Aaron Donald Workout Routine

Aaron Donald has been one of the NFL’s most disruptive defensemen since arriving in 2014. How does he stay so dominant? He is an American football defensive lineman for the Los Angeles Rams of the (NFL) National Football League. He played college football in Pittsburgh, receiving unanimous All-American honors and was selected in the first round by the Rams in 2014. He is considered one of the greatest defensive players and has been named Defensive Player of the Year three times. He also earned Pro Bowl selections and seven first-team All-Pro honors in his nine seasons.

The funniest thing is that Aaron Donald went shirtless during the Super Bowl celebrations at the Rams.

Aaron Donald’s NFL Career

Aaron Donald had a solid start to his NFL career, recording at least eight sacks in his first three seasons.

This set the stage for the 2017 NFL season, in which Aaron collected 11 sacks and five forced fumbles.

Then in 2018, he eased that with his breakout year of 20.5 sacks and four forced fumbles.

Aaron Donald Current Stats

It’s challenging to maintain an impressive body physique.

Consider taking a look at Aaron’s current stats that may inspire you.

  • Age: 31 years old
  • Birthday: May 23, 1991
  • Height: 6ft, 1inch
  • Weight: 280 Pounds
  • Arm Length: 32 + ⅝ in (0.83 m)
  • Hand Span: 9 + ⅞ in (0.25 m)
  • Accolades: NFC & PFWA Defensive Player of the year, Pro Football Hall of Fame All-2010s Team, Super Bowl Champion, 2014 AP Defensive Rookie of the Year, 2018 NFL Sacks Leader

Aaron Donald Workout Principles

Aaron Donald can carry 500 pounds! You read that right. A five followed by two zeros. He also did 35 bench press reps at the NFL Combine before joining the NFL.

He focuses primarily on power and power moves to improve his lineman skills. Power moves include low volume, high-intensity box jumps and cxasxasadf.

These exercises are designed to help you accelerate. Adding them to a workout improves speed and quickness off the line of scrimmage for the lineman.

Strength exercises include squats, deadlifts, and bench presses ranging from 3 to 6 reps at 85 to 90% of your one-rep max.

This is the same technique used by Jeff Nippard.

Donald adds high-volume, lighter-weight arm workouts on game days to prepare for the three-hour propulsive match.

How much does Aaron Donald bench press?

In 2016, Donald’s combined weight was 315 pounds. That means he benched 225 pounds 23 times. His average lift was 25.5 pounds.

What Position Does Aaron Donald Play?

Defensive tackling is the position played by Aaron Donald. He started as a defensive end before moving to the inside line.

Aaron Donald Workout Routine

Aaron’s off-season workout routine consists of 6 training days and 1 rest day. He experiences strenuous workouts to maximize his body strength & potential.

Check his video with The Rock!

Aaron loves to do his work and performed exercises with full devotion. However, Aaron Donald’s workout training is given below:

Monday: Abs Workout

  • Medicine ball crunch: (5 sets, 20 reps)
  • Toe Touches: (4 sets, 20 reps)
  • Side Plank: (4 sets, 20 reps)
  • Bicycle crunches, (4 sets, 20 reps)
  • Plank: Hold 3 sets of plank for one minute
  • Heel Taps: (4 sets, 20 reps)

Tuesday: Lower body workout

  • Burpees: (3 sets, 10 reps)
  • Deadlifts: (3 sets, 10 reps)
  • Squats: (4 sets, 12 reps)
  • Calf Raises: (3 sets, 10 reps)
  • Lunges: (4 sets, 20 reps)

Wednesday: Workout to get Speed & Agility

  • 10-meter sprints: (3 sets)
  • 25-meter sprints: (3 sets)
  • Suicide sprints: (3 sets)
  • Agility Ladder: (3 sets)
  • Burpees: (3 sets, 20 reps)

Thursday: Cardio Workout

  • Running on Treadmill
  • Riding bike

Friday: Upper Body Workout

  • Bench Press: (4 sets, 10 reps)
  • Shrugs: (3 sets, 15 reps)
  • Military Press: (4 sets, 10 reps)
  • Dumbbell: (4 sets, 20 reps)
  • Tricep Dip: (3 sets, 10 reps)
  • Incline Bench Press: (3 sets, 10 reps)
  • Tricep Extension: (3 sets, 10 reps)
  • Dumbbell Fly: (4 sets, 10 reps)
  • Dips: (3 sets, 15 reps)
  • Skull Crushers Exercise: (4 sets, 20 reps)

Saturday: Full Body Workout

  • Split Squat: (4 sets, 10 reps)
  • Dumbbell Side Bend: (3 sets, 15 reps)
  • Dumbbell Row: (3 sets, 15 reps)
  • Box Squat: (4 sets, 10 reps)
  • Sit Ups: (3 sets, 15 reps)
  • Zottman Exercise: (3 sets, 15 reps)
  • Lateral Raise: (3 sets, 10 reps)
  • Plank: 3 sets hold for 1-minute
  • Weighted Sits Ups: (3 sets, 15 reps)
  • Reverse Lunge: (4 sets, 10 reps)

Sunday: Rest & Enjoy

Aaron Donald’s Diet Plan

NFL defensive lineman’s diet is quite different from other players.

He eats more carbs than proteins. Joey Blake revealed that Aaron’s diet contains just 20% proteins, 50% carbs, and 30% fats.

When he undergoes high workouts, he intakes 5000 calories.

Aaron consumes 616g of carbs, 245g of proteins, and 164g of fat to fulfil his body’s caloric threshold. You can also intake such proportions of macronutrients to fuel your body and prepare it for workouts.

You are surprised to know he can take 12 smoothies & 20 cups of popcorn daily. However, here is Aaron Donald’s nutritional plan:


  1. Breakfast Tacos (calories—1908, proteins—128g, carbs—101g, fat—111g)


  • 1-3 wheat tortillas
  • 15 oz turkey
  • Six eggs
  • Half cup spinach
  • 5 oz of Mexican blend cheese
  1. 2 protein smoothies along with greens
  2. 5 cups of Milk


  1. Brisket Sandwich (Calories—975, Protein—75g, Carbs—45g, Fat—54g)


  • 8-oz Brisket
  • 1-Ciabatta roll
  • 1 oz Smoked Gouda
  • 2 Protein Smoothies
  • 8 cups of rice
  • 5 cups of popcorn
  • 5 cups of Milk

Afternoon Snacks

  • 2 smoothie proteins
  • 5 cups of popcorn
  • 5 cups of Milk


  • 2 protein smoothies
  • 5 cups of popcorn
  • 7 cups of rice
  • 30 oz of fish
  • 5 cups of Milk

Late Night Snacks


Aaron also relies on supplements to prevent his body from nutrients dearth. He usually takes the following supplements:

  • Whey Protein
  • Vitamin D
  • Vitamin B12
  • Multivitamins


Aaron Donald owns a heavy yet super gorgeous body, but having such cuts and a well-defined body is not a cup of tea. Aaron has worked super hard for this body and rich body muscles. If you struggle, you achieve a bright career like Aaron’s.

4.6/5 - (7 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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