Steve Weatherford’s Workout Routine and Diet Plan

Steve Weatherford is a former NFL athlete. He used to play as New York Giants’ punter. This incredible athlete has always been in amazing shape and serves as a huge inspiration for fitness enthusiasts everywhere.

Owing to his phenomenal physique, Steve has also been on the cover page of several fitness magazines. And he is also known for the amazing physical transformation that he went through post retiring from the NFL.

Steve’s journey is a testament to the incredible potential within each of us, reminding us that with determination and dedication, we can reshape our bodies and surpass our own limitations.

In this post, we’ll shed light on Steve Weatherford’s workout routine and diet plan, which will undoubtedly motivate you to kickstart your journey towards achieving a fantastic physique.

Steve Weatherford’s Workout Routine

Steve stands tall at a towering 6 feet 2 inches and weighs around 211 lbs. He has been an NFL athlete but the level of his physical development matches that of physique athletes.

Steve sports an immensely lean and muscular physique. In order to build and maintain it, he has always incorporated bodybuilding techniques, and protocols in his training program.

Talking about his love for bodybuilding, he says,

“I love traditional bodybuilding; it’s a passion of mine. There’s nothing like hitting a huge back session and feeling like an absolute beast. So I do a lot of functional strength training with some classic bodybuilding exercises mixed in.”

Steve’s exercise routine mixes up functional training with bodybuilding. It not only gives him an aesthetic-looking physique but also keeps his body’s overall athleticism on point.

Steve performs weight training at least 4-days a week. Instead of relying on the conventional bro split, he prefers to train multiple muscle groups in a single workout session using upper lower split.

Now, let’s have a look at Steve Weatherford’s weekly workout routine that targets to add lean muscle mass to his frame:-

Day 1- Lower Body 1

• Front barbell squats- 3-4 sets x 4-6 reps
• Dumbbell lunges- 3 sets x 10-12 reps
• Leg press- 4 sets x 8-12 reps
• Seated hamstring curls- 2 sets x 10-12 reps
• Leg extensions- 2 sets x 10-12 reps
• Standing calf raises- 3 sets x 12-15 reps
• Decline crunches- 3-4 sets x 12-15 reps

Day 2- Upper Body 1

• Dumbbell bench press- 3-4 sets x 8-12 reps
• Incline dumbbell bench press- 3-4 sets x 8-12 reps
• Dumbbell overhead press- 3-4 sets x 10-12 reps
• Lateral raises- 3-4 sets x 10-12 reps
• Weighted bench dips- 3 sets x 10-12 reps
• Overhead dumbbell triceps extensions- 3 sets x 10-12 reps
• Concentration curls- 3 sets x 10-12 reps
• Hanging leg raises- 3-4 sets x 12-15 reps

Day 3- Lower Body 2

• Dumbbell scissor jumps- 3 sets x 6-8 reps (on each side)
• Front barbell squats- 3-4 sets x 4-6 reps
• Power cleans- 3 sets x 3-5 reps
• Dumbbell snatch- 3-4 sets x 4-6 reps
• Deficit dumbbell deadlift (sumo stance)- 3 sets x 6-8 reps
• Seated hamstring curls- 2 sets x 10-12 reps
• Leg extensions- 2 sets x 10-12 reps
• Standing calf raises- 3 sets x 12-15 reps
• Side bridges- 3-4 sets x 12-15 reps

Day 4- Upper Body 2

• Weighted pull-ups- 4 sets x 8-12 reps
• Lat pulldowns- 3 sets x 10-12 reps
• Seated cable rows- 3 sets x 10-12 reps
• Barbell upright rows- 2 sets x 10-12 reps
• Barbell shrugs- 2 sets x 10-12 reps
• Biceps circuit- 6 sets x 8-10 reps
• Single-leg box jumps- 4 sets x 8-10 reps
• Roman chair situps/Decline crunches- 3-4 sets x 12-15 reps

Metabolic Reset Program

Steve’s body and fitness levels declined significantly at one point because he couldn’t stick to his exercise routine due to certain circumstances.

Fortunately, Steve realized it quite soon and decided to work on improving his fitness levels. And this made him structure his 30 days metabolic reset program.

Metabolic workouts are a great choice for those looking to regain a fitter and healthier lifestyle through exercise, as they combine high-intensity movements to boost metabolism and improve overall fitness.

Metabolic workouts offer numerous benefits, including facilitating healthy weight loss, boosting metabolism, promoting gut health, improving overall well-being, and increasing energy levels.

