Tom Brady Workout | NFL Quarterback Routine

By Chris Davis

	Advanced (3+ years)
	18 minutes/day \| 2 days/week
	Athletic Performance, Tone Body, Gain Strength
	1 x Dumbbell, Barbell, Bodyweight, Exercise Ball, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, EZ Bar, Flat Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Decline Bench, Medicine Ball Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 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

Day 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
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Plie Dumbbell Squat	2-3 rounds	10-12 reps	15s
1B.Alternating Barbell Forward Lunge	2-3 rounds	10-12 reps	15s
1C.Reverse Lunge with Twist and Overhead Reach	2-3 rounds	10-12 reps	15s
1D.Ice Skater	2-3 rounds	10-12 reps	15s
1E.Ball Leg Curl	2-3 rounds	10-12 reps	15s
1F.Lat Pulldown	2-3 rounds	10-12 reps	15s
1G.Bent Over Two-Dumbbell Row	2-3 rounds	10-12 reps	15s
1H.Standing Dumbbell Biceps Curl	2-3 rounds	10-12 reps	15s
1I.Close-Grip EZ-Bar Biceps Curl	2-3 rounds	10-12 reps	15s
1J.Crunches	2-3 rounds	10-15s	15s
1K.Reverse Crunch	2-3 rounds	10-15s	15s
1L.Mountain Climber	2-3 rounds	30s	60s

Day 2 - 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
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Dumbbell Bench Press	2-3 rounds	10-12 reps	15s
1B.Dumbbell Flyes	2-3 rounds	10-12 reps	15s
1C.Standing Barbell Military Press (AKA Overhead Press)	2-3 rounds	10-12 reps	15s
1D.Standing Dumbbell Biceps Curl	2-3 rounds	10-12 reps	15s
1E.Dumbbell Lateral Raise	2-3 rounds	10-12 reps	15s
1F.Cable Pushdown (with V-bar)	2-3 rounds	10-12 reps	15s
1G.Decline EZ Bar Triceps Extension	2-3 rounds	10-12 reps	15s
1H.Dumbbell Turkish Getup	2-3 rounds	10-15 reps	15s
1I.Crunches	2-3 rounds	10-15 reps	15s
1J.Reverse Crunch	2-3 rounds	10-15 reps	15s
1K.Medicine Ball Pushup	2-3 rounds	12 reps	15s
1L.Crunch (on stability ball, arms crossed)	2-3 rounds	12 reps	15s
1M.Stability Ball Mountain Climber	2-3 rounds	12 reps	15s
1N.Plank	2-3 rounds	30s	60s

Date Created: 12/11/2019, UTC

Last Updated: 10/27/2021, UTC

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