Patrick Willis Workout Routine & Diet Plan


Born on January 25, 1985 in Bruceton, Tennessee Patrick L. Willis is a well known American football player for San Francisco 49ers of National Football League. He plays as the inside linebacker for his team and is one of the best inside linebackers in NFL. He was drafted as the 11th overall pick by San Francisco 49ers in 2007. He won the Butkus Award for top line backer in 2009. Patrick has earned all-pro honors every year he has played in the NFL.

Patrick Willis Workout

Patrick is hugely popular for his gaming skills and his fit, masculine and all jacked up body. He is a fitness fanatic and treats his body very well with balanced diet and regular intensive workout sessions. He loves doing weight training and prefers to work on his core before going for legs workout.  Let’s checkout Patrick Willis workout routine and diet plan.

Patrick Willis Physical Stats

Patrick Willis Height: 6’1”

Patrick Willis Weight: 240 lbs

Patrick Willis Diet Plan

Though we couldn’t find much about Patrick Willis Diet plan but there are some things we found, here are they:

  • He takes multiple servings of protein
  • He eats anti-inflammatory foods.
  • He eats healthy fat foods and wild caught fish.

Patrick Willis Workout Routine

patrick willis workout

Monday, Wednesday and Friday

2 sets of dumbbell bench press as warm up of 8 reps

2 sets of twists of 10 reps

2 sets of leg raises of 15-20 reps


3 sets of dumbbell bench presses of 8 reps

3 sets of dumbbell rows of 10 reps with each arm

2 sets of alternating dumbbell curls of 5 reps with each arm

2 sets of hammer curls of 5 reps with each arm

2 sets of dumbbell shrugs of 22-25 reps

2 sets of dumbbell front raises of 15 reps

3 sets of shoulder presses of 10 reps

3 sets of triceps push downs of 10 reps

Tuesday, Thursday

3 sets of bicycle crunches of 10-12 reps

3 sets of planks with hold for 60 seconds

3 sets of oblique crunches of 10-12 reps

3 sets of Russian twists f 12 reps

3 sets of hanging leg raises of 10 reps

3 sets of weighted sit-ups of 10-12 reps

3 sets of lunges of 12 reps

2 sets of leg raises of 20 reps

3 sets of hamstring leg curls of 12 reps

3 sets of barbell squats of 12 reps

3 sets of inchworms of 10-12 reps

3 sets of V-ups of 12 reps

Saturday and Sunday


Patrick Willis Workout Tips

patrick willis body

  • Do your core workout before legs workout it will get the core activated
  • Always include abs workout in your routine
  • Follow a well balanced diet to stay healthy and fit.
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