Dwight Howard Workout Routine & Diet Plan

Dwight David Howard was born on December 8, 1985 in Atlanta, Georgia. He is a professional American basketball player for the Houston Rockets of the National Basketball Association (NBA). At 6 ft 11 in Howard usually plays center but he can also play power forward very well.


Dwight Howard Body

He decided to skip college and entered the 2004 NBA draft and was first selected by Orlando Magic. He is also known as the “Superman Dunk” as he can easily jump 39-inches vertical leap. Howard has won many awards for his game and had helped Team USA to win gold in 2008 Olympics. He is also famous for his charitable work.

Dwight Howard’s workout routine includes lifting very heavy weights to gain strength and power and a great focus on plyometric routines for speed and agility. So, let’s checkout Dwight Howard’s workout routine & diet plan.

Dwight Howard Physical Stats

Dwight Howard Height: 6’11”

Dwight Howard Weight: 265 lbs

Dwight Howard Diet Plan

In 2012-13, Dwight Howard had a terrible diet structure and it was badly effecting his performance in the games! He used to take lots of sugar. But then Dr. Cate Shanahan and her husband Luke took the responsibility of blending Dwight Howard’s diet plan.

  • He avoids processed foods, sugar and unhealthy oils – corn, canola, vegetable and other chemically engineered cocktails
  • He replaced empty starches with nutrient-dense food.
  • He eats beef which is from humanely grown, grass-fed cows with no added antibiotics.

Dwight Howard Workout Routine

Dwight Howard Workout

Monday- Chest and Triceps

5 sets of bench press of 10 reps (increase weight with each set and decrease reps)

3 sets of incline dumbbell bench press of 8-10 reps

3 sets of two medicine ball pushups of 12 reps

3 sets of dumbbell fly of 10 reps

3 sets of crossover pushups of 12 reps

3 sets of EZ-Bar triceps extension of 10 reps

3 sets of abs plate twists of 20 reps

3 sets of cable crunch of 20 reps

Tuesday- Legs

3 sets of reverse grip pushups (perform pushups with hands rotated so that palm face forward) of 15-20 reps

3 sets of squat of 4-6 reps

3 sets of hang clean of 4-6 reps

3 sets of single-leg dumbbell calf raise of 12 reps with each leg

3 sets of burpee of 15 reps

3 sets of mountain climber of 20 reps



Thursday- Shoulders, biceps and Back

3 sets of wide-grip lat pull down of 10 reps

3 sets of Arnold press of 10 reps

3 sets of pull-ups of 5 reps

3 sets of dumbbell front raise of 6-85 reps

3 sets of dumbbell rear lateral raise of 6-8 reps

3 sets of alternating dumbbell curls of 6-8 reps

3 sets of close-grip EZ-Bar curls of 8reps

3 sets of Abs plate twist of 12 reps

3 sets of weighted Swiss ball crunch of 20 reps


3 sets of squat with pushups of 15-20 reps

3 sets of jump squat of 10-12 reps

3 sets of power snatch of 8 reps

3 sets of plyometric lunges of 6 reps for each leg

3 sets of burpee of 15-20 reps

Saturday and Sunday

Cardio exercises, rest


Dwight Howard Workout Tips

Dwight Howard Abs

  • Always exercise under the guidance of a trainer.
  • Keep increasing weight after each set while doing bench press this will increase strength to great extent.
  • Eat like a king but always eat healthy.

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