout

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Lower Body Workout

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Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. Tom Brady finishes with cardio, or goes outside and does quarterback drills.

ExerciseSetsRepsRestNotes
1A. Plie Dumbbell Squat2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1B. Alternating Barbell Forward Lunge2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1C. Reverse Lunge with Twist and Overhead Reach2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1D. Ice Skater
Ice Skater
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1E. Ball Leg Curl2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1F. Lat Pulldown2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1G. Bent Over Two-Dumbbell Row2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1H. Standing Dumbbell Biceps Curl2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1I. Close-Grip EZ-Bar Biceps Curl
Close-Grip EZ-Bar Biceps Curl
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1J. Crunches
Crunches
2 - 3 sets10 - 15s60s
Time between exercises: 15s
1K. Reverse Crunch2 - 3 sets10 - 15s60s
Time between exercises: 15s
1L. Mountain Climber2 - 3 sets30s60s

Upper Body Workout

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Gunnar Peterson workouts are all about circuit training. Do one set of each exercise, rest one minute. Then, repeat the circuit 2-3 more times. After the circuit training is done, Gunnar Peterson usually has Brady do High Intensity Interval Training (HIIT) on a cardio machine.

ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1B. Dumbbell Flys
Dumbbell Flys
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1C. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1D. Standing Dumbbell Biceps Curl2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1E. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1F. Cable Pressdown using V-Handle Attachment
Cable Pressdown using V-Handle Attachment
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1G. Decline Lying Tricep Extension (skullcrusher)
Decline Lying Tricep Extension (skullcrusher)
2 - 3 sets10 - 12 reps60s
Time between exercises: 15s
1H. Dumbbell Turkish Getup2 - 3 sets10 - 15 reps60s
Time between exercises: 15s
1I. Crunches
Crunches
2 - 3 sets10 - 15 reps60s
Time between exercises: 15s
1J. Reverse Crunch2 - 3 sets10 - 15 reps60s
Time between exercises: 15s
1K. Medicine Ball Pushup2 - 3 sets12 reps60s
Time between exercises: 15s
1L. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
2 - 3 sets12 reps60s
Time between exercises: 15s
1M. Stability Ball Mountain Climber2 - 3 sets12 reps60s
Time between exercises: 15s
1N. Plank2 - 3 sets30s60s

Date Created: 12/11/19, 8:17 AM


Last Updated: 9/12/20, 9:40 PM

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