LeBron James (born on December 30, 1984) is a famous American basketball player. He’s considered one of the greatest basketball players ever. LeBron is very tall at 6 feet 9 inches (206 centimeters) and weighs about 250 pounds (113 kilograms).
LeBron James’s Height and Weight
- Height in Feet: 6’9″
- Height in Centimeters: 206 cm
- Weight in Kilogram: 113 kg
- Weight in Pounds: 250 lbs
LeBron James Workout Principles
- Focus on compound exercises like squats, deadlifts, and bench presses.
- Add high-intensity interval training (HIIT) for cardiovascular fitness and endurance.
- Do plyometric exercises such as box jumps and medicine ball slams.
- Emphasize functional movements to enhance on-court performance.
- Use a mix of weightlifting and bodyweight exercises for balanced strength development.
- Add flexibility and mobility work to prevent injuries and improve overall athleticism.
LeBron James Workout Routine:
Monday: Upper Body Strength:
Focuses on chest, back, shoulders, and arms.
- Incline dumbbell bench press: 3 sets of 10
- Wide grip lateral pulldowns: 3 sets of 10
- One-arm military press: 3 sets of 10
- One-arm dumbbell rows: 3 sets of 10
- Barbell curl and skull crusher superset: 3 sets of 10 reps for each exercise
Tuesday: Plyometrics and Cardio
Emphasizes exercises that use speed and force.
- Spin fitness class: 30 minutes to an hour
- Additional plyometric exercises: stair climbing, lunges, push-ups, jump squats, push-up hops, skipping
Wednesday: Back, Biceps, and Traps
Focuses on high-intensity interval training (HIIT).
- Pull-ups: 3 sets of 10
- Bicep curls: 4 sets of 12
- Chin-ups: 3 sets of 15
- Bent-over barbell rows: 4 sets of 12
- Wide grip pull-ups: 3 sets of 10
Thursday: Cardio and Weights
Balances cardio with strength training.
- Jump rope: 30 minutes
- High-intensity treadmill run: 15 to 30 minutes
- Weights session: Pull-ups (3 sets of 10), dumbbell bench press (3 sets of 10), single-arm cable rows (3 sets of 10), cable flyes (3 sets of 10), single-arm overhead press (3 sets of 8), leg curls (3 sets of 10)
Friday: Legs and Calisthenics
Targets leg muscles with compound and isolation exercises.
- Seated calf raises: 4 sets of 12
- Leg press: 4 sets of 12
- Leg curls: 3 sets of 10
- Barbell squats: 3 sets of 10
- Calisthenics: Weighted jumps, jumping lunges, box jumps, push-ups (3 sets of 15 reps for each exercise)
Saturday: Plyometrics and Core
Focuses on plyometrics and core strength.
- Spin class
- Core exercises with resistance bands
Sunday: Rest Day
Reserved for recovery and family time.
LeBron James Inspired Weekly Workout Routine
Weekly Schedule
| Day | Workout Focus |
|---|---|
| Monday | Upper Body Strength |
| Tuesday | Plyometrics and Cardio |
| Wednesday | Back and Biceps |
| Thursday | Lower Body Strength and Cardio |
| Friday | Full Body Circuit and Core |
| Saturday | Active Recovery (Yoga, Pilates, or Light Cardio) |
| Sunday | Rest |
Monday: Upper Body Strength
- Bench press
- Overhead press
- Pull-ups
- Bicep curls
- Tricep extensions
Tuesday: Plyometrics and Cardio
- Box jumps
- Burpees
- Mountain climbers
- High knees
- 30 minutes of high-intensity interval training (HIIT)
Wednesday: Back and Biceps
- Deadlifts
- Bent-over rows
- Pull-ups
- Hammer curls
- Reverse grip bicep curls
Thursday: Lower Body Strength and Cardio
- Squats
- Lunges
- Calf raises
- Hamstring curls
- 30 minutes of steady-state cardio (running, cycling)
Friday: Full Body Circuit and Core
- Circuit training with exercises like push-ups, squats, lunges, planks, and burpees
- Focus on core exercises like Russian twists, leg raises, and bicycle crunches
Saturday: Active Recovery
- Yoga or Pilates
- Light cardio (walking, swimming)
Sunday
Rest
LeBron James’ Diet and Nutrition
Monday: High Protein Focus
- Breakfast: Eggs, turkey bacon, and avocado
- Lunch: Grilled chicken breast with quinoa and vegetables
- Dinner: Salmon with sweet potatoes and a side salad
Tuesday: Balanced Macronutrients
- Breakfast: Smoothie with spinach, banana, and protein powder
- Lunch: Turkey and avocado wrap with a side of fruit
- Dinner: Lean beef stir-fry with brown rice and mixed vegetables
Wednesday: Complex Carbs and Protein
- Breakfast: Oatmeal with berries and almond butter
- Lunch: Grilled shrimp with a mixed greens salad and a whole-grain roll
- Dinner: Baked chicken thighs with roasted vegetables and a quinoa side
Thursday: Hydration and Recovery
- Breakfast: Greek yogurt with honey and granola
- Lunch: Tuna salad with a side of whole-grain crackers
- Dinner: Turkey meatballs with whole-wheat pasta and steamed broccoli
Friday: Lean Proteins and Vegetables
- Breakfast: Smoothie bowl with berries, chia seeds, and nuts
- Lunch: Chicken and vegetable soup with a side of whole-grain bread
- Dinner: Grilled fish tacos with cabbage slaw and a side of black beans
Saturday: Pre-Game Nutrition
- Breakfast: Protein pancakes with fresh fruit
- Lunch: Grilled chicken Caesar salad with a light dressing
- Dinner: Beef or chicken kebabs with mixed grilled vegetables
Sunday: Recovery and Light Meals
- Breakfast: Scrambled eggs with spinach and a slice of whole-grain toast
- Lunch: Lentil soup with a side of mixed greens
- Dinner: Baked cod with sweet potato fries and a side salad