Clay Matthews Workout Routine and Diet Plan

Clay Matthews was born on May 14, 1986, is an American football player who plays for the Green Bay Packers of the National Football League. He is nicknamed as “The Clay Maker” and “Salt“. This Green Bay Packers linebacker is one of the best American football players who has won many different prizes.

Clay Matthews Workout Routine and Diet Plan

Clay hits the weight room to get bigger and stronger. It consists of a six days per week training program that includes track and fieldwork, yoga, pilates, boxing, MMS and good old strength training. He also follows a healthy diet plan to be in perfect shape. Let us look at Clay Matthews body fitness training.

Clay Matthews Body Stats

Height: 6 ft 3 in or 191 cm
Weight: 255 pounds or 116 kg

Clay Matthews Workout Routine

Clay Matthews’s workout routine is grouped according to his body. He gives more attention to upper body parts like shoulders, arms and abs for 3 days and to the lower body parts like hips and legs for the other 3 days. Apart from the workout sessions, Clay also practices other stuff like yoga, boxing and also mixed martial arts to stay healthy. Below is the thorough workout regime of the clay Matthews-

Upper Body workout

Number 1: 1 set of standing bodyweight external rotation of 20 reps
Number 2: 1 set of cable external rotation of 20 reps
Number 3: 1 set of barbell military presses of 8 reps
Number 4: 1 set of barbell close grip bench presses of 12-15 reps
Number 5: 2 sets of dumbbell flat chest presses of 8-10 reps
Number 6: 2 sets of machine rows of 8-10 reps
Number 7: 2 sets of dumbbell shrugs of 8-10 reps
Number 8: 3 sets of dumbbell lateral raises of 8-10 reps
Number 9: 1 set of dumbbell rear delt raises of 20 reps
Number 10: 1 set of chin-ups up to failure
Number 11: 1 set of dumbbell biceps curls of 12-15 reps
Number 12: 1 set of triceps rope press downs of 15 reps
Number 13: 2 sets of rope pull-ups if 8 reps
Number 14: 1 set of machine chest flys of 10-12 reps

Lower Body workout

Number 1: 2 sets of dumbbell walking lunges of 10-12 reps
Number 2: 60 seconds of bike sprints
Number 3: 1 set of pushups with lateral rotation of 8 reps with each side
Number 4: 1 set of Swiss ball hip extension of 20 reps
Number 5: 60 seconds of dumbbell farmers walk
Number 6: 1 set of Swiss ball leg curls of 12 reps
Number 7: 1 set of bodyweight squats of 12 reps
Number 8: 2 set of single-leg box squats of 8 reps with each leg
Number 9: 1 set of seated leg curl of 12 reps
Number 10: 1 set of dumbbell step-up of 8 reps
Number 11: 1 set of reverse lunges of 8 reps
Number 12: 1 set of Bulgarian dumbbell split squats of 8 reps with each leg
Number 13: 1 set side plank elbow touch of 10 reps with each side
Number 14: set of single-leg dumbbell Romanian deadlifts of 8 reps with each leg

Some Workout Tips by Clay Matthews

You need to maintain distance from alcohol and junk food
Maintain a diet which is full of essential nutrients
Follow your workouts with full devotion and also eat something right after your workout.

Clay Matthews Diet Plan

We could not find a proper diet plan of popular Clay Matthews but we have got some of the diet secrets:

His first meal of the day that is in the morning has oatmeal, with eggs, bacon and fruits.
He has 6 small meals in the entire day.
He has a heavy meal after he has his workout session.

Clay Matthews Off-Season Workout and Diet Plan

“I have to hurry like a big suspicious end, fall like safe, and hold the point of attack like a self-protective lineman,” he says.

Exercise routine

Clay Matthews off-season workout training is as straight sets, which means you do one set of each exercise and do the resting as little as possible before you move on to the next movement.

Lower Body

Number 1: Step-Up to Reverse Leg: 6 reps per leg
Number 2: Swiss Ball Hip Extension: 20 reps
Number 3: Dumbbell Step-Up: 6 reps per leg
Number 4: Slosh Pipe Step-Up: 10 reps per leg
Number 5: Slosh Pipe Lateral Step-Up: 10 reps per leg
Number 5: Swiss Ball Leg Curl: 12 reps
Number 6: Leg Extension: 12-15 reps
Number 7: Lateral Lunge into 1-Leg Balance: 8 reps per leg
Number 8: Reverse Lunge and Kick: 8 reps per leg

Upper body

Number 1: Partner Push-Up with Hand Slaps: 7 reps per side
Number 2: Standing Body-weight External Rotation: 20 reps
Number 3: Barbell Bench Press (warm-up): 15 reps
Number 4: Barbell Bench Press (increase weight): 12-15 reps
Number 5: Machine Row (increase weight): 12-15 reps
Number 6: Barbell Bench (increase weight): 12-15 reps
Number 7: Machine Row (increase weight): 12-15 reps
Number 8: Chain Push-Ups: As many as you can
Number 9: Reach Row: 12 reps
Number 10: Dumbbell Close Grip Bench: 12-15 reps
Number 11: Dumbbell Biceps Curl: 12-15 reps
Number 12: Dumbbell Close Grip Bench: 12-15 reps
Number 13: Triceps Rope Press-Down: 12-15 reps

Diet Plan

I start my day from a big breakfast which includes eggs with bacon and oatmeal and fruit. I get lunch immediately after my workout which refuels my body. I try to have six meals a day with snacks after between every meal, which is a great recipe for what I need. In between workouts, I’ll also take snacks, which may consist of some type of fruit, nuts, Muscle Milk bar or Muscle Milkshake.