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Adrian Peterson Workout Plan
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Adrian Peterson Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Mass
  • Get Ripped
  • Gain Strength
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8 ratings
A.C.E. Certified
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5

Adrian Peterson Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 6 01:00
3 8 01:00
3 8 01:00
3 6 01:00
4 8 01:00
4 8 01:00
3 6 01:00
3 8 01:00
3 8 01:00

Notes:

In Rotation #1 & #2, you will see the majority of the sets are 3. Once you hit Rotation #3, those sets bump up to 4 to help with producing more mass and to also keep your muscles from becoming accustomed to the weight/workout.

Adrian Peterson Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 6 01:00
3 6 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

With the amount of exercises in the Adrian Peterson Legs Workout, be sure you do not over-push yourself with the amount of weight lifted.

Adrian Peterson Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 6 01:00
3 6 01:00
3 6 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00
3 8 01:00

Notes:

With the amount of exercises in the Adrian Peterson Back and Biceps Workout, be sure you do not overdo it with the amount of weight lifted.

Adrian Peterson Abs Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
3 6 01:00
3 6 01:00
3 6 01:00
3 6 01:00

Notes:

Make sure that you keep this day as an exclusive Abs day and do not add other muscles on this day. With the amount of exercises in the Adrian Peterson Workout, it is good to have a light day such as abs to keep the body from getting overworked.

Adrian Peterson Shoulders Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 6 01:00
Shrug   Video icon
3 8 01:00
3 8 01:00
3 6 01:00
3 8 01:00
3 6 01:00
3 6 01:00

Notes:

Be sure to execute the exercises properly and as fast as possible to ensure you are gaining speed like Adrian Peterson. Make sure you stretch after each Adrian Peterson workout routine and come mentally prepared for the next day.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Triceps blue Chest blue Chest orange Triceps orange
173 people started this plan
6 Reviews Rate this plan
Thumb
about 3 years ago #

Tryin to get like him!!!

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MattGreen760
over 2 years ago #

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MattGreen760
over 2 years ago #

6 Reviews
  • Thumb
    about 3 years ago #

    Tryin to get like him!!!

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  • MattGreen760
    over 2 years ago #

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  • MattGreen760
    over 2 years ago #

  • TommyVerce
    over 2 years ago #

    Extremely exhausting but I liked it so I recommend

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  • JoelJonathan
    over 2 years ago #

    I am on the final week of the Adrian Peterson workout program right now and I am really enjoying (translation: hating it... in a good way lol).

    I just did legs day rotation #4 yesterday and I am very sore. I typically do a lot of traditional barbell squats when I work my legs and so I was a little disappointed at first to see that this program doesn't have regular squats but doing the dumbbell bench squats was a new experience for me and I am very glad I gave them a try (they seem to mimic the same type of feel you might get with a trap bar deadlift I think).

    I also don't typically do a lot of leg presses but doing heavy dumbbell bench squats and then heavy leg presses is a great change for my workout routine and I am really liking this plan.

    All great reasons for me to keep changing up my workout routine every 4-6 weeks so that I don't get stuck in a plateau or too used to doing my favorite exercises. If soreness is any indicator then I am definitely hitting my muscles in entirely new ways.

    All in all, the Adrian Peterson workout schedule is a great fit for me but a few recommendations: substitute reverse-grip bent-over rows for the rear barbell rows (since they come right after regular bent-over rows anyway), don't be afraid to up the rest time a little for some of the bigger compound movements since 1 minute rest between sets isn't that much at all, and consider adding in some random sprints/jumps/agility work as a warmup to a couple of the workouts.

    Great plan and I think I am ready to move on to doing the regular Football Workout Plan on the site next!

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  • Tito45
    about 2 years ago #

    This workout is crazy! I'm on my second week and could not be more sore and lovin it!

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