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Lebron James: Workout and Diet

lebron james

With four NBA MVP awards, nine NBA all-star appearances, two all-star MVPs, an award as the 2012 USA Basketball Male Athlete of the Year, along with other recognition that professional basketball players are dreaming to have, Lebron James has achieved a lot of things in his career. From being dubbed as the next Michael Jordan to having a limitless ceiling, LeBron James has definitely already proved to be one of the legendary players in the history of American basketball.

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Lebron James didn’t become what he is now without doing necessary routines and diet plans. After realizing his talent, he had to work hard to improve his body to be the best on court with his own LeBron James workout and diet plan. While he enjoys a fast-food meal hours before the game every now and then, he carefully manages his routines, diet, and rest to bring his A-game for the Miami Heat now.

What Types of Exercises Does Lebron James Do?

Reports say that he is one of the most “jacked” players in professional basketball. With his height (6’9), body mass (270lbs), and under 7% body fat percentage, he continues to dominate games and be revered by basketball aficionados. So, what kinds of exercises does Lebron James do to achieve this feat?

The routines in the LeBron James workout and diet plan were revealed in the Men’s Health Magazine. Here are some of the exercises he included in his program.


Professional athletes include this basic exercise in their routines. To do this, you have to lay down on all fours with your arms are positioned at a slightly wider position than your shoulders. Then, lower your body slowly until your chest is just inches off the ground. Pause for a moment and get back to where you started. You must straighten your legs, put your feet close together, and keep your core stiff to achieve the best results.


Another basic exercise in the LeBron James workout and diet plan is the pull-ups. You simply grab a pull-up bar with your palms facing forward with your arms slightly wider than your shoulder to do this routine. Pull your body close to the bar until your chest touches it, pause, and slowly put your body down to the starting position.

Dumbbell Snatch

To do this exercise, you need to grab a dumbbell in an overhand grip. Squat down by bending your hips and knees. With your arms straight grabbing the dumbbell, try to throw it at the ceiling without letting your hands off. After the lift, allow your arms to rotate back to where you started. Since you are throwing the dumbbell forcefully in an upward position, your toes should rise up as well. To avoid going to another direction, keep the dumbbell close to your body.

Single Arm Cable Row

This exercise is done with the cable row equipment. Without moving your torso, you must pull the cable handle to the side of your body. After the required repetitions to your left arm, do the exercise immediately to the left arm.

Dumbbell Squat

This is another dumbbell exercise in the LeBron James workout and diet routine. In this exercise, you need to hold a dumbbell each hand to your sides and your palms facing inwards. Brace your core and lower your body like performing a regular squat. Once you’ve reached a squat-like position, pause, and go back to where you started slowly. To avoid knee injuries, you need to keep your weight on your heels. Also, try to push your chest out in the entire exercise.

Single-Leg Squat

This high-intensity exercise needs proper form to avoid injuries. To do this, you have to stand on a box with your left or right leg. The box you must use should be at knee-height to perform the exercise properly. With your arms straight in front of you, bend the leg you use for standing and lower your body until the other leg (which is on a straight form) reaches the ground. After reaching the ground, pause, and slowly get back to where you started.

Does LeBron James Have a Set Routine?

lebron james

Unlike actors who need different routines for the body form required by the role, professional basketball players work with an official routine. This kind of routine best suits the player’s role on the court which is mostly utilized for the whole career. Lebron James might have changed some parts of his routine as advised by a different performance coach in his new team, but his LeBron James workout and diet routine is generally the same.

What is LeBron James’ Routine?

lebron james

The LeBron James workout and diet plan follows a four-day exercise routine a week composed of two parts. He often has breaks during Wednesdays, and weekends to allow his body to recover from fatigue and be in the best condition on court.

Monday (Day 1)

  1. Pushup (Do the reps until you can’t do a pushup anymore for 3 sets.)
  2. Pull-ups (Do 10 reps for 3 sets.)
  3. Dumbbell Snatch (Do 5 reps for 3 sets for each arm.)
  4. Single-arm Row (Do 10 reps for 3 sets for each arm.)

 Tuesday (Day 2)

  1. Dumbbell Squat (Do 8 to 12 reps for 3 sets.)
  2. Swiss-ball Curls (Do 12 reps for 3 sets.)
  3. Dumbbell Step-ups (Do 10 reps for 3 sets for each leg.)
  4. Dumbbell calf raise (Do 12 reps for 3 sets for each leg.)

Thursday (Day 3)

  1. Dumbbell Bench-press (Do 10 reps for 3 sets.)
  2. Lat Pull-downs (Do 10 reps for 3 sets.)
  3. Single-arm overhead press (Do 6 to 8 reps for 3 sets for each arm.)
  4. Dumbbell Single-arm Row (Do 10 reps for 3 sets for each arm.)

 Friday (Day 4)

  2. Single-leg Squat (Do 5 reps for 3 sets for each leg.)
  3. Single-leg Swiss-ball curl (Do 10 reps for 3 sets for each leg.)
  4. Dumbbell Side Lunges (Do 10 reps for 3 sets for each side.)
  5. Unstable Jump Rope (Jump for 45 seconds for 3 sets.)

What is LeBron James’ Diet/Meal Plan?

lebron james

In an official interview with Shortlist Magazine, Lebron James talked about the importance of water in his nutritional guidelines. His personal chef mostly takes care of his balanced meals to promote muscle repair and growth and provide energy for games. If you’re planning to follow the LeBron James workout and diet plan, it’s best to ask a professional first to know whether the routines in it are suitable for you.