The Metabolic Reset Program is divided into two parts:-

• Morning cardio session
• Afternoon weight training session

Steve prefers to perform his morning cardio session in a fasted state. It consists of any one or two of the following exercises:-

• Running (either outside or on the treadmill)
• HIIT circuit
• Jump rope
• Incline walk
• Hill sprints

In his afternoon weight training session, Steve performs three rounds of the following exercises:-

• Pulse squats- 60 seconds
• Pull-ups- AMRAP
• Diamond pushups- 60 seconds
• Reverse lunges- 60 seconds
• Barbell bench press- 10-12 reps
• Mountain climbers- 60 seconds
• Jump rope- 60 seconds

He takes a rest of no more than 30 seconds in between the exercises. Steve’s afternoon weight training session extends to about 30-40 minutes.

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Steve Weatherford’s Diet Plan

Building a great physique requires more than just an effective exercise routine; it also involves fueling the body appropriately to achieve optimal results. Steve understands this and knows the importance of proper nutrition in reaching his fitness goals.

Being a celebrated NFL athlete, Steve Weatherford’s diet plan has always been on point. Even after retiring from the sport, he still follows a disciplined approach when it comes to feeding his body.

Steve never treats carbs as his nemesis. He consumes a decent amount of carbs right before and after his intense workout sessions. He claims that doing so not only provides his body with adequate energy but also supports muscle recovery.

Before his workout sessions, Steve fuels his body with a meal consisting of whole-wheat pasta, chicken, and vegetable lasagna. This provides him with the necessary energy and nutrients to perform at his best.

After completing his training, he focuses on recovery and growth by consuming a meal consisting of brown rice, chicken, and broccoli. These foods help replenish his muscles and support their growth and repair.

When it comes to protein intake, Steve follows a strategy of consuming 1.5 grams of protein for every pound of his bodyweight. He makes sure that each of his meals contains a minimum of 30 grams of protein.

This approach helps him meet his protein requirements, which are crucial for muscle development and recovery. By prioritizing protein-rich foods, Steve supports his fitness goals and maintains a balanced diet.

Steve stays away from consuming saturated or trans fats. But at the same time, he includes sources of healthy fats in his nutrition plan such as avocados, salmon, olives, seeds, and peanut butter.

Steve Weatherford’s meal plan includes four meals, and here are the food items he includes in each of them:

Meal 1- Breakfast

• 3 egg whites
• 4 oz. sweet potato
• 25 oz. chicken sausage

Meal 2- Lunch

• 5 cups brown rice or jasmine rice
• 2 oz. ground turkey
• 1 cup black beans

Meal 3- Evening Snack

• 1 medium avocado
• 5 egg whites

Meal 4- Dinner

• 10 asparagus spears
• 2 oz. flank steak

In addition to his meal plan, Steve Weatherford also emphasizes staying hydrated by consuming a significant amount of water throughout the day. Hydration is important for overall health and plays a crucial role in supporting physical performance and recovery. By prioritizing water intake, Steve ensures that his body remains adequately hydrated to support his fitness goals.

Eating Frequently

In order to keep his metabolism levels on point, Steve eats small balanced meals after every three hours. This also allows him to counter hunger pangs.

Hulk Juice

Steve likes to have juice made up of kale, spinach, apple, banana, lemon juice, and water. He calls it ‘Hulk Juice’ and consumes it to add definition to his muscular body.

But at the same time, he ensures to do so in moderation as it is loaded with natural sugars.

• 2 large apples⠀
• 1 full cucumber⠀
• 1 ginger peeled⠀
• 2 cups of kale⠀
• 1 cup of lemon juice

Steve Weatherford’s Supplements

To enhance the nutritional value of his nutrition plan, Steve Weatherford incorporates a few supplements.

Steve Weatherford’s supplements stack includes the following:-

• BCAA (Branched Chain Amino Acids)
• Calcium
• Vitamin D
• Fish Oil

BCAAs provide the body with essential amino acids that play a key role in muscle recovery and growth.

Calcium and vitamin D supplements assist in keeping the bones and muscles healthy.

Fish oil is rich in Omega-3 fatty acids, which have been associated with numerous health benefits. Omega-3s are known for their positive effects on heart health. Omega-3 fatty acids have been shown to help reduce inflammation, support proper blood flow, and promote a healthy heart.

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Final Thoughts

Steve Weatherford’s workout routine and diet plan have certainly contributed to his impressive physique and fitness levels. Following his approach can indeed lead to noticeable improvements in both physique and fitness. However, it’s important to remember that individual results may vary, and it’s crucial to tailor any fitness and nutrition plan to one’s specific goals, needs, and preferences.

Moreover, his fitness regime is not just about training intensely and eating right. Giving the body adequate time to rest and recover also holds a prime spot in it.

Allowing the body time to rest and recover helps maintain an anabolic state, where muscle growth and repair can occur more effectively.

By incorporating regular rest days, the body can replenish energy stores, repair damaged tissues, and prevent overtraining.

This approach ensures that one can derive the maximum benefits from their fitness regime and maintain overall physical well-being.