Alex Rodriguez Diet Plan & workout routine


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Alexander Emmanuel Rodriguez, also known as A-Rod is among the most renowned baseball players, not only because of his accomplishments in playing but because of his commitment to the game and the team.

Like many other highly accomplished athletes of all time, Alex Rodriguez maintained an optimal balance between Diet Plan & workout routine so that his physique and brain were in the highest condition, which helped him remain in top form for quite an extended period.

The secret behind his incredible fitness and incredible physique is in the food he eats. He loves mixing up his workouts and training to ensure every inch of his body gets conditioned frequently.

He was overweight in the past. Thanks to his custom-designed food plan, he’s shed significant weight to keep in shape.

Let’s look at his customized diet plan to learn more about his methods to stay healthy and keeps his incredible physique.

Alex Rodriguez’s Diet Plan

Alex Rodriguez Diet Plan

Many top athletes only focus on their training, exercise, and diet to ensure they’re in good shape. But A-Rod is plenty to think about. He is involved in multiple business ventures as well as other charitable activities. Therefore, managing all the professional obligations with proper training and diet is an immense task.

The nutrition plan he has set for him is scheduled to fit his work and personal commitments.

Alex Rodriguez Meal Plan

Morning Green juice (Spinach, Cucumber, Celery)
Breakfast Egg whites, chicken apple sausages, Turkey Bacon
Lunch Chicken and a healthy portion of salad
Snack Fresh fruit and salads
Dinner Mainly Mexican food including occasional tacos

However, his diet plan is not always constant. He always experiments with a periodical no-carb diet and no sugar diet. After completing a diet challenge, he loves to have some high-carb foods that he loves, like Pizza and tacos.

What Does Alex Rodriguez eat?

  • Egg whites
  • Oatmeal
  • Coffee
  • Different fruits
  • Cucumber
  • Lettuce
  • Chicken Sausage
  • Turkey Bacon

    What Does Alex Rodriguez avoid?

  • Oily greasy foods
  • Carbonated drinks
  • Sugary drinks
  • Preservatives
  • Artificial flavors

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Alex Rodriguez uses the following supplements to help his progress:

  • BCAA’s
  • Protein Shakes

Alex Rodriguez’s Body Measurement (Body Stats)

He is talking about Alex Rodriguez’s height and body weight. He stands at 6 ft 2 inches and weighs around 104 kg or 229 lbs. Moreover, he has dark brown hair and hazel eyes.

Age 46 years
Height 6 ft 2 inches or 190 cm
Weight 104 kg or 229 lbs
Chest Size 44 inches
Waist Size 34 inches
Biceps Size 14.5 inches
Hair Colour Dark Brown
Eye Colour Hazel

Alex Rodriguez Workout Routine

The businessman and athlete start his day early, around 6 am. Now that he’s a father, he takes his girls to the school by 7 am, which is his primary job of the day. He utilizes this time to instruct them about making money and economics. After completing his work, he will have to pay his fines, and he’s keen to get some exercise.

Monday Alex Rodriguez Workout


  • A series of 440, 220, and 110-yard sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Incline Bench Press– 5 sets, Reps: 21, 14,7, 7, 7
  • Cable Crossover- 3 sets, Reps 21
  • Dumbbell Bench Press– 5 Sets, Reps: 21, 14, 7, 7, 7


  • Barbell Bicep Curl– 2 sets of 15
  • Reverse EZ-Bar Curl- 2 sets of 21
  • Alternating Dumbbell Curl– 2 sets of 15 for each arm
  • Cable Curl- 1 set of 15
  • Hammer Curl- 1 set of 15


  • Hammer-Strength Grip Machine- 3 sets of 21
  • Dumbbell Wrist Curl- 3 sets of 21


  • Core Strength Machine- 2 sets of 50
  • Gymnastics Ring Hang- 1 set of 21
  • Slings- 1 set of 21
  • Decline Crunch (w/25-pound plate)- 2 sets of 21

Tuesday Alex Rodriguez Workout


  • Sandpit workout
  • Stair Sprints
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


Baseball skills, drills, batting, fielding, running

Alex Rodriguez Diet Plan

Wednesday Alex Rodriguez Workout


  • 18 straight 110-yard dashes.
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


  • Barbell Squat– 10 sets, Reps: 50, 30, 21, 14, 7, 7, 14, 21, 30, 50
  • Leg Extension- 3 sets of 15
  • One-Legged Deadlift- 3 sets of 15
  • Leg Press Machine: 3 sets of 21
  • Lying Curl- 3 sets of 15

Thursday Alex Rodriguez Workout


  • Uphill runs
  • 30 minutes on a stationary bike
  • 300 abdominal crunches


Baseball skills, drills, batting, fielding, running

Friday Alex Rodriguez Workout


  • High-speed plyometric movements
  • 30 minutes on a stationary bike
  • 300 abdominal crunches



  • Back Extension (w/25-pound plate)- 3 sets of 21
  • Reverse Back Extension- 1 set of 77
  • Wide-Grip Pulldown to Front- 3 sets of 10
  • One-Arm Dumbbell Row- 3 sets of 15
  • Dumbbell Pullover-  2 sets of 21


  • Power Clean (lightweight) – 1 set of 50
  • Dumbbell Lateral Raise- 2 sets of 21
  • Upright Row- 2 sets of 15
  • Dumbbell Shrug- 2 sets of 15
  • Bent-Over Cable Lateral Raise- 2 sets of 21


  • Close-Grip Bench Press- 2 sets of 15
  • Triceps Pressdown– 2 sets of 15
  • Dumbell Kickback- 2 sets of 15

Saturday and Sunday: Rest

  • On Saturday and Sunday, Alex Rodriguez rests.


Alex Rodriguez is one of the most outstanding baseball players of all time.
Rodriguez has received numerous awards for his exceptional performances, including The MVP Award and the Hank Aron Award.
He also won the Gold Glove Award twice

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this webpage derives from one or more of those sources.

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