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

Source

www.popworkouts.com

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

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.

Exercise	Sets	Reps	Rest	Notes
1A. Plie Dumbbell Squat Plie' Dumbbell Squats by Broser Built	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1B. Alternating Barbell Forward Lunge Alternating legs barbell lunges by Adolfo Box Fit	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1C. Reverse Lunge with Twist and Overhead Reach OVERHEAD REVERSE LUNGE & TURN by Twitch Trainer	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1D. Ice Skater ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1E. Ball Leg Curl Swiss Ball Hamstring Curl by Hybrid Fitness	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1F. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1G. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1H. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1I. Close-Grip EZ-Bar Biceps Curl ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1J. Crunches ▶	2 - 3 sets	10 - 15s	60s	Time between exercises: 15s
1K. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	2 - 3 sets	10 - 15s	60s	Time between exercises: 15s
1L. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	2 - 3 sets	30s	60s

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.

Exercise	Sets	Reps	Rest	Notes
1A. Dumbbell Bench Press ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1B. Dumbbell Flys ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1C. Standing Barbell Military Press (AKA Overhead Press) ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1D. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1E. Dumbbell Lateral Raise ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1F. Cable Pressdown using V-Handle Attachment ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1G. Decline Lying Tricep Extension (skullcrusher) ▶	2 - 3 sets	10 - 12 reps	60s	Time between exercises: 15s
1H. Dumbbell Turkish Getup Dumbbell Turkish get-up by Hien coach	2 - 3 sets	10 - 15 reps	60s	Time between exercises: 15s
1I. Crunches ▶	2 - 3 sets	10 - 15 reps	60s	Time between exercises: 15s
1J. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	2 - 3 sets	10 - 15 reps	60s	Time between exercises: 15s
1K. Medicine Ball Pushup Medicine Ball Push Ups by Avid Fitness	2 - 3 sets	12 reps	60s	Time between exercises: 15s
1L. Crunch (on stability ball, arms crossed) ▶	2 - 3 sets	12 reps	60s	Time between exercises: 15s
1M. Stability Ball Mountain Climber Stability Ball Mountain Climbers by Adam Blake Training	2 - 3 sets	12 reps	60s	Time between exercises: 15s
1N. Plank The Core-Training Workout: Plank by ExperienceLifeMag	2 - 3 sets	30s	60s