Rob McElhenney’s Workout Routine

Rob McElhenney is a well-known American actor, producer, director, and screenwriter. He gained massive recognition from his role in “It’s Always Sunny in Philadelphia” where he played the role of a beer-bellied bartender.

But later on, Rob went on to transform his physique completely. The beer-bellied Rob metamorphosed into a lean and shredded muscle beast. 

So if you are one of those who want to learn in detail about Rob’s workout routine, this post is going to serve you in your best interests. Rob McElhenney’s fat-to-fit transformation is simply phenomenal and we will be throwing light on the same in the upcoming sections. Let’s proceed.

Rob McElhenney’s Workout Principles

Body transformations are not as simple as they appear to be. If you think they only rely on intense training sessions and strict diet plans, you are only partially correct. In reality, one has to transform one’s entire lifestyle to a certain extent to build a well-developed physique. Rob McElhenney also had to do the same for that matter.

Rob McElhenney’s workout plan played a crucial role in transforming his physique from that of a fat man to a Greek God. In each of his training sessions, he made sure to push his body far beyond its capabilities.

His workout program incorporated both weight training and cardio. The former helped him in building up his muscle mass whereas the latter contributed towards making him lose the extra inches that he had put on to portray Fat Mac in It’s Always Sunny in Philadelphia.

Rob McElhenney’s Workout Schedule

Rob McElhenney workouts for 6-days a week. In each of his training sessions, he trains a particular muscle group. To ensure that his body recovers well, he takes a day off from his weekly training sessions.

Rob’s weekly workout split is given below:-

• Monday- Chest, and Shoulders
• Tuesday- Back and Arms
• Wednesday- Core and Calisthenics
• Thursday- Shoulders and Arms
• Friday- Legs
• Saturday- Core, and Calisthenics
• Sunday- Rest

Rob McElhenney’s Workout Routine

Rob went on to lose a considerable amount of his body weight in just a matter of 7 months. But his training goal was not only confined to that. It also targeted putting on lean muscle mass on his frame.

When Rob McElhenney was asked about how he made such a phenomenal physical transformation in such a short span of time, he answered,

“First thing’s first: if you have a job—like a 9-5 job—quit that. Do you like food? Forget about that. Because you’re never going to enjoy anything you eat. Alcohol? Sorry. That’s out. So what you need to do—you have a chef, right? like a personal chef?—make sure the chef makes you a lot of chicken breast. And make sure you keep your caloric intake at a certain level.”

Rob McElhenney trained under the supervision of a celebrity trainer from Magic Mike, Arin Babaian. And you can be pretty sure about the fact that Arin made him work out like a freak that enabled Rob to transform his physique in such a short span of time.

Rob McElhenney’s training routine primarily consists of weight training and cardio. When it comes to his weight training sessions, it incorporates both compound and isolation movements.

Rob follows a high-volume approach in his lifting sessions which means he always chooses to perform the exercises in his workout routine with a higher number of sets and reps.

In order to fully stimulate his muscle fibers, he even resorts to performing some exercises till complete muscle failure. This training approach allows the muscles to work to their full potential which in turn promotes growth. Rob also makes sure to start each of his training sessions with a 3-mile run and perform certain stretching movements.

Rob McElhenney’s abdominals are undoubtedly one of the most noticeable parts of his physique. To train them well, he relies on exercises that incorporate one’s body weight as resistance like crunches and leg raises. He performs those exercises with a higher number of repetitions to annihilate his abdominals.

The following table will give you a more descriptive overview of Rob McElhenney’s workout routine. It enlists the exercises along with their respective sets and reps. Let’s have a look at it:-

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Love for running

Rob McElhenney loves to include running in his daily exercise routine. Not only does it give his body a great warm-up but it also works on enhancing his endurance levels. Running is also a prominent part of Rob’s cardio routine which he religiously follows to maintain his lean and shredded physique.

On each of his training days, he runs for around 3 miles before his lifting sessions.

Don’t forget to stretch

Rob always makes it a point to go through a well-structured stretching routine in each of his training sessions. Doing so limbers up his muscle fibers well. It also keeps his body flexible and agile along with minimizing the chances of probable muscle injuries.

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Final Thoughts

Rob McElhenney’s physique goals are inspiring enough to make anyone hit the gym right away.

But apart from his intense workouts, it’s his dedication and consistency that gifted him the physique that most of us aspire to have.

If you too want to transform your physique just like Rob, you would have to ensure that you follow your training program with consistency, as such transformations don’t take place overnight.