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Tom Brady Workout | NFL Quarterback Routine

By Chris Davis

Experience
Intermediate (2-3 years)
Time
63 minutes/day | 2 days/week
Good for
Athletic Performance, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Exercise Ball, Medicine Ball
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: www.popworkouts.com

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 out with Gunnar Peterson during the off-season.

Tom Brady’s close friend (and Chinese medicine specialist) Alex “Mr. Miyagi” Guerrero, helps keep him fit–and injury-free–during the NFL season. Tom Brady also works with quarterback guru Tom House to perfect his throwing motion.

Tom Brady’s workout is created by personal trainer, Gunnar Peterson. Brady started working out with Gunnar, after he severely tore his ACL in 2008. Gunnar Peterson praises the NFL quarterback, Tom Brady, and his work ethic saying:

This guy is year-round. No wasted movement. No plays off. No days off. Everything is purposeful. That Includes The People around Him.

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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


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.

Circuit
Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
1A. Plie Dumbbell Squat
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Alternating Barbell Forward Lunge demonstrationPlay Alternating Barbell Forward Lunge demonstration
1B. Alternating Barbell Forward Lunge
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Reverse Lunge with Twist and Overhead Reach demonstrationPlay Reverse Lunge with Twist and Overhead Reach demonstration
1C. Reverse Lunge with Twist and Overhead Reach
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
1D. Ice Skater
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
1E. Ball Leg Curl
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1F. Lat Pulldown
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
1G. Bent Over Two-Dumbbell Row
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
1H. Standing Dumbbell Biceps Curl
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Close-Grip EZ-Bar Biceps Curl demonstrationPlay Close-Grip EZ-Bar Biceps Curl demonstration
1I. Close-Grip EZ-Bar Biceps Curl
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Crunches▶
1J. Crunches
2 - 3 sets, 10 - 15s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1K. Reverse Crunch
2 - 3 sets, 10 - 15s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
1L. Mountain Climber
2 - 3 sets, 30s, (rest 60s)
Show Alternative Exercises

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.

Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1A. Dumbbell Bench Press
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
1B. Dumbbell Flys
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
1C. Standing Barbell Military Press (AKA Overhead Press)
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
1D. Standing Dumbbell Biceps Curl
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Dumbbell Lateral Raise▶
1E. Dumbbell Lateral Raise
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Cable Pressdown using V-Handle Attachment demonstrationPlay Cable Pressdown using V-Handle Attachment demonstration
1F. Cable Pressdown using V-Handle Attachment
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
1G. Decline EZ Bar Triceps Extension
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Dumbbell Turkish Getup demonstrationPlay Dumbbell Turkish Getup demonstration
1H. Dumbbell Turkish Getup
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Crunches▶
1I. Crunches
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1J. Reverse Crunch
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Medicine Ball Pushup demonstrationPlay Medicine Ball Pushup demonstration
1K. Medicine Ball Pushup
2 - 3 sets, 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
1L. Crunch (on stability ball, arms crossed)
2 - 3 sets, 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Stability Ball Mountain Climber demonstrationPlay Stability Ball Mountain Climber demonstration
1M. Stability Ball Mountain Climber
2 - 3 sets, 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
1N. Plank
2 - 3 sets, 30s, (rest 60s)
Show Alternative Exercises

Date Created: 12/11/2019, UTC


Last Updated: 4/18/2021, UTC

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