HomeWorkoutsRussell Westbrook Workout: Complete Fitness & Diet Regimen

Russell Westbrook Workout: Complete Fitness & Diet Regimen

Russell Westbrook is perhaps the most dynamic players to ever play in the NBA. If you’ve seen any of his highlights its evident he has elite talent. Some argue that not only is he one of the more explosive players in the NBA, but he might be one of the most athletic humans on earth (Take a look at some of these highlights). Though he is fairly private when it comes to his workouts, NBA Legends has got the inside scoop. In this post we take a look at Russell Westbrook Workout!

Russell Westbrook Height and Weight

Westbrook is 6’3″ and weighs 200 lbs.

Russell Westbrook Workout

It is widely know that many of Russell’s teammates do not know his workout routine. Former teammate, Domantas Sabonis, had this to say about Russell Westbrook’s workout routine:

“I think I saw him lifting weights once during the preseason, but not since.”

Westbrook has even gone on record saying his workouts are very secretive:

 “I work out a lot—just not with cameras around,” he said then winked.

Russell Westbrook Speed Workout
Russell Westbrook of the the Houston Rockets

Russell Westbrook’s Playing Style

Westbrook’s unparalleled explosiveness is one of the main reasons why he is so successful as a basketball player. Sure, you can chalk it up to raw talent and killer instinct, but even in the NBA those attributes can only get you so far; Especially going against physical specimens to the likes of LeBron James and Giannis Antetokounmpo. But the 2017 MVP doesn’t mess around when it comes to his speed workouts and his energetic playing style.

Related: Russell Westbrook’s Salary

His almost chaotic style involves being off-balance constantly every time he has the ball, which is almost the entire game in most cases. Stability and core strength play a key role in maintaining the body for this strenuous playing style over the course of so many games, and Russell takes his core, speed, and stability workout very seriously. Jason Kidd summed up Westbrook’s playing style best:

“He is the (Mike) Tyson of basketball,” NBA legend Jason Kidd once told ESPN of Westbrook. “When the bell rings, he’s coming for you. Whenever he’s on the floor, he plays at one speed, and that’s fast and hard.”

Russell Westbrook Workout: Core & Speed

Russell’s core workout that he uses for increased speed and explosiveness on the court involves 3 unique exercises.

  1. Physioball TRX Row:     3-4 sets x 6-10 reps per set
  2. Single-Leg DB Curl-to-Press:     3 sets x 8 reps each leg
  3. Walking DB Push-Up to Row   2-4 sets x 8 reps each side

Related: What is the Best Record in NBA History?

Russell Westbrook 40 Yard Dash Time

Though there is nothing completely officially regarding Westbrook’s 40-yard dash time, we’ve seen some unofficial numbers of 4.30 seconds, which is lightning in case you live under a rock.


Russell Westbrook Workout Routine

We’ve covered a few of the exercises Westbrook uses to improve his speed and balance. Now lets take a look at the bulk of his workout and what kind of exercises he uses and how he splits them up throughout the work week.

Monday & Saturday: Push and Pull

On Mondays and Saturdays, Westbrook hits the gym hard, both to start the week right and keep the intensity up over the weekend. He mostly goes for the more or less “classic” exercises for athletic gains that involve both push and pull motions. We’ve compiled his workout into 3 “exercises” which are more like full workouts within the workout. Again, Westbrook doesn’t take Mondays (or any day for that matter) lightly.

  1. Push & Pull Superset

To work the fast-twitch muscle fibers, Russell goes with Weight Plate Pushups (until muscular failure), rests for 60 seconds, and then hammers out Weighted Pull–Ups (until muscular failure).

Yes, you are reading that correctly, he doesn’t count, he just goes until he can’t! Guy is outside his mind! Oh by the way he typically repeats this combination 3X.

2. Back & Biceps Superset

Dumbbell Snatch:     10-12 reps
Single Arm Cable Row:     10-12 reps

Westbrook performs 3 total supersets of the Dumbbell Snatch and Single Arm Cable row combo. 60 seconds rest in-between each.

3. Bottoms Up Abdominals

Russell performs several sets of this is a classic abdominal and oblique’s exercise until failure to increase his core strength and balance.

Tuesday & Sunday: Compound Exercises

Westbrook will start this workout routine with a 10-minute stretch, and then transition into the full workout routine. This routine focuses on full athleticism, strength, and explosiveness. Westbrook changes the routine each time but usually does 5 total exercises out of a combination of these 11 compound exercises listed below:

  • Barbell incline bench press
  • Barbell front squat
  • Db walking lunges
  • Standing barbell row
  • Weighted Wide Grip Pull ups
  • Db flat bench press
  • Barbell Shrugs
  • Underhand grip barbell row
  • Barbell power snatch
  • Stiff leg deadlift
  • Barbell sumo deadlift

He will perform 4 total sets for 6-8 reps range on 5 exercises from the list above, resting 2 minutes between sets.

Wednesday: Lower Body Workout

Westbrook completes most of these exercises to failure or until proper form cannot be maintained due to exhaustion. If you’ve watched him play since he came into the league you see it night in and night out. The guy never stops!

  • Single leg kettle bell squat
  • Db squat jumps, Drop sets with declining weight
  • Db side lunges with explosive foot swings
  • Weighted jump ropes superset with box jumps
  • Speed parachute springs with quick feet cardio

Russel Westbrook Cardio

Obviously cardio workouts come easy just playing the game of basketball but once again Westbrook does just stop there. Full court sprints with single leg weighted jump rope between sets of his lower body workouts and compound lifting exercises on any given day.

We’ve also seen video of Russell working on his footwork in the sand, which if you haven’t tried it, is a very good cardio and lower body workout, as well.

Russell Westbrook Diet

The following was first published by Superhumanyou:

Breakfast: 7 Egg Whites, 1 Whole Egg, 2 tablespoons Cottage Cheese, 2 – ounces Brown Rice, handful of Goji Berries, 2 powerful all natural testosterone boosters

Lunch: 5 ounces Chicken Breast, 5 oz. Sweet Potato, 2 cups veggies, and teaspoon olive oil

Post Workout Meal: 4-6 – ounces Ground Turkey, 2 ounces Brown Rice, – Avocado, 1 cup Green Beans and 1 cup Broccoli

Afternoon Snack: 1 scoop Whey Protein and a large handful of raw almonds

Dinner: 5 ounces grilled salmon, 1.5 cups steamed veggies with coconut oil

Late Night: 5 ounces Cottage Cheese, 1 scoop Casein, – ounce Almond Butter and Stevia Extract mixed in blender, 2 Powerful all natural testosterone boosters

Russell Westbrook Elevating at the rim
Russell Westbrook Elevates at the rim.


Russell Westbrook is an elite athlete and one of the premier players in the NBA, and none of it is due to luck. As we’ve seen, everything in his life revolves around training and preparing his body, not only to hold up during those long playoff runs, but to excel when others start to breakdown.

He also combines the workout detailed in this article with 5-6 days of full court basketball training for 2-3 hours per day. Even if you don’t like Russell, you have to respect his game and his dedication to his craft.



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