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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
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
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
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
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
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
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
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Crunches
2 - 3 sets, 10 - 15s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
2 - 3 sets, 10 - 15s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
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
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
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
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
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
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
2 - 3 sets, 10 - 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Dumbbell Turkish Getup demonstrationPlay Dumbbell Turkish Getup demonstration
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Crunches
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
2 - 3 sets, 10 - 15 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Medicine Ball Pushup demonstrationPlay Medicine Ball Pushup demonstration
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
2 - 3 sets, 12 reps, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Stability Ball Mountain Climber demonstrationPlay Stability Ball Mountain Climber demonstration
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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