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 III

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
Also Read:  Mirror Workout Review - What Is The Mirror Workout?

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.

Clay Matthews Workout

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.

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